Most dieters know that effective results can only be achieved by combining exercise and proper nutrition - and they are right.But many people also make the mistake of thinking that for quality training you need to visit a fitness club or invest a lot of money in modern training equipment for home training.In fact, the only investment for losing weight at home is time.
The basics of losing weight at home
According to experts, the most effective way to speed up metabolism and burn fat is to perform exercises with your own body weight.This method is the most productive and rational.Such weight loss exercises are not aimed at the special development of a certain muscle group with the help of heavy weights, but at the comprehensive training of the body's muscle tissues.Strength training focuses on pumping a certain area of the body, while other muscles are left without adequate load.Therefore, strength training alone is not effective in weight loss.
Losing weight at home is possible by performing body weight training movements involving several muscle groups.In this case, the processes of metabolism and fat burning take place faster, which, combined with proper nutrition, guarantees a positive result.
You can perform weight loss exercises in intervals or circuits, combining them at your discretion.Circuit training can consist of 6-8 repetitions, a combination of 4 exercises in each direction, performed without rest.You can only catch your breath between rounds.
Exercises for upper body weight loss
All exercises in this group focus on working the trunk and upper limbs.But when they are performed, the muscles of other body parts also work, which has a beneficial effect on the process of losing weight at home.
Classic recliner
This effective exercise is included in most training complexes.During the execution, the muscles of the shoulder girdle, chest, and triceps are affected, on which the main load is directed, as well as the muscles of the legs and trunk, which hold the weight of the body.
To perform this, you need to place your palms on the floor at the shoulder line, bring your lower limbs together and rest 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: spread your legs slightly in the starting position, or focus on your knees instead of your toes.
Inclined recliner
The starting position of the upper body is the same (classic), only the legs should be slightly elevated.Because of this, while extending the elbows, you need to push off the floor slightly with your arms and chest, which increases the load on the muscles of these parts of the body.The back must remain straight and the abdominal muscles tense at all times.
Spiderman Push Up
This exercise maximally loads the main working muscles.The starting position is the same as for the classic push-up.Execution: bending the arms and lowering the chest, the knees must be pulled to the elbows at the same time;ascending - returning the lower limb to the previous level.In the next repetition, the foot changes.It is important to tighten your stomach and fix your back and hips.
Shoulder supports
This exercise puts the maximum load on the shoulders.To perform this, place your feet on a raised platform and place your hands as close to your feet as possible.The correct starting position should resemble the character "/\".While standing in it, you need to lower your head, then push it up with the effort of the muscles of the shoulder girdle and return to the starting position.
Pulling up
This exercise develops endurance and strength because the entire body weight must be lifted.Grasping a strong bar with a direct grip, you must pull your body as high as possible.For beginners, there is an easy version of the exercise with a cross bar at waist height.You have to hang under it with a straight arm and, supported by your heels, slowly pull your body towards the crossbar.To simplify the element, you can rest your whole leg on the floor, and to complicate it, pull yourself up with one hand.
Exercise set for the lower body
The elements of this series of exercises train all the muscles below the waist, help maintain their tone and burn subcutaneous fat.
Squat
Squats are an important exercise for the lower body.Its correct execution consists of lowering the pelvis while squatting, while the legs are in line with the shoulders, the back is straight, the abdomen and buttocks are tensed.You should make sure that your knees do not go past the line of your toes when squatting.The correct technique for performing the exercise is easy to remember and perform if you imagine that you are sitting on a chair behind your back.You need to raise the pelvis, returning to the starting position, with the efforts of the gluteal and thigh muscles.
Squat 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.
Squat with arms raised
In this exercise, you have to squat with your arms extended high above your head.The rules and technique are the same as for normal squats.
Pelvic lift
This is an exercise for losing weight on the back of the thighs and training the abdominal muscles.You need to lie down, bend your knees and, resting your legs and tensing the muscles of the buttocks, raise the pelvis.Pause and return smoothly without touching the floor.You can further complicate the execution by extending one leg upwards and lifting your pelvis, leaning on one limb.
Lunges
Lunges, along with squats, form the basis of lower body training.The maximum effect is achieved if you perform them correctly.To do this, you need to take a step forward and bend the walking leg at the knee at a right angle so that the thigh is parallel to the floor.To stand up, you need to push down a little with your heel.Then you need to change the working lower limb and repeat the lunge.During the execution, the back and body should be kept straight and the abdominal muscles tight.
Walking bursts
This is a more complicated version of breakouts.This consists of not returning the leg to a standing position, but pulling the back towards you, stepping forward.
Reverse lunges
In this exercise, the step is not taken forward, but backwards, and then the body is lowered, as in the usual lunges, in accordance with all the technical rules of execution.
Examples of cardio exercises
Losing weight at home is impossible without cardio training.It increases metabolic processes and forces 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 have to stand straight, put your lower limbs together, keep your upper limbs along your body - this is the starting position.You have to jump out of it and spread your legs wide, while in a jump you have to raise your arms above your head.In the next jump, you must return to the starting position.It is important to make sure that the load falls on the balls of your feet when pushing off to jump.
"Burpees"
If the burpee is also included in the list of exercises, then a good cardio load is guaranteed.You have to start from a standing position, then kneel down, assume the position from the knees, as in the classic push-up, then jump your legs towards the body and rise.Doing burpees vigorously is an excellent cardio workout.To make it more difficult, we can jump back to the starting position.
Climbing higher
This exercise for weight loss is good because it loads the cardio system and the lower body at the same time.The initial height of the stand, bench or platform should be 20 cm.You need to face it, lift it up and put one foot on top of it.Then, stretching the muscles of the leg, push it, rise up and pull up the other leg.In this position, stop and go down.Change the walking leg and repeat the exercise.As the body gets used to such a load, the height of the rack should be increased.
"climbing"
First, you need to assume a position similar to push-ups.Then you should alternately pull your knees to your chest without touching the floor with your toes.The faster the exercise is performed, the more intensively the heart and muscles of the whole body are loaded.
Exercises to pump up the abdominal muscles
When losing weight, special attention should be paid to the stomach.Even with general weight loss, the stomach may be flabby or not flat enough.This is a peculiarity of the body part, so abdominal exercises are mandatory when losing weight.
Board
A very effective static bodyweight training element.You have to take a position like the push-ups, but with the emphasis on the elbows, straining and stretching the body.Depending on your fitness level, you should stand like this for 30 seconds to several minutes.The plank and its variations should be included in the muscle tone exercise series.
Side board
It occurs laterally, with alternating emphasis on one upper limb.Beginners can initially stand in the plank for half a minute, gradually increasing the performance time of the element.
Weighted leg raises
In this training movement, the abdominal muscles will be as tense as possible, so they will feel a burning sensation.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 hummock in the raised position, which must remain motionless and not swing.