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 are also mistaken in believing that for quality training it is necessary to visit a fitness club or invest a lot of money in modern sports equipment for training at home.In fact, the only investment needed to lose weight at home is time.
Basics for losing weight at home
Experts say that the most effective method to accelerate metabolic processes and burn fat is to perform exercises with your own weight.This method is the most productive and rational.Such exercises for weight loss are not aimed at specific training of a certain muscle group with the help of heavy weights, but at the comprehensive training of the muscle tissues of the body.Strength exercise focuses on pumping a specific area of the body, while the rest of the muscles are left without adequate load.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible by performing bodyweight training movements that involve different muscle groups.In this case, the processes of metabolism and fat burning will proceed faster, which, in combination with proper nutrition, will certainly give a positive result.
You can perform slimming 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 rides.
Exercises to lose weight in the upper body
Each exercise in this group focuses on the work of the torso and upper limbs.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, to which the main load is directed, as well as the muscles of the legs and torso, which support the weight of the body, are involved.
To perform this operation, you need to place your palms on the floor at shoulder level, bring your lower limbs together 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 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.
Inclined push-ups
The starting position of the upper body is the same (classic), only the legs should be positioned slightly elevated.For this reason, as you extend your elbows, you will have to slightly push your arms and chest off the ground, which will increase the load on the muscles of these parts of the body.Your back should remain constantly straight and your abdominals tense.
Spiderman push-ups
This exercise loads the main working muscles to the maximum.The starting position is the same as the classic push-up.Execution: bending your arms and lowering your chest, you must simultaneously bring your knee to your elbow;rising: brings the lower limb back to the previous level position.In the next repetition the leg changes.It is important to tense your stomach and fix your back and hips.
Shoulder push-ups
This training movement puts the maximum load on the shoulders.To perform it, you need to place your feet on an elevated platform and your hands as close to your feet as possible.The correct starting position should look like the "/\" character.While standing, 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 builds endurance and strength because you have to lift your full body weight.Gripping a strong bar with a direct grip, you need to pull the body as high as possible.For beginners there is a light version of the exercise with a crossbar at waist level.You need to hang under with straight arms and, supported by your heels, slowly pull your body towards the crossbar.To simplify the element, you can place your entire foot on the floor, and to complicate it, pull yourself up with one hand.
A series of exercises for the lower body
The elements of this series of exercises train all the muscles below the waist, help keep them toned and burn subcutaneous fat.
Squats
The squat is an important training movement for the lower torso.Its correct execution consists in lowering the pelvis into a squatting position, with the feet in line with the shoulders, the back straight, the abdominals and buttocks tense.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 yourself sitting in a chair behind you.It is necessary to raise the pelvis, returning 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 limbs are positioned behind the head, the possibility of a small impulse is eliminated and the load increases slightly.For the rest the execution is similar to the classic squat.
Squat with arms raised
In this exercise you have to squat 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 train the abs.You need to lie down, bend your knees and, resting your feet and tensing your buttock muscles, raise your pelvis.Pause and gently return down without touching the floor.You can further complicate the execution if you stretch one leg and raise your pelvis, leaning on a limb.
Lunge
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 your walking leg at the knee at a right angle so that the thigh is parallel to the floor.To stand up you should push slightly with your heel.Then it is necessary to change the working lower limb and repeat the lunge.While performing, your back and body should be kept straight and your abdominals should be tense.
You sink while walking
This is a more complicated version of lunges.It consists of not bringing the leg back to a standing position, but pulling the back leg towards it, taking a step forward.
Reverse lunges
In this exercise the step is not taken forward, but backwards, then the body is lowered, as in ordinary lunges, respecting all the technical rules of execution.
Examples of cardio exercises
Losing weight at home is impossible without cardio training.They improve metabolic processes, forcing the body to expend 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 straight, 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, simultaneously raising your arms above your head in a jump.In the next jump you have to return to the starting position.It is important to ensure that when you push to jump, the load falls on the balls of your feet.
"Burpees"
If burpees are included in the set of exercises, you will be guaranteed a good cardio load.You should start from a standing position, then you need to kneel down, take a position from the knees, as for a classic push-up, then jump your legs towards the body and stand 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 higher ground
This weight loss exercise is useful because it loads the cardiovascular system and the lower body at the same time.The initial height of the support, bench or platform should be 20 cm.You need to stand in front of it, lift it up and place one foot on it.Then, tensing the leg muscles, push, stand up and pull up the other leg.In this position, take a break and come down.Change the walking leg and repeat the exercise.As the body gets used to such a load, it is necessary to increase the height of the support.
"Climber"
First you need to take a position like for push-ups.Then you need to alternately bring your knees closer 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.
Exercises to pump your abs
When losing weight, you need to pay special attention to your stomach.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 when losing weight are mandatory.
Plank
A very effective free body static training element.It is necessary to take a position as for push-ups, but with emphasis on the elbows, tensing and lengthening the body.You need to stay like this for 30 seconds to several minutes, depending on your level of training.The plank and its variations must be included in the set of muscle toning exercises.
Side plank
It is performed laterally, with alternating emphasis on one upper limb.For beginners, for starters, you can stand on the board for half a minute, gradually increasing the time of performing the element.
Weighted leg lifts
During this training movement, your abdominal muscles will be as tense as possible, so much so that you will feel a burning sensation.While hanging from the bar, you need to raise your legs to your chest.In this case the lower limbs (bent or straight) form a right angle with the mound in the raised position, which must remain immobile and not oscillate.