Best right to lose weight. The best complexes are right for losing weight at home. For slimming stegon that sit

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Svitlana Markova

Beauty is like a precious stone: why is it simpler, dearer than that!

Zmist

Far from being skin-friendly, you can get rid of zayvogo fat and grow your body with charisma, you can go for some important physical advantages and visceral starvation. Remaining with an unwritten approach can lead to the body of a person of a serious shoddy. An effective option for accomplishing the described tasks is simply right for losing weight, like a light complex, which allows you to activate an incoherent, albeit dry process of losing weight when you are victorious.

Basic right for weight loss

Before that, as a vikoristovuvaty clumsy right for thinning in the minds of the home, vrahuyte, that after such a diet, the vaga begins to step by step turn around. Sitting on a devil's diet, without adding up the scheme of training for the house, it will be impossible to reach the ideal figure! Without vikonannya, you are right to be accompanied by roaring, drowsiness and drowsiness.

Cardio right

The most effective method for losing weight and shaping the upper body is cardio training, the athlete sees sweat clearly. Voni is a whole complex of techniques that help to develop a health-improving character. Vіdmіnnim variant at tsomu vpadku may become easy gymnastics for weight loss. Explain like this:

An intensive complex for spalling fat deposits, which can be used on the uvazі trivalі occupied with the same ambitions without help. A viable option can be a bіg on a home big road, cycling.
Dance aerobics, krim cardio-vantage, improve the coordination of movements, put it on. For help, you can learn how to be better with your body.
Although there are no simulators at home, the simplest option is to run on the floor, streaks on the mountain.

Complex of law enforcement officers

Powerful rights are characterized by a strong tension of m'yazіv for small frivolity of ruhіv and low pliability. With their help, you can not only change your mind, but also get rid of depression. The power complex has the right to launch a kind of energy transformation mechanism in the minds. It is necessary to take care of both men and women to achieve the result regularly! For the cob, you can speed up the cym complex:

2-3 go sit down for 8-16 repetitions. For more excitement, speed up with dumbbells.
Lying on your back, bend your legs and begin to lift the upper part of your back, trying to reach your head to your knees. Having taken a breath for a few seconds, step by step turn to the cob position. Whack 3 times 8-20 repetitions.
"Chovnik". Lie on your back, put your hands down to the body, with which light do not lie on the floor. To deepen the deep breath, hush up the breath and raise the legs above the surface, leaving them even. Repeat a few times.
To the right "Burpy". Take the position to sit down, swipe your feet and gain vigilance in the logs. Turn around immediately at the turning point and see the yakomog more. Vicone 4 go 2 hvilini. A break between approaches - 1 whilin.

Forgive me and effectively right for losing weight

Vikoristovuyuchi just right for training, vrahuyte, scho frequency, hour, intensity to lay down in the form of preparation for that age of the people. It is possible to reach the necessary effect and increase the garne body by borrowing 3 times per day. If you plan to beat them more often, then it’s possible that your body can’t be comprehended from one occupation to the next.

For slimming belly

The most problematic place for people who suffer for the sake of freedom, they live. In order to get rid of fat in the new and overcome the impersonal problems of health, it is necessary to speed up with a complex of special trainings. You have the right to do it properly, don’t lie, otherwise you can’t work out the ideal waist. It is important when you eat a diet, in which you can eat less fat. The most effective remedies for losing weight in the abdomen:

Pidyom nig

Lie down on a bed, lift your legs; Stretching the press, pulling the quilts out of the surface (lifting the stench is due), pull yourself up on two sides and turn to the cob position.

Problyayutsya m'yazi lower pressure. Number of repetitions - 10 times, 2 times.

Belly vacuum

In the position lying on the back, bending the legs and raising the tightness of the eyes, pulling the life out of the susilla; Keep alive at such a station for about 15 s. When vikonannі opratsovuyutsya transverse m'yazi presa. Number of repetitions - 3-4 times a day.

Progin from bent knees

Get up on your knees, having put your lectures on the pidlog; start winding the knee on the surface, stretching into three rahunks, after which turn to the cob position. Krim m'yazіv presa, zadіyanі so m'yazi back. You need to work two times 10 times.

For sitting that stegon

The owe of the mother’s sidnits oupklu the conciliatory form and buti lifted. With whom, you can’t have a movie about cellulite. Competently chosen scheme and regularity to take additional ordering, be it a figure. Golovne - broadly want to change yourself! It is right to gain respect on such an easy way, as if to help you quickly reach the set mark.

Right #1:

The name is a classic squat.
How to win - squat on the breath, pulling the pelvis back until quiet feast, until the knee reaches 90 degrees; turn to the visible position.
Number of repetitions - 2-3 times up to 8-16 repetitions.

Right #2:

The name is a style.
How to vikonuvati - the essence of vikonannya lies in the fact that a person is nachebto sitting on a chair, hanging at his own hand.
Yaki m'yazi problyayutsya - side m'yazi that stegna.
A lot of repetitions - try to reach the ideal position of 90 degrees under the knees, because the first time you are unlikely to get into it.

Right #3:

Name - mist.
Yak vikonuvati - lie on your back, bend your legs; the valleys can marvel down; put your feet so that the tips of your fingers on your hands could stick around their heels; to inhale the sides and lift the pelvis; in vidihu smoothly go down.
Yaki m'yazi opratsovitsya - side m'yazi, stegna.
Number of repetitions - 10 times.

For slimming hands

The skin on the hands can sag for an hour, which looks even more unaesthetic. Having spared the cellulite on the seats, raising your life, you will not look perfect, as you will not attach the necessary respect to the shoulders and front shoulders. Їхнє зміцнення in domestic minds є not so important right now. Change to tsoma on the basis of the offensive training complex.

Right #1:

The name is the bending of hands.
How to win - put your feet shoulder-width apart, trochs bent at the knees; properly raise your hands with dumbbells, step by step squeezing them at the elbows.
Yakі m'yazi opratsovuetsya - biceps.
Number of repetitions - 15 times.

Right #2:

The name is the bending of hands 2.
How to vikonuvat - raise your hand above your head, taking a dumbbell in front, after which you raise your arm forward; Then, bend down properly and unfold your hand at the back of your head.
Yaki m'yazi to work out - triceps.
Number of repetitions - 15 times.

Right #3:

The name is zvichayní vіdzhimannya.
How to win - to take the position of "lying emphasis"; start at a slower pace, lowering yourself even lower.
Yakі m'yazi problyayutsya - m'yazi hands and breasts.
The number of repetitions - 20 times from stepwise progression of the plank.

Sorry, right yoga for weight loss

It’s easy to lose weight, take it from yoga, obov’yazkovo put on a kilimok or carpet. You need to pick them up on an empty slug! Among the poses that are victorious for lowering the vag are standing, relaxing, inverted, frail, twisted. One of the simplest rights is "Uttanasana". For yoga, it is necessary to simply stand straight, raise your hands uphill and begin to gradually lower yourself down behind your hands, trying to touch your knees with your head. It is recommended to go in for yoga under the supervision of an experienced mentor!

Discuss

Easy and effective complexes are right for losing weight at home for women and people

Olya Likhachova

Beauty is like an expensive stone: it’s simpler, it’s more expensive :)

Zmist

If you want, so that the training didn’t go in vain, the minds took away the necessary ambition, and the body became stringy, you know, you have the right to work, to lose weight. It is even more important, shards of deaks from them to spriyat zbіlshenny m'azovoї masi, іnshі - descent of supra-world vaga. In order for the stench to give the desired result, it is necessary to work correctly and systematically.

The complex of rights for weight loss

Physically, in order to lose weight, you need to follow the correct approach to the end. To the cob it is necessary to take up the obov'yazkovo to carry out a warm-up for all the m'yaziv, preparing them by themselves until the future adventures. The main part of the training is due to the strength of the occupation, which will help you to lose weight, and that cardio (right, to help you lose weight). Finishing the training, obov'yazkovo is necessary to work out the trick and stretch it out.

Powerful

Rich people have the right to such a plan associating with majestic musculature and important barbells, but not everyone knows, how many strong forces are busy for losing weight, moreover, it’s thin and stable. Power-type trainings help not only lose weight, but also strengthen the bone system, give a great charge of energy, improve the work of the whole organism. As an athlete, you don’t know if you have the right to work, to lose weight, to choose for yourself a sprat of basic movements, to train the main exercises (recumbent, squat, press).

Cardio

Qi has the right to take advantage of the accelerated breakdown of fats, lower pressure (arterial), improve the work of the heart and leg, help to lose weight, but do not exercise. You can beat them not only at the gym, but also at home. Before cardio training, cycling, haircuts on jump ropes, light running, swimming and swimming are included. Work these trichs for the day with a stretch of 20 hvilin and you will dance, like a fat prosharok you know in your eyes. Do some cardio with strength rights to improve the relief of the body.

Set to stretch

After the completion of physical rights, it is important to carry out stretching and stretching. Such activities loosen up, make the muck less embossed, develop flexibility, plasticity, improve the supply and circulation of the blood. Robiti right for stretching is possible at home, but obov'yazkovo after 50-60 hvilin after you go, now it is not possible. Kozhen ruh is guilty of vikonuvatisya at a normal pace for 6 steps, fixing for 8-10 seconds.

Effectively right for losing weight at home

To lose weight and bring your body into shape, do not necessarily buy a subscription to the gym. A lot of effective work can be done at home. Vivchit system of basic rights for different groups of people, store your layout, schedule to take and train independently at any hour of the day. Fitness beginners are guilty of starting training with simple, light lifts with a stretch of 25-30 strands, without dumbbells or with minimal effort - 1 kg. Stepwise vaga obtyazhuvachіv and trivality of training can be increased.

Don't forget that skin training can be overpowered by a warm-up. And to that, it’s better to have the right to take physical education lessons. Repair from the circular rukhіv of the head (4-5 times for the skin side), then draw out the shoulders, elbows, brushes, wrapping them at the different sides. After that, to go to the nahil_tulub, to grow vipadi killed, to understand the feet. Whack 5-10 quilin.

For the stomach

We train the press: lie with your back on the kilimok, grab the sweatshirt with your hands, straighten your legs. Fold the toelub, lowering the knee to the breasts, and the elbows to the knee, turn to the cob position. Win 2 combinations of 15-20 repetitions, beginner athletes can start with 10 repetitions. The onset of directives for the training of slanting masses of the press and victories is as follows:

Pochatkovo camp, like a past busy.
Legs bend at the knees, twist the toelub, lifting the elbow of the right hand to the knee of the left leg.
Turn to the post position, repeat everything with the left hand and the right column.
Achieve 15-20 rubs with skin light.

To pump the lower press, lie with your back on the kilimok, straighten your legs, and take your arms across. Stretching the abdomen, lift the legs (the knees do not bend) under the hood at about 45 degrees, fix for 10-15 seconds, lower to the bottom. For a shorter result, try to cut the right knife. Repeat this effective movement 12-14 times, do your best not to destroy the sides and the ridge in the wake of the logs. Tsey complex to take more help to easily lose weight, remove fat from the abdomen.

For nіg

Let's find out if you have the right to work for losing weight in your legs. Stand straight, stop - shoulder-width apart, turn them side by side one to one. Gently squat until the knees settle down to 90 degrees. Fix the position for a few seconds, stand up. Repeat this scribble 20 times, gain 2 approaches. Lose weight and get rid of fatty deposits to help swing your legs, build 10 such rukhіv with your skin leg alternately right-handed, and then left-handed.

If you are not a beginner, you can try this right: put a stile on your side, put your foot on the back so that it is 90 degrees behind the other foot (turn the toe to the name). Gently squat, without bending the knee of the lowered tip, turn to the cob position. Whack a couple of combinations of 10 repetitions with a skin leg.

For hands

On the upper ends, there are often fat deposits, so we know that you have the right to work, to lose weight in your arms. For this one, it is best to walk: stand in the “plank” position on straight arms, lean on knees on the ground, walk 10 times. For training the back surface of the hands, use the back of the hand:

Put a chair, stand with your back to the new one, sit on the yoga edge.
Place your hands on the edges of the style from the sides in front of the body, put your feet under a straight cut.
Hang the seats by 4-6 cm from the outward position and sit down, bending your arms under a straight kut.
Note that the language was lost in parallel.
Repeat ruh 15 times.

For stegon that sit

Lose weight in quilts and pump up the seats to help sit down. Put your feet shoulder-width apart, put your hands on your waist. Begin to sit down, so that your back is straight, and your feet do not rip through the surface of the foot. Nepovnі pridannya zmіtsnyuyut sіdnitsі, vykonuyutsya like a front ruh, only the legs do not fold across, but to a straight kut. Freeze at the lower pain point for a few seconds, feel the pressure, stand up. Win 3 sets of 10 repetitions. Having spread your legs wider behind your shoulders, you can swipe wide squats, as if to stretch and pull up the inner area of the quilt.

Forgive me right for losing weight in home minds

If you are obzhezhenі in the hour and you can’t open a gym, but you want to lose weight, you know, you have the right to work, to lose weight at home. You can swing the press, sit down, robiti vipadi and swing your legs, pull up, twist the hoop without a trainer and simulators. Walk more pishki, ignore the elevator - go up the gatherings, and even more possible - try to break through. And rightly so, you can work on robots and in transport, for example, to strain the press and side m'yazi.

Krim sports right, take advantage of the upcoming recommendations for good health:

Try to do gymnastics every day.
Take a look at your eating, looking at low-fat foods and simple carbohydrates, don't eat at nothing.
Increase the ambition step by step, starting with a small amount of repetition.
Mіzh priyomom їzhі and trenuvannyam (before or after it) may have an interval of 30-60 minutes.
Control the hour to take a breath.
Drink at least two liters of pure water every day.

Get fit for weight loss at the gym

The service of a coach at the gym is often paid well. If you don’t have money for someone else, find out that you have the right to work for losing weight and work independently. Remember that the process of intensive spalling of fat is performed at the maximum amplitude of ruptures, with a small amount of repetition and a short rupture. Keep a list for a month right, a table with a number of repetitions and finish them. Do not overdo it with workouts, do trichi for the day.

For women

For representatives of various articles, employment on simulators is considered. Women for weight loss can work like this:

Pidyom nig on the horizontal bar. On the vidikha, it is necessary to pull up the bent legs uphill, on the inhale - lower them, and so 3 combinations of 15 repetitions. Qi busy zroblyat zhivіt flat. For the best result, follow the footsteps.
Vipadi with tights, 2 go 10 times with a skin leg.
No call at the simulator, 15 times, 3 stakes.
Exercise bike - 10 khvilin.
Big track - 7 quills.

For people

It is necessary for the lads to choose the middle arm of the dumbbells and work right at a stable pace, not roaring. Before the cob, do a warm-up, and then do some cardio right. Basically training can look like this.

Small-sized way of life, improper eating, shkidlivy zvichki, stresses seem to be on the outward appearance of self-perception. And also the reason for the set of zayvoї vag, scho psuє figure and mood of the woman.

In an effective way, fat-salting for girls is encouraged to systematically engage in fitness. Good results can be achieved even at home, without going to the gym. It is sufficient to master the complex of rights for losing weight, to know the specifics of training and training.

Correct rozminannya

Vіd yakіsnoї razmіnі to lie down the success of the training. As if it’s not good at this stage, you risk injuring m'yazi and snowdrifts, or you feel bad for yourself at a busy hour.
It is correct to switch on the transformation of various groups of m'yaziv, starting from the upper part of the tunic, smoothly passing to the lower one.

We will guide an approximate set of processes for warming up:

Stand straight, feet shoulder-width apart, hands on the waist. Vikonate turn your head uphill and down, pushing against the chests and pulling your head back, kill. The skin has the right to work properly.
Rise of the shoulders uphill and down, circle wrapping back and forth.
Stretch your hands in front of you, then pull one of your hands as far back as possible.
Hands in the castle in front of the chest. Turn the upper part of the body dead, the lower part is not broken, the feet are pressed down to the foot.
Nahili ubik for roztyaguvannya slanting m'yaziv press. One hand on the waist, otherwise the kill will stretch.
They hurt the hull down, reaching with their fingers to the underbelly. Stay in position for 10 seconds.
Vipadi on the leg: roll a wide crotch forward, transferring the weight of the body to the supporting leg. Kut at the knee 90 °.
Feet shoulder-width apart, the legs are bent, the legs are put on the knees. At once, we turn the wheel in the middle, then call it.
Stand up straight, spiraling on the same foot of one leg, and the other one is shifted to a scarf. Wrapped with a foot on the toe behind the year's arrow, then against the year's arrow. Those same robimo with the other leg.
Big on the mist for the whine.
Take a deep breath, raise your hands above your head. Let's sweat deeply and put our hands down.

What you need to know about training for weight loss

Pragnuchi to the post of your dreams, don’t forget about the basic rules of training and training. The best result in a fight against a zayvoi vag can be achieved by using strength and aerobic drive.

See trainings

Strength training is carried out with supplementary muscles and directed at the development and development of muscles. Yak obtyazhuvach vikoristovuyut sports equipment - barbell, dumbbells, obtyazhuvachі for kіntsivok і simulators.

Aerobic or cardio training improves the work of the vessel and the heart, activates metabolism and allows fat to be spalled during the active rhythm.

Hour

Retail, if you spend training more often, no. To lay everything in view of the possibilities of the people: the graphics of the work, the regime of the day will become healthy.

Deyakі trainers recommend to carry out training for shudnennya vrantsі natshe. This is due to the fact that after a good night's sleep and due to the reduction of rhubarb in the blood, the body is disturbed to draw energy from fat, and not from carbohydrates. As a result of the ranking training, it is possible to lose weight even more and even lower, lower evenings. Until then, cardio-advantage launches all internal processes and helps to improve.

If you have a serious illness, especially heart disease, you need to consult a specialist. Vіn give recommendations on how to pick up that vikonannya is right for losing weight.

Stupin navantazhennya in the early hours and in the evening is waking up. In the 1st half of the day, the intensity of sports activities can be low, and in the 2nd half of the day - more high.

Eating before that day

About those who balance the diet without shkіdlivih produktіv 70% influencing self-perceived that figure, tell you if it's a coach.

If there are any special features to take before training, then the main rule is to be completely “engaged” with proteins, cellular tissue and foldable carbohydrates. Spend a varto meal no less than a year before playing sports. At the time of training on the cob, you may be quieter and more vigilant.

As soon as the training is better, it’s better to win over the fresh fruits, for example, the green apple. After 30-40 minutes, you can eat protein, and after two years, fold in carbohydrates.

Periodicity to take

The frequency and triviality of training varies individually. The golden rule is regularity and steel. Bazhano spend busy stretching the week at the same hour: it will be easier to accustom yourself to the regime and improve the internal biological year.

Do not train hard today, as you are not ready to participate in magic! Giving a great physical challenge to the day, you will see the development of the body in a short term and the development of health problems.

The optimal amount of training for the cob is 2-3 times per week, 15-20 strands, for the poached one - 4-5 times per week, 40-120 strands. The hour to train, to lie down in preparation for the body and the type of challenge. Cardio training per hour is shorter - no more than 45-50 minutes, lower strength - 1-2 years. Spivvіdshenie aerobic and strength trainings are established individually. The only thing to watch out for is that at the stage of losing weight, the number of cardio exercises can be equal to the number of strength exercises, or 1-2 more.

The complex of rights for stringness

It is suggested to the individual program of training for weight loss, de-skinning from the days of appointments for the treatment of a specific group of diseases. Draw qi days for equal treatment of problem areas. You can win as a rule of thumb, so part of them, as a newcomer to sports.

To borrow you need:

a beach with fresh water;
fitness kilimok;
sports clothes and vzuttya;
dumbbells or tight-fitting for arms and legs.

One training session is covered for 45-60 quills.

Day 1: Legs and seats

Danish complex of loans for the promotion and development of lithic and sydnychnyh m'yaziv. Particular respect was given to the most problematic areas - the inner surface of the quilting, "breeches" and seats.

Pіdёmi legs ubіk іz emphasis

Vikhіdne camp as if in front of the right. Only now you lift your foot not uphill, but sideways. For simplification, you can vikoristovuvat dodatkovu vaga.

Usy - 15 times per skin leg, 2 times.

Lift the pelvis on the surface

Sit on the edge of the sofa, sports lava or a stile, put your hands on the seat and lower yourself so that your shoulder blades lie on the surface, and the lower part of the body is overhanging, in the knees - 90 °. Lower the pelvis as low as possible above the bottom, transferring the support to the five, and then turn around at the outward position. When climbing uphill, try to strain the seats as much as possible. You can stay in the upper position for 5-10 seconds.

Repeat right 20 times in 2 steps.

Sit down to the wall

Stand with your back to the wall, stand between the feet of troch more than 5-10 centimeters. Lower the body to the parallel of the stegon from the bottom, sticking with your back to the wall.

Repeat right 30 times.

Pidyomi corps with divorced nig

Lie on your back, straighten your legs to the wall, stretch your arms over your head. On the vidihu, lift the body and stick the walls with your hands, spreading your legs killed. Let's raise our legs at once, turn around at the exit position.

Hit right 25 times.

Sit at the static white wall

Stand with your back to the wall, dropping down at the position, sit down so that the bow is straight at the knees, the shoulder blades are firmly pressed to the wall, one leg is thrown over the other. Treat yourself in this position for 30-40 seconds, relying on one leg, then for the same hour, relying on the other.

Presіdannya "plіє" zі stribkom

You are right, stitch, so that the knees are parallel to the feet and do not go beyond the scarves, trim your back evenly. Squat in the “ply” position, and when going uphill, work a small haircut on the hurt legs. On the inhale, lower the stego to the parallel from the bottom. After the haircut, land with bent knees.

Number of repetitions - 15 times.

Raise your legs uphill with a crossed foot

Take the position lying on the boots, rise on the elbows. Place the upper leg at the knee and put it in front of the lower leg on the foot, you can trim it with your hand. Raise the lower leg as burn as possible, see how it works on the inner surface of the quilt. Repeat the same on the next day.

To the right, kick 15 times on the skin leg, in total 3 times.

Nahil the body back from the knee

Stand on your knees, put your hands in front of you, standing straight. Heal the body as much as possible back without bending across. Repeat right 15 times in 2 steps.

Stretching of sydnichnyh m'yazyv

From the position standing, legs together, heel the body down and try to reach the legs with your arms, trim for 5-10 seconds, then properly lift the body uphill.

Day 2: Pres

Sob podtyagnuti zhivіt, varto zvertat respect for all parts of the press. The right to be reimbursed for the treatment of oblique, straight and lower presses.

Bichni twisting

Lie on your back, bend your legs, rest your feet on the floor, spread your hands on the ceiling. Lift and turn the body along the wide sides, with the elbow stretch to the opposite knee. Vicone rightfully, without rivkivs.

Work out 15-20 repetitions on the skin side, in total - 2 passes.

Classic twist

The positions are the same as those in the front are right. Whack straight ahead of the body.

Usogo - 30 repetitions for 2 steps.

Stand at the plance

It’s important for you to trim on straight arms and scarves, there are two alternative options: either go to the stand on your elbows, or transfer your arm to your feet, bending at the knees and fixing the cross-over. It is correct to shave the planks on your shoulders, so that your back is straight, your head is not lowered and not thrown uphill, the shoulder blades are in a static position, the arms are folded at the elbows, at the width of the shoulders.

Take a horizontal position, with the palms of your feet resting on the footboard. If you count the hour or start the timer, take the correct position.

An hour at the station - from 30 seconds to 2 whilins.

Stand in the beach plan

Lie on your back, rise on a straightened arm, break the quilts from the pads, legs at once. Trim yourself at this position of the hour. Let's change our hand and repeat the same for the next day.

An hour - from 30 seconds to 2 whilins.

Zvorotni twisting

Standing lying down, hands at the seams, legs are pulled up. For the rahunok of the tension of the stomach, lift your legs and pelvis uphill, transferring the vag to the shoulder blades, you want to go into the candle. Raise the pelvis as high as possible above the bottom, stay in that position for a few seconds, then turn around at the exit position.

Balancing

Sitting on the seats, raise your straight legs above the floor, stretch your arms in front of you. Stay in this position for 15-20 seconds. The breath is calm, and the back is even. Apply maximum tension to the press, maximizing jealousy.

Lifting up to the breasts

From the horizontal position, rise on the palms, arms bent at the elbows, caviar on the vase and spread in parallel to the fold. Lower the body and simultaneously straighten your legs. If you lift the body, bend your legs in knees and pull them up to the chest. Repeat right - 15-20 times.

"Pendulum"

Lying on your back, lift your legs straight up the mountain. Lower your back to the right, then left-handed, while not turning your body. Repeat 15 times.

"Alpinist"

The outer position is a plank on straight arms, the back is even, life is retracted, the top is straight forward. From the right, lift the right knee to the breasts, from the inside, turn to the cob position.

Usyi - 25 times.

Right to the stretching "Snake"

Roll over on a living, lean on straight arms with palms in a fold. Glancing at the bed, hands ruffled under the chest. Lightly lift the body over the underside, bend it across and take in the tightness of the press.

Day 3: Chest and arms

The ideal of being a girl is to lift up her breasts and strings of her hands. Bring the zones to the sports uniform and help them to the right.

Vіdzhimannya vіd stіni

Walk up to the wall, put your feet together and put your hands on the wall. Having moved the body’s arm to the scarves, put your hands a little wider behind your shoulders and restore your vigilance. The back, the neck and the legs, with the help of equal and unbroken, the backside is less than a hand.

Vіdzhimannya vіd vіd vіd vіdnі z vіdnyattyam leg

Choose whether it’s a flat surface - steel, steel, sports platform and restore vigilance. Going down, alternately lift one of the legs.

Usy - 15-20 times.

Changing hands with dumbbells

Lying on a platform, take small dumbbells up to your hands. Alternately raise and lower your hands, not sticking out the pidlogs. The speed of the change of hands may reflect the rhythm of breathing.

Wicked 15 times, in total - 2 times.

standing french press

We take one dumbbell in the offending hands, bring it over the head and lower it at once behind the head, then straighten it back. You can win both sitting and standing.

Number of repetitions - 20 times.

Hand drawn standing up

From the position I fall on my leg, lean on my knee with my hand bent in the elbow. I bring my hand from the dumbbell up to the mountain, then lower it and wind it up by the knee. Lift the dumbbell, raise the shoulder blades at once.

Ushogo - 15-20 repetitions per skin arm.

Lifting hands with dumbbells lying down

Lying on your back, press your shoulder blades to the waist, take dumbbells to your hands and pull them up. Stretching the dumbbells, raise your hands above your chest, trim yourself at the top point and turn around to the cob position.

bench press

Lie on your back, bend your legs in knees, and press your feet firmly to the floor. Raise the pelvis, as if in the right “yagdniy mist”. Hands zignіt at the elbows under a straight kutom, without pulling the triceps out of the legs. To increase the deep inhalation, and on the vidikha to increase the dumbbells uphill. Let's again lower the dumbbells in the breath, turning at the outer position.

Whack 15 times.

Lifting hands bent at the elbows standing

The legs are spread out at the width of the shoulders, the look of straightening is straight, the arms are bent with dumbbells to bring oneself on the level of the breasts. More than enough, we raise our hands uphill, the docks of the eye are nothing more than on the level of the nose. Let's let's go down, let's go down.

Right win 10 times.

Dumbbell lift for biceps

Take dumbbells from your hand. Simultaneously bend your hands in your elbows, without tearing them in the body.

Usy - 15 times, 2 times.

Breeding dumbbells at the side

Povilno and at once lifted hands with dumbbells killed.

Repeat right 10-15 times.

Vinos dumbbells standing in front of you

Feet shoulder width apart, straight back. Take dumbbells with the grip of the beast, lower your hands to the level of the stegon. Raise your hands in front of you to the level of your shoulders, or a little more. Do not let dumbbells dot, and do not open your arms outward at the lower point.

Stretching for triceps

Cross your hands at the castle behind your back: the right hand reaches down, the lion - to the beast. Pragnete with your hands as much as possible to stretch the m'yazi. Hold on for 5 seconds. Change hands.

Day 4: Cardio

To expand the m'yazi, the diaphragm, the heart, and also clean up the fat deposits, the necessary active training. Zagalna trivality, whether of any kind, cardiovantage - from 15 to 40 quills.

You can choose the ones that suit you more like:

Big on the city / on the big road / on the street. For efficiency, draw big from the high bottoms of the stegna and big from the windfalls at the gomilka.
Riding a bike/exercise bike.
Haircuts with a skipping rope or without it. Here, include a variety of haircuts: cross-over, classic handwriting, with high lifts of the knee.
Be physically right without supplementary vaga scho vykonuyutsya at the Swedish pace - for example, fitness aerobics or the Tabata system.

Be beautiful that string!

In our time, a number of people are constantly growing, as if they are suffering in the name of the enemy. Tse s modern way of life, snacks on the run, sedentary work. And mothers are healthy and beautiful body everyone wants. That’s why we’ve given you the right to lose weight, so that they can help you get rid of wicked kilos.

Understand that you have the right to win the best and the most effective, but continue to eat incorrectly, then you can’t think about the result. That’s why it’s time to eat hamburgers and chocolates, and we’ll switch to a healthy meal.

Why start losing weight?

Having taken the rest of the decision, lose weight, richly someone does not understand, like a little.

Please, why varto start:

First, let's switch to the right one and a low-calorie diet.
In a different way vyznaєmosya, de mi occupied, at the gym at home. Don’t check the type of “goydalka” especially short, because people go to the gym not to gain fat, but to gain muck. If you sign up for a job, then the best choice is to become cross-fit or cardio training. In domestic minds, it is also possible to throw off the zayva vaga, moreover, without cost.
Thirdly, it is necessary to appoint an hour of training and tse regularly. You can't be fooled by the visible results.
Fourth and more headily, understand, now you can lose weight. Put a meta and go to it, and the same name will not get the results.

How often do you need to work out for a quick weight loss?

At the third paragraph of the front section, it is said that it is necessary to count the amount of training for the day. It is really enough to reach the rules of the golden mean.

Exercising too much too much is not good, for those who already have a lot of strength and energy, which can lead to a loss of weight. Busy two-chotiri times for a day to become the best option.

Axis zrazkova scheme of training for tyzhden:

Busy girls for the day. It is necessary for me to write for all one hundred views. The hour of sports training may become approximately the second year.
Chotiri training for the week. Neobov'yazkovo zavzhd' reports of the great zusils. Watching all right for a hot hour thirty or forty five minutes, the intensity of watching is not great.
Three activities per day will be the best choice. Pratsyuvati will be necessary to do as well, but not to the full extent. Training mayut trivati no less than a year.

It’s not necessary to do more than chotirokh once, for the one who quickly sips to lose weight. It can also be blamed on various changes in the heart and other organs of the body through those that the body invisibly passes from the energy-saving regime to a large number of intensive rights.

Basic rules of diet for weight loss

In order to achieve a healthy weight loss process and without having a bad health, follow these basic rules:

I'll need to relocate not only all the time I can eat the wrong way, but also all the alcohol. to the fact that wine is not the main reason for the congestion of the vag in the suspіlstі.
It is necessary to milk often, but in small portions. Tse speed up the process of pickling, and calories go richer.
Drink plenty of water. It helps to cleanse the body from shkidlivih speeches. Krіm tsgogo, through often ryasnі drink, significantly reduced appetite.
Remove clothes and shoes And do not eat less than three years before bedtime.

Basic rules for training and rights

You have the right to win, it is necessary to follow the singing rules:

Warm-up before rights

In fact, the complex is right for a warm-up, but it can be an invisible part of training, even if you don’t play m'yazi and stink, you can be injured.

Use two types of warm-ups: rozіgіv that stretching m'yazіv. Moreover, it is necessary for the heart to work roses. The axis of a small list is right, as it is necessary to win over skin activities for weight loss.

Right to play the m'yaziv

Qi have the right to direct them to those who need to prepare the body before training:

Set to stretch

It is necessary to win, so as not to stretch out and tear the m'yazi for an hour to take:

Right for slimming all parts of the body

After you have completed the warm-up, you can proceed to a non-intermediate training, straightened out on a shvidka, by spalling the calories of problem areas. At the process, it is necessary to take the right to win the right to all groups of m'yaziv.

Slimming belly

Slimming of the sides

Slim fit

Slim stegon

Slimming Nig

Hand slimming

The skin from rehabilitated is right for losing weight, you can repeat a few times. Golovnya, that the number of arrivals was not more than three. So for losing weight, you should do yoga. Too many, who are thinner for the help of yoga, leave more positive feedback for themselves.

Proper eating

Obviously, training for weight loss will become a waste of time, as if to destroy the foundations of proper eating. Do not obov'yazkovo obzhuvaty yourself at їzhi povnistyu.

It is enough to win such vimogi:

The main reason is proteins, which give energy without adding fat. Apply a protein bowl: eggs, fish, cheese, chicken breast. Carbohydrates can also be drunk in a regular light diet, but think about what you need more carbohydrates. An example of more carbohydrates: wheatgrass and other kinds of porridge.
I will eat all kinds of zukerki, buns, cakes, malts, chips and fast food in my diet.
Stop living white bread. About buns and move buti can not.
Surround a lot of zucru and salt in a hedgehog. Silly water in the body, which is not necessary for us, and tsukor is the butt of empty calories, we take away our energy, but there is no energy.
You can eat all kinds of vegetables and fruits for grapes of bananas and grapes, shards of stink to avenge the great amount of glucose.
Celer is a reducing fat-burning product.

Remember that weight loss is a combination of two warehouses: exercise and diet. Sob the string of the figure and tidy up the weight with kilograms, do not lose the physical ambition.

Nasamkinets wanted to guess that with slender smut - bazhannya. If people or women are destined to lose weight, then the stench of obov'yazkovo vykonuvatimut usі rules and reach bagan skhudnennia. Do not break the rules of eating, train and get right, strictly following the plan, and you will achieve everything.

Now we are beginning to fight against the zayva vaga. We have to go to the zhorstkі dієti and train "for wear". Deyakі vdayutsya navit to miracle pills. But let’s not forget that the main role of the war with the hated kilograms of gray is, obviously, physically right for the thin weight.

Great, as you can run a sports club on a permanent basis. It’s a pity that the rich don’t get an hour / pennies / patience. An excellent result will be given by training in home minds.
The optimal (recommended by doctors) trivality to take is 20-30 quills.

Try the guidance below the complex of physical rights and marvel at the known effective result.

The warm-up is right for the Swedish slimming

Skin training needs to be done with a warm-up. M'yazi and suglobi guilty buti warmed up. Tse save you from roztyaguvan and injuries of varying severity.

Oh, let's start. Stroke the hips strongly until the stench heats up. Warm them up with a rebuke, wow that shyu. Then we'll add a pair of wrap-around rukhіv with skin swamp on the offending sides.

We change our shoulders and hands. Vikonuemo krugovі ruhi shouldered forward kіlka razіv, then back. The arms are straight, the arms are parallel to the legs and wonder on the opposite side (how you are depicting a penguin). Next, twist in different sides with elbows, and behind them with fists.

Stand up straight, straighten your back. To turn around on the opposite side, leaving the lower part of the body intact. The head constantly marvels before itself. Hit 25 repetitions.

Let's build circles with the body. 10 wraps at the skin directly. Legs, as before, unruly.

The complex of rights for the Swedish slimming

Right for the stringiness of the seat

Put your legs three times wider behind your shoulders, bend them at the knees (most effective - under a straight cut). Stay in this position for as long as you can.

Right "Prisіdannya"

Work 2-3 times up to 25-35 repetitions. For an hour, I will sit down on my knees, but without a middle over the feet.

Right "Stribki"

Sit down on your back. From this position, move to the maximum possible height and turn at the exit point. Repeat 20 times.

Right "Knives"

Lie on your back, straighten your legs up, put your hands under the lower part of your back. Cross your legs and spread them as wide as possible. Usogo 10 repetitions.

Right for the strings

Get on your knees, your hands are drawn in front of you. At a swedish pace, sit on a leather seat, shaking the body for a jealousy. Repeat 20-30 times.

Right "Napіvpliє"

Stand up, spread your legs slightly wider behind your shoulders, the sashes are open in the opposite sides. To grow up drunk at a full pace, trembling from the bottom, as you can only do more. With a tієyu well swidkіstyu turn to the cob position. Hit 20 repetitions in 2 steps.

Right "Mahi leg"

Lie down. Bend the leg that is below. With the upper leg, work smoothly pidyomi with the maximum amplitude. Collect 20 mahiv. Repeat at the opposite side.

Right for the stomach

Lie on your back, put your hands on the floor, straighten your legs. Pull the knee up to the breasts, and pull the shoulders and head through the legs and pull it up to the knees. Turn to post position. Whack 20 times 2 times.

Right "Kosі twisting"

Lying on your back, bend your legs at the knees. Bring your hands to the potilice. Now pull with the lіktem to the opposite column. Repeat 20 times. Now from the right side.

Right for the lower press

Continue to lie on your back, pull up straight legs under the hood 45 0 to lay down and trim the insoles, you can skilki. Collect 10 approaches.

The right to opratsyuvannya all m'yazyv press

Vikhidne camp - those same. Put your hands out to the sides and bring your palm down. Straighten your legs up. Slowly lower your legs down, turn uphill, lower them to the left and to the right along the cheeks. Earn 12 times in all directions.

Right "Napіvmostik"

Continue lying on your back. Legs, bent in the knees, rest at the foot, hands to pull the bridle of the body. Raise the pelvis as much as you can and lower it. Hit Roc 20-30 times.

Right for my back

Lying on your back, open your arms and legs perpendicularly to the floor. According to your heart, wind in the quilts of the quilt and shoulder blades, soak them as far as the stele. Work out 20 repetitions.

Right "Lastivka recumbent"

Flip to live. Raise straight legs and arms at the same time to the maximum height. Stretch in a straight line. Repeat 30 times.

Right "Vidzhimannya"

Get on the plank. Lower the number for the sublog. Vіdіzhmіtsya vіd podlogi 10 times.

Right

Stand with your back to the chair. Sit on the edge and put your hands on the sides of the coat. Bend your legs under a straight kut and put your heels on the pidlog. The pelvis hangs 5 cm beyond the edge of the style, the back can be left straight. Zіgnіt lіktі pіd kutom 90 0 . Climb up the hill. Lіkti is categorically unacceptable to breed at different sides. Repeat 15 times.

Right hand

Stand straight, raise your hands in front of you. Treat yourself in this position as long as you can.

Right "Hitch"

Complete the workout with a stretch. Sit on the floor, spread your legs to the maximum width; smoothly pull the body forward, left-handed, right-handed. Lie down on the floor and stretch your arms and legs crosswise at the opposite side (to pull the left arm and right leg, and navpaki).

Vikonannya is right for losing weight at home podtremuє in tonusі m'yazi and raising the yakіst robo-organіzmu zagal. You will achieve a good result, so you will achieve the whole complex regularly.