Most people who lose weight know that effective results can only be achieved by combining exercise and proper nutrition - and in this they are right.But many of them also make the mistake of believing that for quality exercise you need to visit a fitness club or invest a lot of money in modern exercise 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 the metabolic process and burn fat is to do exercises with your own body weight.This method is the most productive and rational.Such exercises for weight loss are not aimed at training specific muscle groups with the help of heavy loads, but at comprehensive training of the body's muscle tissue.Strength training focuses on pumping up specific areas of the body, while the rest of the muscles are left without the proper load.Therefore, strength training alone is not effective for weight loss.
Losing weight at home is possible by doing weight training movements that involve several muscle groups.In this case, the process of metabolism and fat burning will run faster, which, in combination with proper nutrition, is guaranteed to give positive results.
You can do weight loss exercises at intervals or in circuits, combining them at your discretion.Circuit training can consist of 6-8 repetitions of a combination of 4 exercises in each direction, performed without rest.You can only catch your breath between rounds.
Exercises to lose weight in the upper body
Each exercise in this group focuses on working the torso and upper limbs.But when they are done, the muscles of other parts of the body also work, which has a good 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, to which the main load is directed, as well as the muscles of the legs and body, which hold the weight of the body.
To do this, you need to place your palms on the floor at the shoulder line, close your lower limbs and place your toes on the floor, tense your body, avoiding bending.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raise your body, and take the initial position.For beginners, the classic push-up can be simplified: slightly spread your legs in the starting position or focus not on your toes, but on your knees.
Incline push-ups
The starting position of the upper body is the same (classic), only the legs should be placed at a slight height.Therefore, when extending your elbows, you need to slightly push off the floor with your arms and chest, which will increase the load on the muscles of this part of the body.The back should remain consistently straight and the abdomen tight.
Spiderman push ups
This exercise maximally loads the main working muscles.The starting position is the same as for the classic push-up.Execution: bending your arms and lowering your chest, you must simultaneously pull your knees to your elbows;rise - return the lower limb to the previous level position.In the next repetition the legs change.It is important to tighten your stomach and correct your back and hips.
Shoulder press
This exercise movement places maximum load on the shoulders.To perform it, you need to place your feet on a high platform and your hands as close as possible to your feet.The correct starting position should resemble the "/\" character.While standing in 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.
Pull up
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 exercise with a bar at waist level.You need to hang under it with your arms straight and, supported by your heels, slowly pull your body towards the bar.To simplify the element, you can put your whole leg 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 training set train all the muscles below the waist, help maintain toning and burn subcutaneous fat.
Squatting
Squats are an important exercise movement for the lower body.Its correct implementation consists of lowering the pelvis in a squat, while the legs should be in line with the shoulders, the back should be straight, the stomach and back should be tense.You need to make sure that your knees do not cross the line of your toes while squatting.The correct technique for doing the exercise is easy to remember and do if you imagine that you are sitting on a chair on your back.You need to lift the pelvis, return to the starting position, using the efforts of the gluteal and thigh muscles.
Squat with hands behind head
In the squat version, when the upper limb is placed behind the head, the possibility of small impulses is eliminated and the load increases slightly.Otherwise, the implementation is similar to the classic squat.
Squat with arms raised
In this exercise, you need to squat with your arms extended high above your head.The rules and techniques are the same as for regular squats.
Lift the pelvis
This is an exercise to lose weight on the back of the thighs and train the abs.It is necessary to lie down, bend your knees and, relaxing your legs and straining your back muscles, raise your pelvis.Pause and slowly come back down without touching the floor.You can further complicate the execution if you extend one leg up and raise your 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 implement it correctly.To do this, you need to take a step forward and bend the walking leg at the knee at the right angle so that your thigh is parallel to the floor.To stand up, you should push off a little with your heels.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 stomach should be tense.
Walking lunges
This is a more complicated version of lunges.It consists in not returning the leg to a standing position, but pulling the back leg towards it, stepping forward.
Reverse lunges
In this exercise, a step is taken not forward, but backward, and then the body is lowered, as in normal lunges, in compliance with all the rules of technical execution.
Examples of Cardio Exercises
Losing weight at home is impossible without cardio exercises.They increase metabolic processes, forcing the body to spend more energy.
"Jack jumps"
This exercise can be used as a warm-up and as part of the main lesson.You need to stand up straight, put your lower limbs together, keep your upper limbs along your body - this is the starting position.You need to jump out of there and spread your legs wide, while simultaneously raising your arms above your head in a jump.In the next jump you need to return to the starting position.It is important to ensure that when pushing to jump, the load falls on the balls of your feet.
"Burpees"
If burpees are included in the training set, 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 rise.Doing vigorous burpees is an excellent cardio exercise.To make it more difficult, you can return to the starting position by jumping.
Climb to higher ground
This exercise for weight loss is great because it simultaneously loads the cardio system and the lower body.The initial height of the stand, bench or platform should be 20 cm.You need to stand facing it, lift it and put one foot on it.Then, tense your leg muscles, push, rise and pull the other leg.In this position, pause and descend.Switch legs and repeat the exercise.When the body gets used to such a load, the height of the stand should be increased.
"Climber"
First you need to take a position like for a push-up.Then you need to pull your knees to your chest alternately without touching the floor with your toes.The faster the exercise is done, the heavier the load on the heart and muscles throughout the body.
Exercises to pump abs
When losing weight, your stomach needs special attention.Even with general weight loss, the stomach may remain flabby or not flat enough.This is a peculiarity of this part of the body, so abdominal exercises during weight loss are mandatory.
Board
A very effective element of static body weight training.It is necessary to take a position like for a push-up, but with an emphasis on your elbows, straining and stretching your body.You should stand like this for anywhere from 30 seconds to several minutes, depending on your level of training.Planks and their variations must be included in the training set for muscle tone.
Sideboard
It is performed sideways, with alternating emphasis on one upper limb.For beginners, to begin with, you can stand on the board for half a minute, gradually increasing the time the element is performed.
Leg weight is raised
During the movement of this exercise, the abdominal muscles will be as tense as possible, so that a burning sensation will be felt in them.While hanging from the bar, you need to lift your legs to your chest.In this case, the lower limb (bent or straight) forms a right angle with the cradle in the raised position, which must remain stationary and not swing.