If you want to build muscle fast, there are special types of exercises designed for this purpose. They also help burn fat and lose weight, but the main goal is to build more developed and lean muscles. This will make you more attractive and increase your calorie expenditure at rest.
# 1 Skater
During exercise, your body moves back and forth, side to side. Skaters can strengthen the thigh muscles. Take 40 seconds to squat and then climb the stairs, 40 seconds for "skaters".
# 2 Squats
This exercise is one of the best because you pinch to make it harder or simpler. Stand with your feet shoulder-width apart. Your arms should be above your body, in front of you, or behind your head. Move back and forth with your strawberries and hips. The back should be straight with the lower back arch.
# 3 Lungs
If you want beautiful hips, then you need to dare. Take a step forward from a standing position. Bend your knees at a 90-degree angle and keep your shoulders and ankles above your hips. En. Return to starting position and repeat the same with the other leg. Depending on the level of training, the number of approaches is between 3 and 10.
Lose Weight At Home
There is a good alternative to private gyms - weight loss exercises at home. Simple and effective weight loss exercises chosen at home will suffice.
- You should start with a good attitude, a clear goal and a well-organized discipline.
- Classes should be held at least 3-4 times a week for good and fast results.
- He believes that the optimal time for lessons is between 11 and 13 o'clock before lunch and between 17 and 19 o'clock in the evening.
- Exercise on a full stomach will be heavy and ineffective, so it is best to exercise 2 hours after a meal.
- Regularity greatly affects the effectiveness of some exercises - the more regular the exercises, the better and faster the result will look.
- "Through power" classes will not help you lose weight and get your body in order, you just need a positive attitude.
Sports nutrition and dietary supplements
It is a common mistake to think that sports nutrition is only for bodybuilders and those who want to gain a muscle mass. In fact, some medications can provide invaluable support in the process of losing weight at home. In addition, most dietary supplements designed for weight loss work only in connection with exercise and significantly increase and accelerate the results.
Often, home workouts are started by people who do not have significant athletic training and who have not been involved in fitness regularly before. And here the pre-workout complexes are irreplaceable - by the way, in most cases there are fat-burning components. They convert fats into energy needed for effective training.
El-carnitine-based products are also a group of drugs that will be useful for anyone planning to lose weight at home. Carnitine is an amino acid involved in energy metabolism and fat burning.
Effective exercises to lose weight at home
The first stage of psychological training is over, now it is necessary to think about the sports equipment needed for sports.
What you may need for training:
- Dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
- sports mattress (available at any sports store),
- clothes for classes whose main criterion is comfort and naturalness,
- gymnastic hoop (remember that the hoop weighs between 1 and 2 kg, if it is lighter - the result can not be expected, if it is heavier - there will be bruises on the sides)
Yes, now you can move on to the main thing - the lessons themselves.
How to do morning exercises at home
A positive effect is achieved only with regular exercise. The selected complex is implemented 4 to 7 times a week. With less repetition, the result may not be visible for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue and tiredness. The load is gradually increasing.
Tips for charging:
- You need to create a positive attitude before you start training in the morning.
- It is recommended to ventilate the room and wear light, comfortable clothes.
- You can drink a glass of water, but a full breakfast is consumed only after exercise.
- Start with 10 minutes for weight loss. filling, gradually increasing the time to 15 and 20 minutes.
- Pay attention to all the muscles, not just the abs or abdomen.
- Exercises should be changed in turn. After a while, the same action performed continuously will not be useful.
- Start warming up to reduce the risk of injury.
- The recommended filling time for burning fat is 20-30 minutes.
Home fitness devices can be used to increase the effect of exercise:
- hula hoop hoop hoop;
Jumping rope is an independent cardio workout suitable for burning fat and increasing body tone.
How to choose the right exercises
Let's just say that there are many such exercises. Almost all of them are integrated into complexes. There are only a few easy exercises in one complex, while others include more difficult and larger exercises.
That is: you need to decide before you start training to lose weight - which exercises are more suitable for this? It is not necessary to perform all the exercises included in this or that complex. In other words, weight loss education is a somewhat creative process whose main goal is a slim figure and health. By the way: you should train 3-4 times a week. That's enough.
Another important rule. Exercise is exercise, but at the same time, if you do not eat properly and lead a healthy lifestyle, it will not work
You don't need gymnastic equipment for circuit training at home, you just need to choose 3-4 suitable exercises and perform them at certain intervals and during short breaks:
- Squats are a complicated choice, you need to get up after the movement. The number of repetitions is 20.
- Floor or wall shocks. To pump the triceps, you should bring your hands close together and place your arms as wide as possible to work the "wings". Repetitions - 10 times.
- Raise your legs in a supine position - 15 times.
- Wood. The emphasis is on your elbows and toes. Alternatively, one leg should be lifted for 30 seconds. Click
- . Method of execution - lifting the body lying on its back. The legs should be strengthened to keep them still. Repetitions - 20 times.
- Get up on a stool in a low chair or on one leg - in turn. For each foot - 15 times. Prior to mounting, make sure that the furniture is durable.
- Lungs on each leg - 15 times. You should put your hands on your sides and put your right or left foot forward in turn, squatting on it.
- Jump rope - 3 minutes.
Any workout can be added to this payment. The task is to make a certain number of repetitions - circles. Three to four exercises are performed in turns in 3-4 circles.
Recommendations for improving training
Not only exercise is important to lose weight effectively, but proper nutrition is an important factor. If the amount of calories from food exceeds the amount of energy expended, exercise will not be beneficial.
For physical exercise to be beneficial, you should start by warming up the complex muscles and ligaments and end by stretching. You should not put a heavy burden on yourself immediately, it should be gradually increased from simple to complex.
You have to do this 3-4 times. You should take a day off between workouts to recover and relax. The execution time of the complex can vary from 30 to 45 minutes.
As we said before, you can't eat fast food and try to lose weight. Exercise should be accompanied by a diet. But this does not mean that everything tasty and loved should be as strict as possible with the exclusion from the diet. The diet here means proper nutrition. And it doesn't require many restrictions. The main postulates are:
- Lack of bad habits. Alcohol is high in calories, and cigarettes only put a heavy burden on the lungs;
- Avoid foods that contain carcinogens, dyes, additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet;
- drinking mode. A person should consume at least 2 liters of clean water (excluding juices, teas and other beverages);
- Include more protein and fiber in your diet. These are healthy foods that allow the body to saturate quickly and at the same time do not give too many calories;
- Use special dietary supplements. For example, there are all kinds of Herbalife products for weight loss that reduce sugar cravings and help remove excess water from the body.
Home Weight Loss Work
There are simple but effective exercises that can be done without attracting the attention of others, whether at work or on public transport. For example, pulling from the abdomen, squeezing the legs and climbing stairs.
Now for some of the best exercises to do at home:
- Initially, a warm-up is required, consisting of strenuous walking or running, bending to the sides, forward and down, and turning the body, arms, pelvis, knees, and legs.
- You can use squats to keep your hips and thighs clean. İ. P. Stand on your feet on the floor shoulder-width apart, hands in front in a lock or belt. Perform a deep squat for the hips parallel to the floor and I. P. with the pelvis forward. Dosage 3 times to 20 times.
- There is an exercise called "lunges" for the same areas of the body - feet shoulder-width apart, take a deep step with one foot from a standing position on the ground, and I. P. Repeat the same leg with the other leg - do 15 to 30 times in each of the 3 approaches.
- There is an exercise for the lazy in the chest area - stand or sit, connect the palms at chest level and squeeze them up to 30 times - 3 sets.
- The pectoral muscles can still be worked while lying on the floor or on a bench with a dumbbell in your hand - separate them from each other and do I. P. 12 times in each approach (3).
- The abdomen, the upper part, is taught as follows - lying on the ground, hands behind his head, legs firmly pressed to the surface. Lift the upper body, pull the blades off the ground, and I. P. You should do this if you have enough strength for the 3 approaches.
- Exercise for the lower abdomen - "cycling". Lie on the floor, hands freely near the body, lift your legs and use them to simulate pedaling in the air - 3 sets of 16-20 times.
- The sides are removed like this - lie on the floor with your hands between your head and your legs to the side. Raise and lower the upper body by lifting the shoulder blades off the ground. In this position, the elbows "look" to the sides and the eyes are directed to the ceiling - 3 approaches on each side 16-20 times.
- With the help of push-up exercises, the arms, back, abdomen and legs work perfectly. Proper execution looks like this - the hands are placed on the floor, palms forward and on the shoulders, pelvis and legs in accordance with the body, the press is tense. Inhale, under your hands, exhale, I. P.
At the end of the whole complex, cool down by relaxing the working muscles, which will relieve severe muscle pain and help you lose weight the fastest. This is evidenced by numerous reviews of people who do not forget this part of the class.
You can also use a ring that perfectly burns fat accumulation in the waist, eliminates cellulite and speeds up metabolic processes in the body. But for this you need to turn at least twice a day for 20 minutes.
Filling the vacancy
You can strengthen your muscles in the office.
A number of simple exercises have been selected for this:
- Tilt your head left and right - 10 times.
- Circular rotation of the head - 10 times.
- "Lock" operation for the back - lock the fingers from the back - hold for 15 seconds.
- Triceps stretch. One arm is bent at the elbow and thrown to the back, and the other is caught. Then there is a change of position. Repeats - 3 times in 5 seconds in each position.
- Bending for the back. You should sit on the edge of the chair, bend your back and squeeze your neck. The hands are on the knees, the feet are firmly on the ground. In this case, you should stop for 5-8 seconds.
- Stretching. Hands pressed against your fingers are pulled up and the back is straightened.
- Bends the lock behind. You should sit on the edge of the chair and put your feet on the floor. Hands should be held and raised as high as possible. At the same time, the body of the body is lowered. In this case, you should stop for up to 10 seconds.
- Side bends - 10 times to the right and left. One arm extends straight across the body, the other rises above the head.
- Pushing from the table - 15 times.
- Turns to the side. Sitting in a chair, you should maximize your body, first to the right and then to the left. Hold the chair with one hand and straighten the other.
- squat - 15 times.
Any fitness activity can be done in the morning, after coming to the office or sitting at lunch to relieve fatigue and stress at work.
Exercising daily will help maintain your figure and strengthen some muscles. A number of properly selected exercises can be used to lose weight in the abdomen, thighs and waist. Almost all exercises are performed at home without equipment, but if you want, you can use dumbbells, skipping rope, hoops and fitness bands.
What to choose: heart or strength training
Cardio is considered to be the most effective sport when it comes to losing weight. In addition, it develops cardio endurance, strengthens the heart and blood vessels and normalizes metabolism. The purpose of strength training is to increase muscle mass and create a beautiful muscle relief.
Strength training is based on alternative muscle relaxation and tension. Muscle fibers are torn during exercise, so you need a rest period after strength training. This type of exercise is best done every day to allow the muscles to fully recover. In terms of exercise, strength and cardio can be changed every day, which will put a load on the body to burn fat and at the same time develop muscles.
Cardio exercises include walking, running, cycling, swimming. You need at least a 40-minute workout to start the fat burning process. Exercising at an accelerated pace with short breaks is also a heart workout.
Weight Loss Exercise Plan
Not everyone agrees to recount during training. Therefore, you can use ready-made timers for training, where active work and rest are an alternative. The most popular formats for circuit and interval education are:
- 20 seconds of work / 10 seconds of rest (on the floor)
- 30 seconds of work / 30 seconds of rest
- 30 seconds of work / 15 seconds of rest
- 40 seconds of work / 20 seconds of rest
- 45 seconds of work / 15 seconds of rest
- 50 seconds of work / 10 seconds of rest
Make sure you warm up before training and cool down after training:
- Pre-Workout Warm-Up Training Choice
- A selection of post-workout stretching exercises
- 20 minutes: 30 seconds of work / 15 seconds of rest, 2 cycles, 2 minutes of rest between cycles
- 30 minutes: 30 seconds of work / 15 seconds of rest, 3 cycles, 2 minutes of rest between cycles
- 20 minutes: 45 seconds of work / 15 seconds of rest, 2 cycles, 1 minute of rest between cycles
- 30 minutes: 45 seconds of work / 15 seconds of rest, 3 cycles, 1 minute of rest between cycles
- 40 minutes: 45 seconds of work / 15 seconds of rest, 4 cycles, 1 minute of rest between cycles
- Within 20 minutes: 50 seconds of work / 10 seconds of rest, 2 cycles, 1 minute of rest between cycles
- 30 minutes: 50 seconds of work / 10 seconds of rest, 3 cycles, 1 minute of rest between cycles
- 40 minutes: 50 seconds of work / 10 seconds of rest, 4 cycles, 1 minute of rest between cycles
30 seconds of work / 15 seconds of rest:
40 seconds of work / 20 seconds of rest:
Timer runs for 45 seconds / 15 seconds rest:
50 seconds of work / 10 seconds of rest:
- Full 10 Minutes Static Abs Sports for Beginners and Advanced
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Other workouts and exercises at home
In addition to the exercises listed above, there are millions of exercise options you can use to burn fat. Here are some things you can do at home to add variety to your training routine:
When you see people doing yoga, you may think it's very easy, especially since they move a little differently from other activities. But yoga is also considered one of the most effective ways to lose weight. You can also do yoga at home. Exercise, meditation, breathing control, and using some body postures that can help you get rid of body fat.
Who told you that you can only do Pilates in the gym?
If you have a carpet, you can do it at home. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. If you are new to this, you can always add a DVD with technical instructions. After a few workouts, you will easily see that your body is much stronger. It is even possible to have prominent muscles and you will be more flexible.
In addition, you can adjust your posture.
List of useful products for fast weight loss at home
Nature has taken great care of us, thanks to which there are many products that will not only help you get better, but also help you burn fat. Their presence is mandatory in the diet, and this is an incomparably more reasonable solution than fasting:
- fruits (pineapple, grapefruit, apple, fig, kiwi, avocado);
- vegetables (cabbage, seaweed, carrots, ginger, celery, greens), as well as vegetable puree soups and salads;
- berries (strawberries, raspberries, currants, blueberries, gooseberries);
- nuts (walnuts, pine nuts, almonds, peanuts);
- dried fruits (dried apricots, prunes, raisins, dates);
- mushrooms (can replace meat, but keep in mind that it is a difficult product to digest);
- low-fat kefir and cottage cheese;
- lean chicken, turkey and fish (especially seafood);
- cereals (buckwheat, spread oats, etc. ).
- drinks (tea: green, with ginger; water).
Easy exercises for fast weight loss
To lose weight at home, you need a program that includes stress on all sides of the body.
Bending the arms will help tighten the wrist muscles. This exercise involves the biceps and triceps, and requires dumbbells.
You have to stand up straight, bend your knees a little, squeeze your stomach. Then slowly bend your elbows and start pulling on your chest. You need to do 2-3 sets 18-25 times.
Push-ups can also help you work your arms faster. You need to take the support from the support lying on your palms and toes. We bend and open our arms at the elbow joints, the body falls to the floor surface. The recommended push-up lift is 15-20 times.
Squats are an effective exercise for working the hips and hips. To do this, you need to stand straight with your feet at shoulder level. When squatting, the thighs should be parallel to the floor surface, then make a small jump, then return to the starting position
The lungs strengthen not only the inner part of the thigh, but also the calves. Technique: stand up straight, feet together, step forward as much as possible, bend your knees at a right angle. We stop in this position, then return to the starting position.
Lungs can also be done sideways. The knee should be at the toe line, take a step to the right, then to the left. The number of repetitions for each leg is 20-25 in 2-3 sets.
Leg abduction can cause confusion in the inner thighs and abdomen. To do this, you need to stand on all fours, pull the abdominal muscles, and then move your legs to the side. The foot should be parallel to the floor surface. You need to perform 2 sets 20-25 times on each leg.
Squats can help tighten your stomach. It can be done with or without weight, the legs can be together or wide during the performance. You can alternate between different types of squats. This type of training does not require a special warm-up; you can do them at any time. You need to take 2-3 approaches 15-20 times.
Glute Bridge - is performed in a prone position, legs bent at the knees and palms near the hips. We pull the hips off the ground and lift them as much as possible. We go down to take this position. You need to take 2-3 approaches 15-20 times.
The chair is not a technically difficult exercise, but it requires a lot of endurance. In a standing position, we begin to squat as if sitting in a chair. We keep our backs straight, palms can be brought together behind the head. We adjust the position at the level of the imaginary chair. In this case, you need to stay for 20 seconds to 1 minute.Press
"Plank" - strengthens the core and lumbar muscles. Performed from a lying position on the floor, you should rise with outstretched arms, transferring body weight to the palms and legs. The back and legs are in line. It takes 30-60 seconds to catch the rod. Then rest for 30 seconds and perform the second run, standing in a position where the arms are bent at the elbows. You should also hold this position for 30-60 seconds. During the exercise, we tighten the muscles of the back, spine, abdomen and legs as much as possible.
Leg raises - performed while lying down. We need to lie on the mat, hands along the body, slowly begin to lift up until the lower limbs reach an angle of 90 ° with the body. After that, we slowly return to the starting position. This exercise allows your abdominal muscles to work well.
"Vacuum" - performed in a supine position, knees bent, arms close to the body. We breathe as deeply as possible, the stomach should be pulled in to form a cavity. We hold our breath for 10-15 seconds, then relax the body.
- Remember to lose weight = regular exercise + proper nutrition. Do not neglect one or the other. Of course, it is possible to lose weight only through diet, but in the end it will lead to a significant slowdown in metabolism.
- Set aside time each day for homework only. Never postpone or transfer them - the result is impossible without regularity.
- Set realistic goals and don't expect results from a weekly 7kg series.
- Remember motivation and don't let others mislead you. Don't listen to "caring" friends who assure you that nothing will come of a chocolate bar or a cookie.
- Take pictures more often, and if you work honestly on yourself, you'll be happy to start seeing the changes after a while.