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 make the mistake of believing that it is necessary to visit a fitness club or invest a lot of money in modern sports equipment to exercise at home.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 way to speed up metabolic processes and burn fat is to do exercises with your own weight.This method is the most productive and rational.Such exercises for weight loss are not aimed at specifically working a certain muscle group with the help of heavy weights, but at the comprehensive training of the body's muscle tissues.Strength training is aimed at pumping up a certain area of the body, while the rest of the muscles remain without the necessary load.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible by doing bodyweight exercises involving several muscle groups.In this case, metabolism and fat-burning processes will go faster, which, together with proper nutrition, will give a positive result.
To lose weight, you can combine the exercises at your will with intervals or in a circuit.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 hold your breath between rounds.
Exercises for weight loss 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-ups
This effective exercise is included in most training complexes.During execution, the shoulder girdle, chest, triceps muscles, where 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 do this, you should place your palms on the floor at the shoulder line, bring your lower limbs together and place your toes on the floor, straining your body without twisting.After that, 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 a little in the starting position or focus on your knees, not your toes.
Slope pushups
The starting position of the upper part of the body is the same (classic), only the legs should be placed a little higher.For this reason, when you extend your elbows, you should push a little off the ground with your arms and chest, which will increase the load on the muscles of these parts of the body.The back should stay straight and the abs tight.
Spiderman pushups
This exercise maximally loads the main working muscles.The starting position is the same as the classic push-up.Execution: bend your arms and lower your chest, at the same time you need to pull your knee to your elbow;rising - return the lower limb to the previous level.In the next repetition, the leg changes.It is important to tighten your stomach and straighten your back and hips.
Shoulder thrusts
This exercise puts maximum load on the shoulders.To do this, you need to place your feet on a high 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, then push up with the effort of the muscles of the shoulder girdle and return to the starting position.
Don't pull up
This exercise builds endurance and strength because you have to lift your entire body weight.Holding a strong bar with a straight grip, you need to pull your body up as high as possible.For beginners, there is a light version of the exercise with a crossbar at waist level.You should hang from under it with straight arms and slowly pull your body towards the crossbar supported by your heels.To simplify the element, you can put your whole foot on the floor, and to make it difficult, pull yourself up with one hand.
A set of exercises for the lower body
The elements of this exercise set train all the muscles below the waist, helping to tone them and burn subcutaneous fat.
Squat down
The squat is an important exercise for the lower body.Its correct execution consists of lowering the pelvis in a squat, the legs should be in line with the shoulders, the back should be straight, the abs and hips should be tight.When squatting, you need to make sure that your knees do not go beyond the line of your toes.If you imagine that you are sitting on your back in a chair, it is easy to remember and perform the correct technique for performing the exercise.Using the efforts of the gluteal and thigh muscles, you should return to the starting position and lift the pelvis.
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.
Squat with arms raised
In this exercise, you need to squat with your arms raised above your head.The rules and technique are the same as for regular squats.
Pelvic lift
This is an exercise to lose weight behind the thigh and work the abdominal muscles.You need to lie down, bend your knees and rest your legs, and strain your hip muscles, lifting your pelvis.Pause and return smoothly without touching the ground.You can make the execution even more difficult if you lift one leg up and lift the pelvis by leaning on one limb.
Lungs
Lunges, along with squats, form the basis of lower body exercises.If you do them correctly, the maximum effect can be achieved.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 ground.You need to push a little with your heel to stand up.Then you need to change the working lower limb and repeat the lunge.During execution, the back and body should be kept straight, abdominal muscles should be tense.
Walking lungs
This is a more complex version of lunges.It consists of not returning the foot to the ground while standing, pulling the back towards oneself, stepping forward.
Opposite lungs
In this exercise, a step is taken not forward, but backward, and then the body is lowered, as in regular lunges, following all the technical rules of execution.
Examples of cardio exercises
It is impossible to lose weight at home without cardio exercises.They strengthen metabolic processes, forcing the body to spend more energy.
"Jack the Catcher"
This exercise can be used both as a warm-up and as part of the main lesson.It is necessary to stand straight, connect your lower limbs, keep your upper limbs along the body - this is the starting position.You should jump from it and spread your legs wide, and at the same time raise your arms above your head while jumping.In the next jump, you need to return to the starting position.When pushing off to jump, it's important to ensure that 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 stand, then kneel, take a position from your knees as for a classic push-up, then jump your legs towards the body and rise.Doing power burpees is a great cardio workout.To make it more difficult, you can jump back to the starting position.
Climbing higher
This exercise is good for weight loss because it puts a load on the cardiovascular system and the lower body at the same time.The initial height of the stand, bench or chair should be 20 cm.It is necessary to stand facing it, raise it and put one leg on it.Then, tense the muscles of your legs, push off, stand up and pull the other leg up.In this case, take a break and go 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 stand.
"climber"
First, you need to take a position like a push-up.Then, without touching the ground with your toes, you should alternately pull your knees to your chest.The faster the exercise is performed, the greater the load on the heart and muscles of the whole body.
Exercises to pump the abdominal muscles
When losing weight, special attention should be paid to the stomach.Even with total weight loss, the stomach may remain empty or not flat enough.This is the peculiarity of this part of the body, so abdominal exercises are mandatory when losing weight.
Plank
Very effective static body weight training element.You need to take the same position as for a push-up, but with an emphasis on your elbows, tense your body and stretch.Depending on your level of exercise, you should hold this for anywhere from 30 seconds to several minutes.Plank and its variations should be included in the set of exercises for muscle tone.
Side plank
One upper extremity is carried sideways with an alternate emphasis.For beginners, you can stand on the board for half a minute, gradually increasing the time of performing the element.
Weighted leg raises
During this exercise, the abdominal muscles will be so tense that they will feel a burning sensation.While hanging on 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 should remain motionless and not swing.