Unfortunately, not everyone has time to visit the fitness centre or sports hall. It is expensive to somebody, time does not suffice someone because of work, and to someone could not leave the small child. But everyone wants to support themselves in shape, to have a harmonous figure.
For this reason employment by fitness in house conditions becomes the best exit from this situation – women start to carry out exercises for a press, every possible power exercises. However very few people knows which loadings are the most effective, with what it is necessary to begin, and in general what exercises will approach you.
What is required for employment by house fitness?
The most important is that you should have the big desire to be engaged in house physical exercises. If you are engaged with a great effort, irregularly or quickly, hardly you will gain any good effect, for certain remain with former weight. Therefore it is necessary to set to yourself a problem and accurately to carry out it.
To be engaged in house fitness, instructors of the fitness centres recommend to get a narrow bench with an elastic upholstery, floor rugs specially intended for employment. The convenient footwear, special clothes which will be good to absorb a moisture also is required to pass air.
To gain any effect from performance of physical exercises of the house, 3 times a week every other day are recommended to be engaged. Each complex of exercises is necessary for changing in 3-4 weeks as the organism gets used in this time and already there is no due effect. It is desirable to spend trainings not later than 2 hours prior to a dream, and not earlier than in 2 hours after meal.
At first it is necessary to make warm-up. It is possible to execute 2-3 minutes running. Then we incline a torso every which way, forward and back within 3-5 minutes and to warm up humeral joints, we carry out rotary motions with hands.
The basic complex of exercises.
After warm-up we start to do the basic exercises for weight reduction.
If it is necessary for you that the inside of hips and a muscle of buttocks have grown thin recommend knee-bend. It is necessary to put feet more widely shoulders, to get hands for a head or to put on a waist, and to press a foot to a floor. It is necessary to try to sit down as it is possible more low. In this exercise it is impossible to incline a back, it should be a straight line. It is necessary to do at first 20 knee-bends in 1 approach, then number of approaches to increase.
To clean fatty adjournment and to tighten the bottom muscles of a stomach it is necessary to execute such exercise – to lay down on a rug so that to seize hands for a sofa, in knees to bend feet and to lift them over a head on an exhalation.
Carrying out exercise at home try to exclude or limit from a diet the use of fat, sweet food, flour products. Besides, it is necessary to make more often the pedestrian walks in the open air.
If you regularly and correctly carry out all exercises the effect will not keep waiting long.
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