Most people who lose 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 wrong, 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.
Basics of losing weight at home
Experts say that the most effective method to speed up 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 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 training focuses on pumping up a certain area of the body, while the rest of the muscles remain without an appropriate load.Therefore, strength training alone is ineffective for weight loss.
Losing weight at home is possible by performing training movements with your own weight that involve several muscle groups.In this case, the processes of metabolism and fat burning will proceed faster, which, in combination with proper nutrition, is guaranteed to give a positive result.
You can perform exercises for weight loss in 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 laps.
Upper body weight loss exercises
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 push-ups
This effective exercise is included in most training complexes.During the performance, 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 shoulder line, gather your lower limbs and rest your toes on the floor, tense your body, avoiding bending.Then 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: slightly spread your legs in the starting position or focus not on the toes, but on the knees.
Incline push-ups
The starting position of the upper part of the body is the same (classical), only the legs should be placed on a slight lift.Because of this, while extending your elbows, you will need to slightly push away from the floor with your arms and chest, which will increase the load on the muscles of these parts of the body.The back must remain straight and the abdomen tense.
Spiderman push-ups
This exercise maximally loads the main working muscles.The starting position is the same as for a classic push-up.Execution: bending the arms and lowering the chest, you must simultaneously pull the knee to the elbow;elevation - return the lower limb to its previous level.On the next repetition, the leg is changed.It is important to tighten your stomach and fix your back and hips.
Shoulder push-ups
This training movement puts maximum stress 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 look like the "/\" character.While standing in it, you need to lower your head and then, with the effort of the muscles of the shoulder girdle, push yourself up and return to the starting position.
Recruitment
This exercise develops endurance and strength because you have to lift your entire body weight.Grabbing a strong barbell 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 outstretched arms and, supported by the 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.
A set of exercises for the lower body
The elements of this set of exercises train all the muscles below the waist, help keep them in tone and burn subcutaneous fat.
Squats
The squat is an important lower body training movement.Its correct execution consists in lowering the pelvis into a squat, the feet should be in line with the shoulders, the back is straight, the abdomen and buttocks are tense.You need to make sure that when you squat, your knees do not go beyond the line of your toes.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 need to lift the pelvis, returning to the starting position, using the efforts of the gluteal and thigh muscles.
Squats with hands behind 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 is slightly increased.Otherwise, the performance is similar to classic squats.
Squats with arms raised
In this exercise, you should squat with your arms extended high above your head.The rules and technique are the same as for regular squats.
Pelvic lift
This is an exercise for slimming the back of the thigh and training the abdomen.It is necessary to lie down, bend your knees and, resting your legs and straining the muscles of the buttocks, raise the pelvis.Pause and smoothly come back down without touching the floor.You can further complicate the performance if you stretch one leg up and raise your pelvis, leaning on one limb.
Assaults
Lunges, along with squats, form the basis of lower body training.Maximum effect can be obtained 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 need to push off a little with your heel.Then you need to change the working lower limb and repeat the stroke.During the performance, your back and body should be straight, and your abdomen should be tense.
Seizures while walking
This is a more sophisticated version of attacks.It consists in not bringing the leg back to a standing position, but pulling the back towards it by stepping forward.
Back attacks
In this exercise, the step is made not forward, but backward, after which the body is lowered, as in ordinary strokes, observing 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 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, bring your lower limbs together, keep your upper limbs next to your body - this is the starting position.You need to jump from it and spread your legs wide, while raising your arms above your head in a jump.On the next jump, you must return to the starting position.It's important to make sure that when you push off for a jump, the load falls on the balls of your feet.
"Burpees"
If burpees are included in the set of exercises, then you are guaranteed a good cardio load.You need to start from a standing position, then you need to kneel, take a position from your knees, as for a classic push-up, then jump your legs to the body and rise.Vigorously doing burpees is an excellent cardio workout.To make it more difficult, you can return to the starting position with a jump.
Climbing to a higher place
This exercise for weight loss is good because it puts a strain on the cardiovascular system and the lower body at the same time.The initial height of the stand, bench or podium should be 20 cm. You should stand facing it, lift and place one leg on it.Then, tensing your leg muscles, push off, lift and pull the other leg.In this position, pause and go down.Change the walking leg and repeat the exercise.As the body gets used to such a load, the height of the stand should be increased.
"climber"
First you need to take a position like for push-ups.Then you should successively pull your knees 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.
Abdominal pumping exercises
When losing weight, your stomach should be given special attention.Even with total weight loss, the stomach may remain flabby or not flat enough.This is the feature of this part of the body, so abdominal exercises for weight loss are a must.
Board
A very effective static training element with its own weight.It is necessary to take a position as for push-ups, but with an emphasis on the elbows, straining and stretching the body.You should stay like this for anywhere from 30 seconds to several minutes, depending on your level of fitness.The plank and its variations should be included in the complex of exercises for muscle tone.
Sideboard
It is performed sideways, with alternating emphasis on one upper limb.For beginners, to begin with, you can stand in the plank for half a minute, gradually increasing the time for performing the element.
Weighted leg raises
During this training movement, the abdominal muscles will be maximally tense, so that they feel a burning sensation.While hanging on the bar, you should raise your legs to your chest.In this case, the lower limbs (bent or straight) form a right angle with the hill in a raised position, which must remain motionless and not swing.