Most people who lose weight know that effective results can only be achieved through a combination of exercise and proper nutrition - and they are right.But many of them are also mistaken when they believe that for quality training you need to visit a fitness club or invest a lot of money in modern training equipment for home training.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 way to speed up metabolic processes and burn fat is to perform bodyweight exercises.This method is the most productive and rational.Such exercises for weight loss are not aimed at specifically developing a certain group of muscles with the help of heavy weights, but at comprehensive training of the body's muscle tissues.Strength training focuses on pumping up a specific area of the body, while the rest of the muscles remain without proper load.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible with body weight training movements that involve several muscle groups.In this case, the processes of metabolism and fat burning will proceed faster, which, together with proper nutrition, guarantees a positive result.
You can perform weight loss exercises in intervals or in a circuit, combining them at your discretion.Circuit training can consist of 6-8 repetitions of 4 exercise combinations in each direction, performed without rest.You can only hold your breath between rounds.
Exercises to lose weight in the upper body
Each exercise in this group focuses on working the trunk and upper limbs.But while performing them, 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 performance, the muscles of the shoulder girdle, chest, triceps are involved, which are the main load, as well as the muscles of the legs and body, which carry the weight of the body.
To do this, you need to put your hands on the floor at the shoulder line, place your lower limbs together and rest your toes on the floor, stretch your body, avoid bending.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raise your body and take the starting position.For beginners, the classic push-up can be simplified: slightly spread the legs in the initial position or focus not on the toes, but on the knees.
Inclined thrusts
The initial position of the upper body is the same (classic), only the legs should be placed slightly higher.Because of this, when you extend your elbows, you will need to lift your arms and chest slightly off the floor, which will increase the load on the muscles of these parts of the body.The back should always remain straight and the abdomen tense.
Spiderman thrusts
This exercise maximally loads the main working muscles.The starting position is the same as for the classic push-up.Execution: bending the arms and lowering the chest, you must simultaneously move the knee to the elbow;Raise - return the lower limb to the previous level position.In the next repetition, the leg is changed.It is important to tighten the stomach and adjust the back and hips.
Shoulder thrusts
This training movement puts 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.A valid starting position should look like the "/\" character.While standing in it, you need to lower your head, and then, using the muscles of the shoulder girdle, lift it up and return to the starting position.
rise
This exercise builds endurance and strength because you have to lift your entire body weight.Pressing a strong bar with a straight press, you need to raise your body as high as possible.For beginners, there is a light version of the exercise with a cross at waist level.You need to hang under it with straight arms and, pressing on the heels, slowly pull the body towards the cross.To simplify the element, you can rest the whole leg on the floor, and to complicate it, raise your head 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, helping to tone them and burn subcutaneous fat.
squats
Squats are an important exercise movement for the lower body.Its correct performance consists in lowering the pelvis while squatting, and the legs should be at the shoulders, the back should be straight, the abs and buttocks should be tense.You should make sure that your knees do not go beyond the line of your toes when sitting.The correct technique for performing the exercise is easy to remember and perform if you imagine that you are sitting on a chair behind you.You need to raise the pelvis, return to the starting position, with the efforts of the gluteal and thigh muscles.
He sits with his hands behind his head
In the sitting version, when the upper limbs are placed behind the head, the possibility of a small impulse is excluded and the load increases slightly.Otherwise, the execution is similar to classic squats.
Squats with raised arms
In this exercise, you have to sit with your arms extended above your head.The rules and technique are the same as regular squats.
Pelvic lift
This is an exercise to lose weight on the back of the thigh and work the abs.It is necessary to lie down, bend the knees, and by relaxing the legs and straining the muscles of the buttocks, raise the pelvis.Pause and smoothly come back down without touching the floor.You can make it even more difficult by lifting one leg up and lifting the pelvis, leaning on one limb.
Lunges
Lunges, along with squats, form the basis of lower body training.The maximum effect can be obtained if you perform them correctly.To do this, you need to take a step forward and bend your leg at the knee at a right angle so that your thigh is parallel to the floor.To stand on your feet, you need to push a little with your heel.Then you need to change the working lower limb and repeat the lunge.During performance, the back and body should be straight, and the stomach should be tense.
Walking lanyards
This is a more difficult version of lunges.It does not involve returning the foot to standing, but pulling the back towards it, stepping forward.
Reverse lunges
In this exercise, a step is taken not forward, but back, and then the body lies down, as in normal lunges, observing all the technical rules of performance.
Examples of cardio exercises
Losing weight at home is impossible without cardio.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 straight, lower limbs together, keep upper limbs along the body - this is the starting position.You need to jump out of it and spread your legs wide, at the same time raise your arms above your head in a jump.In the next jump, you must return to the starting position.It is important to ensure that the load falls on the balls of your feet as you jump.
"burp"
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 kneel down, take the position from the knees, like a classic push-up, then jump the legs towards the body and push up.Doing burpees vigorously is a great cardio workout.To make it more difficult, you can return to the starting position by jumping.
climb to high ground
This exercise is good for weight loss because it simultaneously loads the cardio system and the lower body.The initial height of the stand, chair or stand should be 20 cm.You have to stand towards it, lift it and put one foot on it.Then, stretching the muscles of the legs, lift, lift and lift the other leg.In this position, stop and go down.Change the leg and repeat the exercise.When the body gets used to such a load, it is necessary to increase the height of the stand.
"climber"
First, you need to get into a position similar to a pull-up.Then you should alternately bring your knees to your chest without touching the floor with your toes.The faster the exercise, the more intense the load on the heart and muscles of the whole body.
Exercises for pumping the stomach
When losing weight, special attention should be paid to the stomach.Even with general weight loss, the abdomen may remain thick or quite flat.This is a feature of this part of the body, so abdominal exercises are mandatory when losing weight.
plank
A very effective static body weight training element.It is necessary to take the position as during push-ups, but with an emphasis on the elbows, straining and stretching the body.You should stand like this for anywhere from 30 seconds to several minutes, depending on your level of exercise.The plank and its variations should be included in the set of muscle tone exercises.
Side plank
It is performed laterally, with alternating emphasis on one upper extremity.For beginners, to begin with, you can stand in the plank for half a minute, gradually increasing the time of performing the element.
Weighted leg raises
During this exercise, the abdominal muscles will be maximally tense so that they feel a burning sensation.When hanging on the bar, you need to raise your legs to your chest.In this case, the lower limbs (bent or straight) in the raised position form a right angle with the hammock, which must remain motionless and not sway.