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Strength exercises at home for weight loss

Strength exercises at home for weight loss

I am glad to welcome you, dear readers! Often, girls I know complain that they have absolutely no time to visit the gym. I try to calm them right away, saying that Women's Dumbbell Exercises Women's Tess Blog this is an easily solvable problem. After all, you can train at home, spending a maximum of 40 minutes.

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In order for your body to look fit you need to strengthen your muscles. Best of all for this strength training. And what strength training at home for girls fit best - you will find out today.

Rules for successful strength training

In order for the training to have a result, it is necessary to follow simple rules. I will tell you about them now.

Thorough workout and hitch

The first and most important thing for absolutely any physical activity! Warm-up can be performed in a dance style to make it more fun. See, for example, a video of Natalia Reutova. Stretching (stretching) is good as a hitch.

Stress load

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Strength training aims to develop your strength qualities. Therefore, you should choose such exercises that will have a stressful effect on the muscles. Only as a result of stress, the muscles will stimulate growth.

I ask you not Anabolic Steroids Side Effects to be frightened and not imagine how your muscles grow uncontrollably to enormous size. From the power load, no woman has pumped over yet.

Progressive load

What was stress at the last training session may already not be so at the current one. The human body is very well able to adapt to external factors. Training is no exception. So try to surprise him. Even if the next time you do one more repetition in any exercise, this will be progress.

Performance technique

If you squat incorrectly, you can get back problems. If the wrong push-ups that can damage the shoulders. See how much trouble causes the wrong technique? Moreover, with the wrong exercise, the muscles will not receive even half of the load that they could receive. How then will they develop?

Muscle feeling

You will achieve much greater effect if you feel a working muscle during the exercise. Often, practitioners set the main goal to perform a certain number of repetitions. Moreover, the pace of implementation and muscle contraction go into the background. Well, grieve you. This approach is incorrect.

Muscle sensation is not easy to achieve. It usually comes with experience. But you can speed up the process. For example, if you do a press, put your hand on it and think about reducing it.

This technique can be done with any muscle group. Another way is an additional reduction. At the moment when your muscle is tense, try to reduce it even more.

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Do this carefully, as it can reduce muscle mass.

Do cardio

It is advisable to allocate separate days for cardio workouts and strength training. These two physical activities have different effects on the body and, when combined, can negatively influence each other.

Cardio (aerobic) training is beneficial because it trains the cardiovascular system. And the more trained your motor, the more it will pass.

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I tried to lay out for you all life hacking that allow you to quickly achieve a result and not fill cones at the same time.

Training program

Strength training does not have to be monotonous and monotonous. You can accompany the training with energetic and rhythmic music. And if climatic and living conditions allow, it is better to conduct training in the open air!

Strength training is aimed at the development of speed-strength qualities. But you can find another use for it. For example, use for weight loss, reducing the intervals of rest. In this case, the program should be built according to the full-bodied scheme. That is, for training the whole body is loaded. Let's take a look at fullbody training by example.

Training program for all muscle groups:

Exercise is like a classic squat. Only the final part of the movement is different. After you have crouched (B) you need to get up powerfully and make a low jump . Instead of a jump, you can stand on toes. Attention! Exercise is performed non-stop. And after the jump you must land on slightly bent legs (A). Perform 2-3 sets of 12-15 repetitions.

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Lunge

For women, well-developed buttocks are important. Attacks to this in every way can contribute. Stand straight, feet shoulder-width apart (A). From this position take a step forward. Hind leg should stay in place (B).

Sit on the front (support) leg to the right angle in the knee. The back leg should also bend to the right angle and almost touch the floor with the knee. Return to the starting position and change the leg.

Perform 2-3 sets of 12-15 repetitions.

Pelvic lift supine

Again, sighting hits the buttocks and extensors of the back. Lie on your back and bend your legs. Lift the pelvis up until the upper body and hips are lined up. To burden you can put on the lower abdomen a small load. Perform 2-3 sets of 12-15 repetitions.

Push-ups with rotation

The pectoral, shoulders and back work. Starting position, as in the usual push-ups. But after doing the push-ups, lift your hand up while simultaneously turning your torso. Perform 2-3 sets of 12 repetitions.

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Leg curl

Stand in a lying position. Bend one leg at the knee and pull up to the stomach. After that, change your leg and do the same. Perform 2-3 sets of 12-15 repetitions for each leg.

Twisting lying

The classic exercise on the press. When performing it, do not try to tighten the chest to the knees. Your task is to move the chest to the pelvis (B). Only in this case, the abdominal press will work as it should! Perform 2-3 sets of 15-20 twists.

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In addition, I will give you a couple of exercises with dumbbells. If you Bench barbell standing technique, video, photo Bodybuilding do not have dumbbells, bottles filled with water may well testplex 450 for sale come up. Remember that the main desire, and opportunities will always exist.

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Thrust dumbbell in the slope to the belt

Exercises for pumping the widest muscles of the back. Do not be afraid to train your back, as a strong back is a guarantee of good posture and a healthy spine!

Take the dumbbells in your hands and lean forward.

In this case, the back should be flat, and the stomach is retracted (A). Pull the dumbbells to the waist (B). At the top of the amplitude, flatten the shoulder blades. Lower the dumbbells to the starting position. Perform 2-3 sets of 12-15 repetitions.

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Dumbbell lifting to the sides

Movement sighting "beats" on your shoulders. Again, this exercise will not make you a broad-shouldered swimmer. It will strengthen the deltas and make their form more expressive.

Stand straight. Dumbbells lean to hips from sides. On the exhale, take your arms to the side to the horizontal. When inhaling, return the dumbbells to their original position. Perform 2-3 sets of 12-15 leads.

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