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 also make the mistake of 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 more productive and rational.Such exercises for weight loss are not aimed specifically at working a certain group of muscles with the help of heavy weights, but at the comprehensive training of the muscle tissues of the body.Strength training focuses on pumping a certain area of the body, while the rest of the muscles remain without the appropriate load.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible by performing bodyweight training movements that involve several muscle groups.In this case, the processes of metabolism and fat burning will go faster, which, in combination with the right food, 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 breathe 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 push
This effective exercise is included in most training complexes.During execution, 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 support the body in weight.
To do 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 the elbows and lower the body, then straighten the elbow joints, raising the body and take the starting position.For beginners, the classic push-up can be simplified: slightly stretch your legs in the starting position or focus not on your toes, but on your knees.
Incline thrust
The initial position of the upper body is the same (classic), only the legs should be placed at a slight height.Because of this, while extending the elbows, you will have to push a little off the floor with your arms and chest, which will increase the load on the muscles of these parts of the body.The back must always remain straight and the abdomen tense.
Spiderman push
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;rising - return the lower limb to its previous level position.On the next repetition, the leg changes.It is important to tighten the stomach and straighten the back and hips.
Shoulder thrusts
This training movement puts the 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 exact starting position must resemble the "/\" character.While standing on it, 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.
retreat
This exercise develops endurance and strength because you have to lift your entire body weight.Grabbing a strong bar with a straight grip, you need to pull your body as high as possible.For beginners, there is an easy version of the exercise with a bar at waist level.You need to hang under it with your arms straight and, supported by your heels, slowly pull your body towards the crossbar.To simplify the element, you can rest the whole leg on the floor, and to complicate it, pull it 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 toned and burn subcutaneous fat.
Squats
The squat is an important training movement for the lower torso.Its correct execution consists of lowering the pelvis in a squat, while the legs should be in line with the shoulders, the back should be straight, the abdomen and buttocks should be tense.You need to make sure that your knees do not go beyond the line of your toes when you sit down.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 initial position, using the efforts of the gluteal and thigh muscles.
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 have to sit with your arms extended above your head.The rules and techniques are the same as for regular meetings.
Lifting the pelvis
This is an exercise for losing weight on the back of the thigh and training the abdomen.It is necessary to lie down, bend the knees and, resting the legs and straining the muscles of the buttocks, raise the pelvis.Stop and turn smoothly without touching the floor.You can further complicate the execution if you extend one leg up and raise the pelvis, leaning on one limb.
Lunges
Lunges, along with squats, form the foundation of lower body exercises.The maximum effect can be achieved if you perform them correctly.To do this, you need to take a step forward and bend your 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 with your heel.Then you need to change the lower working limb and repeat the lunge.During the execution, your back and body should be kept straight, and your abdomen should be tense.
Standing lunges
This is a more complicated version of the lunge.It consists in not returning the leg to a standing position, but pulling the back towards it, moving forward.
Reverse lunges
In this exercise, the step is not forward, but backward, and then the body is lowered, as in ordinary lunges, in accordance with 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 straight, put the lower limbs together, keep the upper limbs along the 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 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 to jump, the load lands 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 the knees, as for a classic push-up, then jump the legs towards the body and stand up.Doing vigorous burpees is a great cardio workout.To make it more difficult, you can return to the starting position by jumping.
Climbing to higher ground
This exercise for weight loss is good because it simultaneously loads the cardio system and the lower body.The initial height of the stand, bench or bed should be 20 cm.You need to stand in front of him, lift and place one leg on him.Then, tensing the muscles of the legs, push, stand up and pull the other leg.In this position, stop and descend.Change the 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 get into a push-up position.Then you need to pull your knees alternately 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 lifting exercises
When losing weight, your stomach should be given special attention.Even with overall weight loss, the stomach may remain weak or not flat enough.This is the specialty of this part of the body, so abdominal exercises when losing weight are mandatory.
plank
A very effective element of static bodyweight training.It is necessary to take a position as for push-ups, but with emphasis on the elbows, tensing and stretching your body.You should stay like this for anywhere from 30 seconds to several minutes, depending on your level of exercise.The plank and its variations should be included in the set of exercises for muscle tone.
Sideboard
It is performed laterally, with alternating emphasis on one upper limb.For beginners, to start, you can stay in the plank for half a minute, gradually increasing the time of performing the element.
Weighted leg raises
During this training movement, the abdominal muscles will be as tense as possible, so a burning sensation will be felt in them.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 hummock in an elevated position, which must remain motionless and not sway.