Most people losing weight know that effective results can only be achieved by combining exercise and proper nutrition - and they are right.But many of them are also mistaken in believing that for a quality workout 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 method for accelerating metabolic processes and burning fat is to perform exercises with your own weight.This method is the most productive and rational.Such weight loss exercises are aimed not at specifically working out a certain muscle group with the help of heavy weights, but at 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 remain without proper load.Therefore, strength training alone is ineffective for weight loss.
Losing weight at home is possible by performing bodyweight training movements that use multiple muscle groups.In this case, the processes of metabolism and fat burning will take place faster, which, together with proper nutrition, will guarantee 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 to 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 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 pumps
This effective exercise is included in most training complexes.When performing, 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 torso, which hold the body in weight.
To do this, you need to place your palms on the floor at the level of the shoulder line, 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 initial position.For beginners, classic push-ups can be simplified: spread your legs slightly 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 on a slight elevation.For this reason, while extending your elbows, you will need to slightly push your arms and chest off the floor, which will increase the load on the muscles of these parts of the body.The back must always remain straight and the abs tense.
Spiderman Pumps
This exercise uses the main working muscles as much as possible.The starting position is the same as for a classic push-up.Execution: bending your arms and lowering your chest, you must simultaneously pull your knee up to your elbow;rising - returns the lower limb to its previous level position.On the next repetition, the leg changes.It's important to tighten your stomach and repair your back and hips.
Shoulder push-ups
This training movement places 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.The correct starting position should resemble the "/\" character.While standing, you need to lower your head, then, with the effort of the muscles of the shoulder girdle, push up and return to the starting position.
Traction
This exercise builds endurance and strength because you have to lift your entire body weight.When gripping a solid bar with a direct grip, you should pull your 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 it 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 ground, and to complicate things, stand up with one hand.
A series of exercises for the lower body
The elements of this set of exercises train all the muscles below the waist, help them stay toned and burn subcutaneous fat.
Squats
The squat is an important training movement for the lower torso.Its correct execution involves lowering the pelvis into a squat, while the feet should be in line with the shoulders, the back should be straight, the abs and buttocks should be tense.You need to make sure that your knees do not go beyond the line of your toes when you are squatting.The correct technique for performing the exercise is easy to remember and perform if you imagine that you are sitting in a chair behind you.You must lift the pelvis by returning to the starting position, using the efforts of the gluteal muscles and thighs.
Squats with hands behind the head
In the squat version, when the upper limbs are placed behind the head, the possibility of a small impulse is eliminated and the load increases slightly.Otherwise, the execution is similar to classic squats.
Squats with raised arms
In this exercise, you need to squat with your arms extended high above your head.The rules and technique are the same as for classic squats.
Pelvic lift
This is an exercise to lose weight in the back of the thigh and work the abs.You need to lie down, bend your knees and, putting your feet down and tensing your buttocks muscles, raise your pelvis.Take a break and go back down gently without touching the ground.You can further complicate the execution if you extend one leg and raise your pelvis, leaning on one limb.
Slots
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 your thigh is parallel to the ground.To get up, you have to push a little with your heel.Next, you need to change the active lower limb and repeat the lunge.While performing, your back and body should remain straight and your abs should be tense.
Walking lunges
This is a more complicated version of lunges.It consists of not putting the leg back in a standing position, but of pulling the one on the back towards it, moving forward.
Reverse lunges
In this exercise, the step is taken not forward, but backward, then the body is lowered, as in ordinary lunges, observing all 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 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, bring your lower limbs together, keep your upper limbs along your body - this is the starting position.You need to jump from it and spread your legs wide, while simultaneously raising your arms above your head during a jump.During the next jump, you must return to the starting position.It is important to ensure that when you push off to jump, the load falls on your tiptoes.
“Burpee”
If burpees are included in the set of exercises, then you are guaranteed a good cardio load.You should start in a standing position, then kneel down, take a kneeling position, like a classic push-up, then jump your legs towards the body and stand up again.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 exercise for weight loss is good because it simultaneously engages the cardio system and lower body.The initial height of the stand, bench or platform must be 20 cm.You must stand in front of it, lift it up and place one foot on it.Then, tensing your leg muscles, push, stand up and bring the other leg up.In this position, pause and lower yourself.Switch the walking leg and repeat the exercise.As the body gets used to such a load, the height of the support should be increased.
"Climber"
You must first take a position like for push-ups.Then you need to alternately pull your knees towards 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 up your abs
When losing weight, your stomach needs special attention.Even with overall weight loss, the stomach may remain flabby or not flat enough.This is the particularity of this part of the body, so abdominal exercises to lose weight are mandatory.
Plank
A highly effective bodyweight static training element.You must take the position as for push-ups, but with emphasis on the elbows, tensing and stretching the body.You should stay like this for 30 seconds to several minutes, depending on your training level.The plank and its variations should be included in the set of muscle tone exercises.
Side plank
It is performed laterally, with emphasis alternately on one upper limb.For beginners, to begin with, you can stand on the plank for half a minute, gradually increasing the duration of performing the element.
Weighted leg raises
During this training movement, the abdominal muscles will be as tense as possible, so that a burning sensation will be felt there.While hanging on the bar, you should raise your legs up 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 motionless and not wobble.