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 Choose exercises for themselves individually.
The main thing - most discomfort. In order to develop the willpower to train the muscles and be in good shape is to strengthen the load, ignoring the fatigue. Remember one simple thing: the more intense and challenging workout, the better the result. Try to engage in full force, giving the body to fully exercise their abilities. It is important to keep at the same time a good mood and positive emotions.
US statistics explain that the lack of individual workouts, many people associate with a lack of time and unwillingness to engage in sports. Below we will discuss the program, which will not take much of your time, it is designed specifically for the exercises at home.
Training is designed for consistent implementation of all exercises for different muscle groups. It is designed for those who do not like to waste time in vain, that is, each power load fulfills its specific function. By following described in this article plan, you can choose the level of load specifically for your body and burn calories and fats.
Plan: 12 exercises for several weeks
Spread during exercise and relaxation - are exercising for 30 seconds, then rest 10-15 seconds. So you develop a certain mode and give the body the urge to run.
If you are too hard to breathe after exercise, make sure that it is done correctly you. If this is the result of fatigue, reduce your pace. If you do not feel any burden, you should practice more than 30 seconds.
To burn calories, do the exercises twice to lose weight that is fat - three times.
Do this exercise three times a week. Also, for the loss of excess weight, add a 30-minute run, it is best to make it with a friend. However, remember that a conversation while running is the cause of shortness of breath. In this case, you can burn up to seven pounds of excess fat.
1.
 Reverse lunges
Start position: feet together, hands on hips. Makes a great lunge back at first with one leg (90). Leap change legs and repeat.
2.
Work shoulder muscles
Start position: feet shoulder width apart. In the hands of dumbbells, your elbows are lowered. Start the program should be a light weight - 3.5 pounds, because you have to do a lot of attempts. Start lifting weights up arms fully extended. Then take the initial position and start to repeat the exercise.
3.
 Closed position
Start position: ctupni and knees together, hands on hips. Start crouch as low as possible without raising the heels. The position that you take the same way that you sit on a chair.
 Then return to the starting position and try again.
4.
Training biceps
Start position: feet shoulder width apart, knees slightly bent. Before you must be two weights. Take dumbbells in your hands and exercise, bending them at the elbow, and feel all the weight of the kettlebell. Repeat several times.
5.
 "Skater"
Start position: feet together, a little bent. Start making sudden movements toward the first one foot, then the other. The speed of the exercise must be very high,
 only if it gives results.
6.
Upper triceps
Start position: legs apart, knees bent. In the hands of the weights, they are bent at the elbows. The elbows should be at ear level. Begin to develop muscle triceps flexing arm at the elbow. Repeat several times. (Both hands must work at the same time, it is the best option load).
7.
 Side lunges
Start position: legs apart, hands in front of you for balance. Start making thrusts to the right, keeping the foot at 90, do not forget to wiggle and sip muscles. Then change the leg
 and try again. It recommended several approaches.
8.
Giri
Start position: feet shoulder width apart, arms at your sides. Holding weights, start lifting them diagonally to the chest, so you're working on waist and chest muscles. Most importantly - keep your back straight, this exercise is also important for your posture. Make a few attempts.
9.
 Squats
Starting position: stand with your feet as wide as possible, hands on her waist. Begin to descend so low as you can. This exercise will burn excess fat on the buttocks and trains
 back of the thighs.
10.
Legs
Get on your knees, keep your back straight. Begin to raise the legs jerk movements. We recommend first exercise one leg, then the other.
eleven.
 "A bike"
Lying on your back, start to move your feet as if you are making a fast ride on a bicycle. The enhanced training and the higher the speed, the better the result.
12.
 The rear back muscles
Take the position of "lying" (on the stomach), hands behind head, legs straight. Tighten your abdominal muscles and start lifting the upper torso. It is recommended to do exercise until exhaustion will not allow you to make movements.
Your training came to an end! Now you can afford to sit back and relax.
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