Most weight loss people know that effective results can only be achieved by combining exercise and proper nutrition - and they are right about this.But many of them also mistakenly believe that to have a quality workout, you need to go to a fitness club or invest a lot of money in modern gym equipment to work out at home.In fact, the only investment required to lose weight at home is time.
Principles of losing weight at home
Experts say that the most effective method to accelerate metabolism and burn fat is to perform exercises with your own weight.This method is the most effective and reasonable.Such weight loss exercises are not aimed at specifically training a certain muscle group with the help of heavy weights, but are aimed at comprehensive training of the body's muscle tissues.Strength training focuses on pumping a specific area of the body, while the remaining muscles do not have the appropriate load.Therefore, strength training alone is not effective for weight loss.
You can lose weight at home by performing bodyweight exercises that involve several muscle groups.In this case, metabolism and fat burning will occur faster, which, combined with proper nutrition, will ensure positive results.
You can perform weight loss exercises in cycles or cycles, combining them as you like.Circuit training can consist of 6-8 repetitions of a combination of 4 exercises in each direction, performed without rest.You can barely hold your breath between laps.
Exercises to lose weight in the upper body
Each exercise in this group focuses on training the trunk and upper limbs.But when they are performed, the muscles of other parts of the body also work, which has a beneficial effect on weight loss at home.
Classic push-ups
This effective exercise is included in most training complexes.During the exercise, the muscles of the shoulder girdle, chest, triceps are involved in the main load, as well as the muscles of the legs and trunk, which hold the weight of the body.
To perform this movement, you need to put your palms on the floor at the shoulder line, close your lower limbs and put your toes on the floor, tense your body, avoid bending.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raise your body and maintain the original position.For beginners, the classic push-up can be simplified: slightly spread the legs in the starting position or focus not on the toes, but on the knees.
Incline push-ups
The starting position of the upper body is the same (classic), only the legs should be raised slightly.Because of this, while stretching your elbows, you will need to slightly push off the floor with your hands and chest, which will increase the load on the muscles of these parts of the body.The back should always be straight and the abdominal muscles tense.
Spiderman push-ups
This exercise maximally loads the main working muscles.The starting position is the same as the classic push-up position.Execution: bend your arms and lower your chest, while pulling your knees towards your elbows;raise - return the lower limb to its previous level position.During the next repetition, change legs.It is important to tense the abdominal muscles and stabilize the back and hips.
Shoulder push-ups
This exercise movement places the maximum load on the shoulders.To do this, you need to put your feet on a high platform and place your hands as close to your feet as possible.The exact starting position must be the same as the "/\" character.When standing in it, you need to lower your head, then use the strength of your shoulder girdle muscles to 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 the bar firmly by holding it directly, 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 straight arms and, supported by your heels, slowly pull your body towards the crossbar.To simplify the element, you can put 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 components of this set of exercises train all the muscles below the waist, help them tone and burn subcutaneous fat.
squat
Squat is an important exercise for the lower body.Its correct implementation consists in lowering the pelvis in a squatting position, while the feet should be in line with the shoulders, the back should be straight, the abdominal muscles and buttocks should be tense.You need to make sure that your knees do not go beyond the line of your toes when squatting.The correct technique of performing the exercise will be easy to remember and perform if you imagine yourself sitting on the back chair.You need to lift your pelvis and return to its original position with the strength of your buttocks and thigh muscles.
Squat with your hands behind your head
In the squat version, when the upper limbs are placed behind the head, the possibility of small impulses is eliminated and the load will increase slightly.Otherwise, the execution is similar to the classic squat.
Squat with arms raised
In this exercise, you need to squat with your arms stretched above your head.The rules and technique are the same as regular squats.
Raise the pelvis
This is an exercise to reduce fat in the back of the thighs and exercise abdominal muscles.It is necessary to lie down, bend your knees, relax your feet and tense your buttocks, raising your pelvis.Pause and gently lower without touching the floor.You can complicate the exercise if you stretch one leg up and raise the pelvis, leaning on a limb.
Lung
Lunges, along with squats, form the foundation of lower body exercises.Maximum effect can be achieved if you perform them correctly.To do this, you need to take a step forward and bend your walking leg at the knee at a right angle so that your thigh is parallel to the floor.To stand up, you should push your heels out a little.Then you need to change the active lower limb and repeat the lunge.During the exercise, your back and body must be kept straight, and your abdominal muscles must be tense.
Walk haphazardly
This is a more complex version of lunges.It consists in not bringing the leg to a standing position, but pulling the back leg towards it, stepping forward.
Pulmonary inversion
In this exercise, the step is not made forward, but backward, after which the body is lowered, as in ordinary lunges, observing all the technical rules of execution.
Examples of cardiovascular exercises
Losing weight at home is impossible without cardiovascular training.They enhance metabolism, forcing the body to spend more energy.
"Jumping Jack"
This exercise can be used as a warm-up and as part of the main lesson.You need to stand straight, bring your lower limbs together, keep your upper limbs along the body - this is the starting position.You need to jump out of that position and spread your legs wide, while raising your arms above your head to jump.On the next jump, you need to return to the starting position.It is important to ensure that when pushing off to jump, the load falls on the balls of your feet.
"Burpee"
If burpees are included in the workout set, then you're guaranteed a good amount of cardio.You should start from a standing position, then kneel down, get into a position from your knees like a classic push-up, then jump your legs towards your body and rise.Doing vigorous burpees is a great cardiovascular exercise.To increase difficulty, you can return to the original position by jumping.
Climb to higher ground
This exercise for weight loss is very good because it simultaneously puts a load on the cardiovascular system and the lower part of the body.The initial height of the stand, bench or pedestal should be 20 cm.You need to stand facing it, lift and place one foot on it.Then, tense your leg muscles, push off, stand up and pull the other leg up.In this position, pause and come down.Change walking legs and repeat the exercise.When the body gets used to such a load, the height of the stand needs to be increased.
"The Mountain Climber"
First you need to get into a position like a push-up.Then you need to alternately pull your knees towards your chest without touching your toes to the floor.The faster the exercise is performed, the greater the load on the heart and muscles of the whole body.
Exercises to pump the abdominal muscles
When losing weight, your abdomen needs special attention.Even with general weight loss, the stomach may still be flabby or not flat enough.This is a characteristic of this part of the body, so abdominal exercises when losing weight are mandatory.
board
A very effective element of static body weight training.It is necessary to perform a position like a push-up but with emphasis on the elbows, stretching and stretching the body.You need to stand like this for 30 seconds to a few minutes, depending on your level of practice.Plank and its variations must be included in the set of exercises to increase muscle tone.
Side board
It is performed sideways, with alternating emphasis on one upper limb.For beginners, you can stand on the board for half a minute, gradually increasing the time spent performing the movement.
Weighted leg lifts
During this exercise, the abdominal muscles will be as tight as possible, so there will be a burning feeling there.While hanging from the bar, you need to lift your legs up to chest level.In this case, the lower limb (bent or straight) forms a right angle with the hump in a raised position, must be motionless and not swing.