For weight loss, you can conduct classes shaping the house. Regular training combined with proper nutrition will help you become a slender and beautiful figure, and emphasize femininity . A huge plus of this sport is that you can study at home with video shaping. Such exercises are best conducted under cheerful incendiary music at a dynamic pace.
Shaping for weight loss - exercises
To make home shaping work useful and effective, it is necessary that the training takes at least an hour. Each exercise should be repeated 20 times. Gradually the load should increase - the repetition should increase.
To properly perform tasks, you need basic knowledge of the exercises and the correct technique of execution. Clothes should be comfortable and most comfortable. Dumbbells, a rug and a chair can also be useful. For home lessons, it is best to choose exercises from classical shaping for weight loss.
- Exercise for the back . To do this, you need to lie face down on the floor, hands to pull up and also put them on the floor. Hands should represent with an angle of 30 degrees. Palms of hands look at each other. It is necessary to raise your hands upwards as much as possible, bending the lower back.
- Exercise for the press . The starting position is lying on the floor, legs are bent at the knees, hands are removed behind the head. It is necessary to raise the body and stay at the upper point. Do three sets of ten repetitions.
- Exercise for the hips . The starting position is lying on the floor, hands are removed behind the head. The right leg is bent at the knee, and the left leg is stretched. Direct the left leg and thigh to lift above the floor in such a way that the body is a straight line, stay in this position for a few seconds and slowly return to the starting position. Perform the exercise on the other foot.
The effectiveness of training can be checked by measuring the pulse: if in a minute you count more than 120 strokes - the load is high and effective.
The main feature of shaping is that this sport involves the development of an individual program, taking into account the characteristics of each person.
Do you dream to tighten your stomach? Choose exercises that are designed to study the lower and upper press. There is a desire to pump up the buttocks and legs - the training should include squats, feet and jumps.
Dance shaping for weight loss is focused on the maximum burning of calories. It is necessary to lay out completely in training, that's why group lessons are more effective than studying at home alone. Thanks to the sight of the rest of the athletes and the energetic coach, you will continue to perform the exercise, while at home motivation disappears faster. If the exercises are done in good faith, then three sessions will be enough in a week.
Shape shaping for weight loss at home will be more effective in conjunction with cosmetic products: wraps, massage, contrast shower. All this will give the skin firmness and relieve cellulite. If your workouts take place at home, remember that shaping along with the right diet for weight loss will bring excellent results.
Shaping and nutrition for weight loss
In a day you need to drink at least two liters of water. Also on an empty stomach it is recommended to drink a glass of water with lemon juice and a spoon of honey. The following foods should be present in the diet: lean meat, chicken breast, fish, a large number of vegetables, berries and unsweetened fruits. Exclude from food fried, floury, as well as smoked products and mayonnaise with ketchup. For breakfast, always eat porridge - oatmeal or buckwheat.
Sweets in limited quantities can be consumed in the morning. Pay attention also to fasting days: in addition to getting rid of extra pounds, the body is cleaned and all unnecessary goes away from it. Light soup soups are not forbidden.
Combine the diet and exercise should be right: 6 hours before and after shimming, do not eat dairy products: milk, cottage cheese, yogurt, kefir, as well as poultry, fish and meat. For 3 hours before and after training it is better to give up food altogether. Then you can eat vegetables, fruits, berries in unlimited quantities. A small portion of porridge is acceptable. The main disadvantage of this principle of nutrition is that with other sports, apart from shaping, it does not combine.