Intensive weight loss is based on two principles: a balanced diet and exercise.
The calorie content of the daily diet should be less than the amount of energy necessary for functioning during the day.
Then the body will begin to expend fat reserves.
This rule can be achieved by reducing the number of calories consumed with food and increasing energy costs.
In the first case, you need to revise your diet, to exclude from it fatty, sweet and starchy foods. Evenly eat throughout the day, without eating up at night. Dinner should always be light. But spending more energy helps outdoor activities and sports. If you observe these two principles, the problem of how to win extra pounds will be solved within a few months.
Is weight loss exercise effective at home?
Any physical activity is useful for weight loss: walking in the park, walking up the stairs, ice skating, cycling, skiing, swimming. However, not everyone likes to relax in this way, for some, some types of stress are contraindicated due to health problems. Therefore, it makes sense to perform daily charging.
At first glance, it might seem that simple exercises at home on the mat are ineffective. It's not like that at all. Firstly, any physical activity accelerates the metabolism. Due to their influence on the body, the process of burning fat will occur faster. Secondly, a simple charge is the first step on the road to serious pursuits. It will help to accustom the body to minimal physical activity. Gradually, the muscles adapt to the load, it will be insufficient for them, and then it will be possible to move on to more complex workouts in the gym or group exercises, jogging.
Thirdly, daily exercise also disciplines and cultivates the habit of monitoring your body. After all, the physical form is an important part of the image, as is the condition of the skin, hair, nails and clothes. A slender fit figure indicates neatness and neatness. In addition, exercise is good for your health. Performing it in the morning will be an additional source of energy and energy for the whole day. Active movements improve blood circulation and have a positive effect on overall well-being.
Finally, with the right selection of a set of exercises, home exercise really helps to lose weight. If you do not neglect it and adhere to proper nutrition, the figure will soon change: muscles will strengthen, the waist will become slimmer, and extra centimeters will leave. But for this you should have patience. Do not look for ways to urgent weight loss, how to quickly remove your stomach in a few days. A sharp weight loss is dangerous for the body, so the goal should be to get rid of extra pounds without harm to health, and charging is an effective assistant on the way to achieving it.
How to start charging at home
At the first stages, to perform charging it will be enough to have a mat and comfortable clothes on hand. Gradually, the body will get used to the loads, and it will be necessary to complicate the exercises. Here, simple equipment that can be purchased at a sporting goods store will come to the rescue:
1) weighting agents;
They are made in the form of a tape of dense material, inside of which the load is sewn. Weighting agents are fixed on the legs or arms to increase the load that the muscles receive during the exercise.
2) roller;
It is a small wheel with handles on the sides. It is traditionally believed that the roller is most effective for the press, but in fact this simple and compact device allows you to evenly load all muscle groups. Performing exercises with him is not easy, so go to them after preliminary preparation. But when the question is how to quickly remove the stomach, the roller is one of the most effective types of sports equipment.
3) dumbbells;
It is not necessary to buy a large set to be able to change weight. In the sports store you can find collapsible dumbbells that do not take up much space at home, but allow you to vary the load with their help. Indeed, in order for the muscles to receive a sufficient load, the weight of the weighting agents must increase.
4) fitball;
With this balloon you can perform a large number of exercises. The big plus of fitball is that in addition to the main muscles involved, the vestibular apparatus is trained when working with it. Balls are smooth and with a raised surface. It is much more important to determine their diameter correctly. Fitballs of four sizes are on sale, among which you can choose the right one only by experience.
5) mini stepper.
This is a smaller model of this simulator. With the help of a mini-stepper, cardio loads are performed, during which the heart trains and at the same time burns fat. Such equipment will cost more than weighting materials or fitball, but training on it helps to lose weight much faster. The mini-stepper is a simulator with two small pedals that you need to step on, one by one, so training is much like walking on stairs. The device can also be used to warm up when performing the main charge at home and as a final exercise.
Experts, answering the question of how to remove the stomach at home, are advised to practice daily in the morning on a mini-stepper until breakfast. During the night, glycogen stores are depleted in the body. In this regard, during a fasting mini-stepper mini-stepper training session, fat will be used as an energy source. However, this method is suitable only for healthy people and cannot be used only as a temporary measure for weight loss.
Home Weight Loss Charge Options
Daily exercise, which will help quickly remove the stomach, should begin with a joint warm-up. She will prepare the joints and ligaments for work. She should not be neglected, because it can easily pull her muscles or get a more serious injury.
The warm-up includes the following exercises:
1) head tilts;
They should be performed from side to side and back and forth neatly, but vigorously, with feet wide apart, keeping your back straight.
Head tilt exercise
2) rotation of the shoulders;
Without changing the position of the body after the first exercise, you should perform several circular movements of the shoulders forward and backward. In this case, do not tilt the chin and do not tilt it back.
Shoulder Exercise
3) rotation with brushes;
The exercise is similar to the previous one. The body position does not need to be changed, but the arms should be extended in front of you and rotate with your hands in the direction of yourself and away from yourself the same number of times.
Brush Rotation Exercise
4) elbow rotation;
Hands should be bent at the elbows, and then, holding the brush at the shoulder, perform circular movements in a clockwise direction.
Elbow Rotation Exercise
5) knee rotation;
With your feet together, bend your knees slightly, and then describe imaginary circles alternately in one direction and the other.
Kneeling Spin Exercise
6) stretching the front of the thigh;
Bend one leg at the knee, holding it with your hand, try to pull it as close to the buttock as possible. When performing this exercise, you should feel a slight stretching of the front surface of the thigh. To make your task easier, you can hold onto the support with the other hand, for example, the back of a chair or bed. Perform the exercise several times on each leg.
Exercise "Stretching the front surface of the thigh"
7) stretching the back of the thigh;
Put one leg in front of you on the heel, and the second slightly bend at the knee, keep your hands behind your back. From this position, bend forward several times for each leg.
Exercise "Stretching the back of the thigh"
8) back stretching.
Feet should be put together, lean forward, touch the floor with your hands, stretching your back muscles as much as possible.
Exercise "Stretching the back"
After preliminary joint warm-up, you can proceed to the main part of the charge:
1) bike;
This familiar exercise is very effective when you need to quickly remove your stomach. It should be performed from a supine position: raise your legs and make movements that mimic a bike ride. If the correct technique of exercise is observed, tension of the abdominal muscles should be felt.
Exercise "Bicycle"
2) twisting;
The action of this exercise is also aimed at strengthening the abdominal muscles. For its implementation, you will need a fitball, on which it is necessary to lie on your back, bending your legs at the knees, and then raise the body until a slight burning sensation appears in the abdomen. It is necessary to make several approaches with short breaks between them. Twisting, like a bicycle, helps to quickly remove the stomach.
Twisting Exercise
3) swing legs;
They can be performed to the side, as well as in the direction of back and forth. For convenience, hold the back of the chair with your hands. One approach is 20 swing with each foot. There are at least 3 such approaches.
Kicking Mach Exercise
4) squats;
In this exercise, it is important to follow the correct technique. Put your feet shoulder-width apart, keep the body straight, arms in front of you. Gently bending the knees, but not leading them far forward, sit down until the hips are parallel to the floor.
Squat exercise
5) push ups.
The arms, back and abs work in this exercise, so its implementation allows you to use the maximum number of muscles. At first, you can get out of your knees, gradually moving to the classic version. It is important not to round the back, do not lower the body down, resting on the floor with either knees or socks. Perform the exercise 10-12 times. Make several sets, resting between them.
Push-ups Exercise
Exercise for losing weight at home: the secret of success
The main secret to achieving weight loss goals is patience. You must be able to wait, as the result does not come immediately. Trying to quickly remove the stomach, many, not seeing the changes for a long time, decide that nothing helps, and return to their usual way of life, in which there is no place for charging, but there are delicious sweets and cakes. Do not get up on the scales daily, take measurements. Summarizing weight loss can begin after a few weeks.
All this time, you should adhere to the principles of proper nutrition and charge. In addition to the exercises included in it, there should be other types of physical activity in life, for example, walking. Perhaps charging will be the first step, making which, you want to do something else: go to the gym or pool, dance or aerobics. The main thing is to perform it constantly, so that the body gets used to the loads. Then it will be possible to quickly remove the stomach and make the figure taut and graceful.
