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| Fitness at home
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Like many women, burdened with excess weight and do not have too much time and money, I'm 5 years had to grind figure at home. Someone will say: it is the easiest way!
It turns out there are some secrets.
Step №1: Charging + WALK
25 years ago all the problems, "problems with the figure" I nipped in the bud a daily morning exercises. So my grandfather taught me: before breakfast, 15-20 minutes is required to do exercises - tilts, squats, swings his arms and legs. However, after 25 years I have literally added 7 kg! With the growth of 170 cm My weight was 75 kg and had stopped to get into clothes. It was clear that morning exercise is not working ...
CONCLUSION: Elementary charge - not a panacea for weight loss, provided that there is a lot!
However, it is - a good start for those who have never engaged in no physical activity and do not lead a sedentary lifestyle.
Step №2: fashion magazines
I bought a ladies' magazines with exercises. However, some systems do not come to me in principle: they had to have dumbbells, step-platform and other specific sports prichindaly, splurge on that I did not like. So just make the complex of squats and lunges, twisting the press, push-ups learned from his knees - generally available means of molded himself "an athlete and beauty."
From the articles I found out about all sorts of new and interesting areas of fitness - Callanetics, Pilates, Bodyflex and so on. Yet it was convenient that the material was clearly spelled out how and how much to do each exercise. In the end, I managed to get rid of 3 kg, and then the case has stalled.
Firstly, every day repeating monotonous motion was bored. Secondly, I have been reading articles and smart concluded that for efficient combustion of my (and not only mine) excess fat need aerobic exercise, ie classes with the pulse of 135-150 beats per minute. Putting a finger to his own wrist and taking the stopwatch hand, I concluded that my training in the aerobic does not pull. So she went to the store for a video cassette with present aerobics.
CONCLUSION: An exercise program from magazines discipline and help to learn about new types of fitness. However, the effect would be only if properly pick up a complex. If you have too much weight, feel free to skip too heavy exercises and do them instead of the ones that you are pain-free. If you have "early bird" - engaged in the morning, if the "owl" - the evening after work.
STEP №3: UNDER VIDEMAGNITOFON
For eighteen years I have acquired a myriad of video cassettes and DVD-discs with different systems. Doing so I like! Start recording, and if included in the stream: until the end, there is the temptation to break off to drink (eat, talk on the phone), as in self-employment.
However, it turned out that in 2-3 months cassette bored, and stress during training ceases to be felt, so you have to buy a new set. I started with the courses under the common name "Aerobics", then went on to cassettes, where classes are all sorts of celebrities such as Cindy Crawford, then addicted to dancing and "Fit-ball" - exercises on a large inflatable ball.
So, I worked almost every day (4-5 times a week aerobics, 2-3 days - Charging from magazines or pilates again under the tape. In addition, revised their food, and as a result my weight returned to 68 kg.
CONCLUSION: Videotrenirovka really effective way to lose weight. But do not overdo it with the load! Focus on your own sensations: the fat burns in the event that during training you are able to say a couple of sentences. If, however, you can not utter a word, very short of breath and sweat - the more likely you are overloaded and burn fat instead of carbohydrates and their own health. Look at the tape, to what level of training is recommended this complex.
Commented Irina Guseva, sports physician network of clubs "Orange fitness":
Choosing a way to lose weight at home, be sure to consult with your doctor. Good to purchase training manual for physical therapy, they always have in the stores of medical books. Most likely, the first 3-4 kg will go quickly, it is mostly liquid. To really get rid of the heavy weight, you have to deal with regularly changing program. Thin, say, 10 kg for one program - all the more it does not work, it's time to move on to another.
Step №4: weight training
Now I was wondering: is not if I can help with the training change the proportions of the figure? Since my childhood I not very happy with the fact that my "head" of the 46th size, and the priest calls the 48th ... Taking up magazines, I found this: aerobic exercise to burn fat and at the same time "dry" down and increase the top help Only exercises with weights, and all sorts of heavy exercise with its own weight: push-ups from the floor (not on their knees, and toes!) and on the uneven bars, pulling on the bar ...
In general, over the next year and a half my apartment has gradually turned into a gym. Were bought prefabricated weights (weight of which can be varied from 1, 25 to 15 kg), appeared on the wall parallel bars, horizontal bar perched above the door ... It was used regularly. I purchased this video "Power aerobics", then switched to the power of the program from magazines, and from aerobics did not refuse.
CONCLUSION: collaterals useful to you for the final polishing of the figure. Starting from such training, especially when a large excess weight does not make sense - they are driven not fat, but rather form a muscular corset underneath. In addition, these exercises are quite traumatic, so before you start them, a good idea to consult with an experienced person.
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