If you want to build muscle fast, there are also specific types of exercises designed for this purpose. They also help in burning fat and losing weight, but their main purpose is to make the muscles more advanced and more prominent. That will make you look more attractive and increase your rest calorie expenditure.
# 1 Skaters
During execution, your body moves back and forth. Skaters can strengthen your thigh muscles. Perform squats for 40 seconds and then step up, "Skaters" for 40 seconds.
# 2 Squats
This exercise is the best, as you can adjust it to make it harder or easier. Stand with feet shoulder-width apart. Your arms should be straight over your body, in front of you, or at the back of your head. Move back and forth with your stickers and hips. The back should be straight with the lower back arch.
# 3 Lunges
If you want a nice hip, then you must get a lung. Step one step from a standing position. Bend your knees at a 90-degree angle and your shoulders and ankles should be above your hips. Come down. Return to starting position and repeat with the other leg. The number of approaches is from 3 to 10, depending on the level of training.
Lose Weight at Home
There is a good alternative to specialized gyms - weight loss training at home. Simple and effective weight loss exercises at home will suffice.
- You should start with a good attitude, clear goals and well-organized self-discipline.
- For good and fast results, classes should be held at least 3-4 times a week.
- There is an opinion that the most optimal time for class is the period before lunch from 11 to 13: 00, and in the evening from 5 to 7 pm.
- When full, exercise will feel heavy and ineffective, so it is better to exercise 2 hours after eating.
- The effectiveness of a set of exercises is greatly influenced by habit - the more often the training, the better and faster the results will be seen.
- The "through strength" class will also not help you lose weight and regulate your body condition, you just need a positive attitude.
Nutrition and sports supplements
It is a common mistake to think that sports nutrition is only for bodybuilders and anyone who wants to achieve muscle strength. In fact, some medications can provide invaluable support in the process of losing weight, including at home. Moreover, most supplements aimed at losing weight work exclusively along with physical exercise and increase and accelerate results.
Often, home training is started by those who do not have significant athletic training and are not systematically involved in fitness. And here the pre-workout complex is irreplaceable - which, incidentally, in most cases also contains fat-burning components. They convert fat into the energy you need for effective exercise.
And another group of drugs that will be useful for everyone who plans to lose weight at home is a product based on el-carnitine. Carnitine is an amino acid involved in energy metabolism and fat burning.
Effective exercises for weight loss at home
The first stage of psychological preparation is over, now you need to think about the sports equipment you need to exercise.
What you may need for training:
- dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
- sports mat (available at any sports store),
- clothes for class, the main criteria are comfort and beauty,
- gymnastics loop (keep in mind that the weight of the loop must be from 1 to 2 kg, if lighter - you can not wait for the result, and if heavier - the bruises will remain on the side).
Well, that's it, now you can see the main thing - the lesson itself.
How to do morning exercise at home
Positive effects are achieved only with regular exercise. Selected complexes are performed 4 to 7 times a week. With fewer repetitions, the results may not be long in coming. Excessive interest in doing morning exercises can cause fatigue, rapid fatigue. The load increases gradually.
Tips for charging:
- Before starting a morning workout, you should create a positive attitude.
- It is best to ventilate the room and wear light and comfortable clothing.
- You can drink a glass of water, but breakfast is only eaten after exercise.
- For weight loss, start with 10 - min. charging, gradually increasing the time to 15 and 20 minutes.
- Focus on all muscles, not just abs or glutes.
- Exercises need to be replaced. One and the same movement performed continuously, after some time, will cease to be beneficial.
- To reduce the risk of injury, start exercising by warming up.
- To burn fat, the recommended charging time is 20 - 30 minutes.
Home fitness equipment can be used to enhance the effects of exercise:
- tali;
- hula hoop;
- football;
- dumbbells.
Strap jumping is an independent cardio workout, perfect for burning fat, improving body tone.
How to choose the right exercise
Say immediately that there is a lot of training like that. Almost everything is combined into a complex. In one complex, there are only a few simple exercises, others include more difficult exercises and in larger amounts.
So: before starting a weight loss training session, you need to decide - which exercise is best for this? There is absolutely no need to do all the exercises included in this complex or that complex. In other words, weight loss training is a relatively creative process, the main purpose of which is slimming and health. By the way: you need to train 3-4 times a week. This will suffice.
Other important rules. Exercise is exercise, but they will not yield results if you do not set proper nutrition and healthy lifestyle at the same time
Circular
You do not need gymnastics equipment for circuit training at home, you just need to choose 3-4 appropriate exercises and do them at regular intervals and short breaks:
- Squats are a complicated option, once the movement is over, you have to get up with your toes. The number of repetitions is 20.
- Floor or wall fixtures. To pump the triceps, you need to bring the hands closer to each other, and to work the "wings", the arms are placed as wide as possible. Repetition - 10 times.
- Lift your legs while lying down - 15 times.
- Board. Emphasis is on the elbows and toes. Instead, you need to lift one leg and the other leg, lasting for 30 seconds.
- Press. Method of implementation - lifting the body lying on the back. The legs need to be tied so that they do not move. Repetition - 20 times.
- Climb to a low chair or bench with one foot - take turns. For each foot - 15 times. Before making a presentation, you should make sure the furniture is stable.
- Sigh on each leg - 15 times. You should place your hands on your sides and place your right or left foot alternately forward, squatting on it.
- Jump rope - 3 min.
Any training can be added to this charge. The meaning is to do a number of repetitions - circles. Three to four exercises are done alternately in 3-4 circles.
Suggestions for improving training
Exercise alone is not enough to lose weight effectively, proper nutrition is an important factor. If the total calories from food exceeds the amount of energy expended, there will be no benefit from exercise.
For a beneficial physical exercise, you need to start the complex by warming up the muscles and ligaments, ending with stretching. You should not immediately put a great burden on yourself, it must be gradually increased, moving from the simple to the complex.
You need to do this 3-4 times. Between exercises, you need to rest for a day for recovery and rest. The implementation time of the complex can vary in 30-45 minutes.
Diet
As we said before, you should not eat fast food and try to lose weight. Exercise should be accompanied by diet. However, this does not mean that it should be as hard as possible, with the exception of everything that is delicious and liked from the diet. Diet here means proper nutrition. And it does not require many restrictions. The main postulates are:
- lack of bad habits. Alcohol is very high in calories, and cigarettes burden the lungs not only;
- avoid foods that are high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets must disappear from the diet;
- drinking regimen. One must take at least 2 liters of clean water (juice, tea and other beverages not included);
- include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time not provide excessive amounts of calories;
- use special supplements. For example, for those who are losing weight, there is a whole line of Herbalife products that reduce sugar cravings and help remove excess water from the body.
Weight Loss Exercises at Home
There are simple but effective exercises that can be done without attracting the attention of others, even at work or on public transportation. For example, pulling the stomach, pressing the back, and walking up the stairs.
Now for some of the best exercises to do at home:
- Initially, warming up is required, which consists of walking briskly or running in place, bending sideways, forward and down, rotating the body, arms, pelvis, knees and legs.
- You can use squat exercises to straighten your hips and buttocks. I. P. standing at the foot of the floor shoulder-width apart, hands in front of the lock or on the belt. Perform a deep squat to the hips parallel to the floor and back to I. P. with pelvic removal forward. Dose 3 sets 20 times.
- For the same body part, there are "lunges" exercises - from standing on the floor with shoulder-width apart, stepping in with one foot and returning to the IP. do from 15 to 30 times.
- There are exercises for the lazy in the chest - stand or sit, combine the palms at chest level and press up to 30 times - 3 sets.
- Chest muscles can still be controlled while lying on the floor or on a bench with a dumbbell in your hand - release and return to I. P. In each approach (3) do 12 times.
- The abdomen, the upper part, is trained as follows - lying on the floor, hands behind the head, feet pressed hard to the surface. Lift the upper body, tear the blade off the floor and return to the I. P. You need to do this while you have enough strength for 3 approaches.
- Exercise for the lower abdomen - "bike". Lying on the floor, free hands are located next to the body, lift the legs and use to simulate paddling in the air - 3 sets 16-20 times.
- The side is removed like this - lying on the floor with hands clasped behind your head and legs lying next to you. Lift and lower the upper body by lifting the shoulder blades off the floor. In this case, the elbow "looks" to the side, and the view is directed to the ceiling - 3 approaches on each side, 16-20 times.
- With the help of push-up exercises, arms, back, abdomen and legs can be handled perfectly. Proper implementation looks like this - hands on the floor, palms forward and located on the shoulders, pelvis and legs aligned with the body, tense presses. While inhaling, lower in your hand, while exhaling, increase I. P.
At the end of the whole complex, do cooling, stretching and resting the working muscles, which will relieve severe pain in the muscles and contribute to the fastest weight loss. This is evidenced by the many reviews of people who do not forget this part of the study.
You can also use loops, which can burn fat in the waist perfectly, eliminate cellulite and speed up metabolic processes in the body. But for this, you need to rotate it at least 20 minutes twice a day.
Charging the workplace
You can also strengthen the muscles in the office.
A simple set of exercises has been selected for this:
- Head tilted to the right and left - 10 times.
- Round head rotation - 10 times.
- The "lock" exercise for the back - the latch on the back - lasts for 15 seconds.
- Triceps stretch. One arm is bent at the elbow and thrown backwards, and the other is held. Then there is a change of position. Repetition - 3 times for 5 s in each position.
- Turning backwards. You need to sit on the edge of the chair, bend your back and pinch your neck. Hands are guarded at the knees, feet firmly leaning on the floor. In this position, you need to linger for 5-8 s.
- Stretching. The hand, grasped by the finger, is pulled upwards, and the back is straightened.
- Bend with the lock on the back. You need to sit on the edge of the chair, placing your feet on the floor. In the hand, the hand must be grasped and raised as high as possible. At the same time, the body part is lowered down. In this position, you should last up to 10 seconds.
- Side bends - 10 times right and left. One arm is located right along the body, the other rises above the head.
- Push-up from the table - 15 times.
- Rotate to the side. Sitting on a chair, you need to maximize the body, first to the right, then to the left. Hold the chair with one hand, straighten the other.
- Squats - 15 times.
Any fitness movement can be done in the morning upon arrival at the office, or at lunch time to relieve fatigue and stress caused by sitting work.
Exercising daily will help maintain your body shape and strengthen some muscles. A properly selected set of exercises can be used to lose weight on the abdomen, back, and waist. Almost all exercises are done at home without equipment, but if you want, you can use dumbbells, jump straps, hoops and fitness straps.
What to choose: cardio or strength training
Cardio is considered to be the most effective form of exercise when losing weight. In addition, cardio develops endurance, strengthens the heart and blood vessels, and normalizes metabolism. The purpose of strength training is to build muscle mass and create beautiful muscle relief.
Strength training is based on relaxation and alternating muscle tension. Muscle fibers rupture during exercise, so a resting phase is needed after strength training. Such exercises are best done every day to allow the muscles to fully recover. In terms of exercise, strength and cardio can be replaced every day, this will give the body a load for fat burning and at the same time move the muscles.
Cardio exercises include walking, running, cycling, swimming. To begin the fat burning process, you need to exercise for at least 40 minutes. Exercising at an accelerated rate with short rest breaks is also a cardio exercise.
Weight Training Plan
Not everyone is comfortable with counting representatives while exercising. Therefore, you can use the ready-made timer for training, where active work and rest breaks. The most popular formats for circuit and interval training are:
- 20 working hours / 10 breaks (tabata)
- 30 seconds working / 30 seconds rest
- 30 seconds working / 15 seconds break
- 40 seconds to work / 20 seconds to rest
- 45 seconds work / 15 seconds break
- 50 seconds working / 10 seconds break
Be sure to warm up before exercise and cool down after exercise:
- Pre-Exercise Heating Training Selection
- Stretching exercises after exercise
For starters:
- For 20 minutes: 30 seconds working / rest 15 seconds, 2 laps, 2 minute breaks between laps
- 30 minutes: 30 seconds working / 15 seconds rest, 3 laps, 2 minute breaks between laps
Secondary:
- For 20 minutes: 45 seconds working / rest 15 seconds, 2 laps, 1 minute break between laps
- 30 minutes: 45 seconds working / 15 seconds rest, 3 laps, 1 minute break between laps
- 40 minutes: 45 seconds working / 15 seconds rest, 4 laps, 1 minute break between laps
Advanced:
- For 20 minutes: 50 seconds working / 10 seconds break, 2 laps, 1 minute break between laps
- 30 minutes: 50 seconds working / 10 seconds break, 3 laps, 1 minute break between laps
- 40 minutes: 50 seconds working / 10 seconds break, 4 laps, 1 minute break between laps
30-second timer / 15-second break:
40-second timer / 20-second break:
45-hour working / 15-second break:
50-hour timer / 10-second break:
- Complete 10 Minute Static Training Exercises for Beginners and Advanced
- Complete the 10 Minute Posture Exercise: 10 Back Exercises
- Rowing machines: for what, the pros and cons, efficiency
Other types of exercise and exercise at home
In addition to the exercises mentioned above, there are millions of exercise options that you can use to burn fat. Here are some things you can do at home to add to your various exercise routines:
Yoga
When you see people doing yoga, you may think it is very easy, especially since they are a little mobile, unlike other activities. But yoga is also considered one of the most effective weight loss methods. You can also do yoga at home. Exercise includes meditation, breathing control, and using specific body postures that can help you get rid of body fat.
Pilates
And who told you that you can only do Pilates in the gym?
If you have a rug, you can do it at home too. There are exercises in Pilates that can strengthen your core muscles. If you are new to this business, you can always include a DVD with instructions on this technique. You will easily notice that after a few exercises, your body will become stronger. In fact you will probably have prominent muscles, and you yourself will be more flexible.
In addition, you can also improve your body posture.
List of useful products to lose weight fast at home
Nature takes great care of us, as there are many products that not only allow you to get better, but also help burn fat. Their presence is mandatory in the diet, and this is a much more reasonable solution than fasting:
- fruits (pineapple, grapefruit, apple, fig, kiwi, avocado);
- vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as vegetable soups and salads;
- berries (strawberries, raspberries, currants, blueberries, gooseberries);
- nuts (walnuts, pine nuts, almonds, peanuts);
- dried fruits (prunes, dried apricots, raisins, dates);
- mushrooms (they can replace meat, but remember that these are products that are difficult to digest);
- low-fat kefir and cottage cheese;
- lean chicken, turkey and fish (especially seafood);
- cereals (buckwheat, wheat flour, etc. ).
- drink (tea: green, with ginger; water).
Easy exercise to lose weight fast
To lose weight at home, you need a program that includes stress on all parts of the body.
Hands
Arm flexion will help tighten the forearm muscles. This exercise involves biceps and triceps and requires a dumbbell to do it.
You need to stand up straight, bend your knees slightly, tighten your abdomen. Then start slowly bending the elbow and pulling it to the chest. You need to do 2-3 sets 18-25 times.
Push-ups can also help you use your hands in no time. You need to use a lying support, supporting the palms and toes. We bent and released our arms at the elbow joint, the body falling to the floor surface. The recommended number of push-ups is 15-20 times.
Hips
An effective exercise for doing ass and hip work is squat jumping. To do this, you need to stand upright with feet at shoulder level. While squatting, the thighs should be parallel to the floor surface, then you should do a small jump, then return to the starting position
The lungs strengthen not only the inner thighs, but also the calves. Technique: standing upright, feet together, stepping forward as far as possible, bending the knees at right angles. We lingered in this position, then returned to the starting position.
Lunges can also be done to the side. We step to the right, then to the left, while the knees should be at the foot line. The number of repetitions for each leg is 20-25, in 2-3 sets.
You can use deep thighs and mounts with leg abductions. To do this, you need to take a standing position on all fours, tighten your abdominal muscles, and then move your legs to the side. The feet should be parallel to the floor surface. Need to do 2 sets 20-25 times on each leg.
Back
Squats can help tighten your stickers. They can be done with or without weights, legs can be together or separated throughout the implementation. You can alternate between different types of squats. This type of exercise does not require special heating; you can do it at any leisure time. Need to do 2-3 approaches 15-20 times.
Glute Bridge - done from a cartilage position with legs bent at the knees and palms near the hips. We tore the ass off the floor, lifting it as much as possible. To hold this position, we went down. Need to do 2-3 approaches 15-20 times.
Chairs are not technically difficult exercises, but require high endurance. From a standing position, we begin to squat, as if we are sitting on a chair. We keep the back straight, the palms can be joined at the back of the head. At the imaginary seat level, we improve its position. Must be in this position from 20 seconds to 1 minute.
Press
"Plank" - strengthens the core muscles and lower back. It is done from a lying position on the floor, you need to climb with your arms outstretched, transferring weight to the palms and soles of the feet. The back and legs are in a row. You need to hold the bar for 30-60 seconds. Then rest for 30 seconds and do a second run, standing in a position where the arms are bent at the elbows. You should also hold this position for 30-60 seconds. During exercise, we stretch the muscles of the back, buttocks, abdomen and legs as much as possible.
Leg Lifts - done while lying down. We need to lie on the mat, hands along the body, we begin to slowly raise the lower limbs until they reach an angle with the body 90 °. After that, we slowly returned to the starting position. This exercise allows you to do abdominal muscle exercises well.
"Vacuum" - also done while lying down, knees bent, arms close to the body. We inhale as deeply as possible, the stomach should enter so as to form a void. We hold our breath for 10-15 seconds, then we relax.
Conclusion
- Remember that weight loss = regular exercise + proper nutrition. Do not ignore one or the other. Of course, you can only lose weight through diet, but as a result, this will lead to a significant decrease in metabolism.
- Spend the time you spend every day exclusively for home training. Do not delay or move it under any circumstances - the result is impossible without regularity.
- Set realistic goals and do not expect results from the 7kg series a week.
- Remember your motivation and do not let others mislead you. Do not listen to the persuasions of “loving” friends who guarantee that nothing will come of chocolate or cookies.
- Take pictures more often and if you honestly work on yourself, after a few seconds you will be happy to see the change.