Most people who lose weight know that effective results can only be achieved with a combination of exercise and proper nutrition - and in this they are right.But many of them also make the mistake of thinking that for a quality workout you need to visit a gym or invest a lot of money in modern exercise equipment for training at home.In fact, the only investment required to lose weight at home is time.
The basics of losing weight at home
Experts say that the most effective method to speed up metabolic processes and burn fat is to do exercises with your own weight.This method is the most productive and rational.Such exercises for weight loss are not specifically aimed at training a specific muscle group with the help of heavy weights, but at the comprehensive training of the body's muscle tissues.Strength training focuses on pumping a specific area of the body, while the rest of the muscles are left without the appropriate load.Therefore, strength training alone is ineffective for weight loss.
Losing weight at home is possible by performing bodyweight exercises that involve multiple muscle groups.In this case, the processes of metabolism and fat burning will proceed faster, which, combined with proper nutrition, is guaranteed to give a positive result.
You can do weight loss exercises at intervals or in a circuit, combining them at your discretion.Circuit training can consist of 6-8 repetitions of a combination of 4 exercises in each direction, which are performed without rest.You can only catch your breath between rounds.
Exercises for weight loss in the upper body
Each exercise in this group focuses on core and upper limb work.But when they are performed, the muscles of other parts of the body also work, which has a beneficial effect on the process of losing weight at home.
Classic push-ups
This effective exercise is included in most training complexes.During execution, the muscles of the shoulder girdle, chest, triceps are involved, on which the main load is directed, as well as the muscles of the legs and trunk, which hold the body in weight.
To do this, you need to place your palms on the floor at the line of the shoulders, bring the lower limbs together and rest your toes on the floor, stretch your body, avoiding bending.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raising your body and take the starting position.For beginners, the classic push-up can be simplified: spread your legs slightly in the starting position or focus not on your toes, but on your knees.
Incline push-ups
The initial position of the upper body is the same (classic), only the legs should be placed in a slight elevation.Because of this, while extending your elbows, you will need to press slightly from the floor with your hands and chest, which will increase the load on the muscles of these parts of the body.The back must remain firmly straight and the abdominals stretched.
Spiderman push-ups
This exercise maximally loads the main working muscles.The starting position is the same as for a classic push-up.Execution: bending your arms and lowering your chest, you must simultaneously pull your knee to your elbow.lifting - return the lower end to its previous position.In the next repetition the leg is changed.It is important to stretch your stomach and build your back and hips.
Shoulder push-up
This training movement puts the maximum load on the shoulders.To perform it, you need to place your feet on a raised platform and your hands as close to your feet as possible.The correct starting position should look like the "/\" character.While standing on it, you need to lower your head, and then with the effort of the muscles of the shoulder girdle, push up and return to the starting position.
Drawing
This exercise develops endurance and strength because you have to lift your entire body weight.Grasping a strong bar with a direct grip, you need to pull your body as high as possible.For beginners, there is a light version of the crossbar exercise at waist height.You need to hang under it with your arms straight and, resting on your heels, slowly pull your body towards the crossbar.To simplify the element, you can rest your entire foot on the floor, and to complicate it, pull yourself up with one hand.
A set of exercises for the lower body
The elements of this set of exercises train all the muscles below the waist, help them stay toned and burn subcutaneous fat.
Occupations
The squat is an important lower body training movement.Its correct execution consists of lowering the pelvis in a squat, while the legs should be aligned with the shoulders, the back should be straight, the abs and buttocks should be stretched.You need to make sure that your knees do not go beyond the line of your toes when you squat.The correct technique for performing the exercise is easy to remember and perform if you imagine that you are sitting in a chair behind you.You need to lift the pelvis, returning to the starting position, using the efforts of the muscles of the buttocks and thigh.
Squat with hands behind head
In the squat version, when the upper limbs are placed behind the head, the possibility of a small push is eliminated and the load is slightly increased.Otherwise, the execution is similar to classic squats.
Squats with raised arms
In this exercise, you need to squat with your arms stretched high above your head.The rules and technique are the same as normal squats.
Pelvic lift
This is an exercise for losing weight on the back of the thigh and working out the abs.It is necessary to lie down, bend your knees and, resting your feet and stretching the muscles of your buttocks, raise your pelvis.Pause and return smoothly without touching the floor.You can further complicate the execution if you extend one leg up and lift your pelvis, resting on one end.
Lunges
Lunges, along with squats, form the basis of lower body workouts.The maximum effect can be achieved if you perform them correctly.To do this, you need to take a step forward and bend the walking leg at the knee at a right angle so that your thigh is parallel to the floor.To stand up, you need to push a little with your heel.Then you need to change the working lower limb and repeat the lunge.During the execution, your back and body should be kept straight and your abs should be tight.
Walking lunges
This is a more complicated version of lunges.It consists in not bringing the leg back to an upright position, but pulling the back towards it, moving forward.
Reverse falls
In this exercise, the step is not forward, but backward, and then the body is lowered, as in ordinary walks, according to all the technical rules of execution.
Examples of Cardio exercises
Losing weight at home is impossible without cardio training.They enhance metabolic processes, forcing the body to spend more energy.
"Jumping Jack"
This exercise can be used both as a warm-up and as part of the main lesson.You need to stand up, bring your lower limbs together, keep your upper limbs along your body - this is the starting position.You need to jump out of it and spread your legs wide, while simultaneously raising your arms above your head in a jump.On the next jump you must return to the starting position.It is important to ensure that when you push off to jump, the load falls on the balls of your feet.
"Burpees"
If burpees are included in the set of exercises, then you are guaranteed a good cardio load.You should start from a standing position, then you need to kneel, take a position from your knees, as for a classic push-up, then jump your legs towards the body and stand up.Doing power burpees is a great cardio workout.To make it more difficult, you can return to the starting position by jumping.
Climb to higher ground
This exercise for weight loss is good because it stresses the cardiovascular system and the lower body at the same time.The initial height of the base, bench or bench should be 20 cm.You need to stand facing him, lift and place one leg on him.Then, stretching your leg muscles, push, lift and pull up the other leg.At this position, pause and descend.Change the walking leg and repeat the exercise.As the body gets used to such a load, the height of the stand must be increased.
"Climber"
First you need to take a position as for push-ups.Then you need to alternately pull your knees to your chest without touching the floor with your toes.The faster the exercise is performed, the more intense the load on the heart and muscles of the whole body.
Abs pumping exercises
When you lose weight, your stomach should be given special attention.Even with general weight loss, the stomach may remain flabby or not flat enough.This is the peculiarity of this part of the body, so abdominal exercises during weight loss are mandatory.
Plank
A very effective element of static bodyweight training.It is necessary to take a position as for push-ups, but with an emphasis on your elbows, stretching and stretching your body.You should stand like this for anywhere from 30 seconds to several minutes, depending on your level of training.The plank and its variations should be included in the set of exercises for muscle tone.
Side board
It is performed sideways, with alternating emphasis on one upper edge.For beginners, to begin with, you can stand on the plank for half a minute, gradually increasing the time of performing the element.
Weighted leg raises
During this training movement, the abdominal muscles will be as stretched as possible so that you feel a burning sensation in them.While hanging on the bar, you need to raise your legs to the chest.In this case, the lower limbs (bent or straight) form a right angle with the swimmer in a raised position, which must remain stationary and not swing.