Most people who lose weight know that effective results can only be achieved by combining exercise and proper nutrition, and in this they are right.But many of them are also mistaken in believing that for quality training it is necessary to visit a gym or invest a lot of money in modern exercise equipment to train at home.In fact, the only investment necessary to lose weight at home is time.
Basics to lose weight at home.
Experts say that the most effective method to accelerate metabolic processes and burn fat is to perform exercises with your own weight.This method is the most productive and rational.These weight loss exercises are not aimed at specifically exercising a certain muscle group with the help of heavy weights, but rather at comprehensive training of the muscle tissues of the body.Strength exercise focuses on pumping a specific area of the body, while the rest of the muscles are left without adequate load.Therefore, strength training alone is not effective for losing body weight.
Losing weight at home is possible by performing bodyweight training movements that involve various muscle groups.In this case, the processes of metabolism and fat burning will develop faster, which, in combination with proper nutrition, guarantees a positive result.
You can do weight loss exercises by 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, performed without rest.You will only be able to catch your breath between laps.
Exercises to lose weight in the upper part of the body.
Each exercise in this group focuses on working the torso and upper extremities.But when they are performed, they also work the muscles of other parts of the body, 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 muscles of the shoulder girdle, chest and triceps are involved, on which the main load is directed, as well as the muscles of the legs and torso, which support the weight of the body.
To do this, it is necessary to place the palms of the hands on the floor at shoulder height, bring the lower extremities together and rest the toes on the floor, tense the 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 starting position.For beginners, the classic push-up can be simplified: spread your legs slightly in the starting position or focus not on your toes, but on your knees.
Incline push-ups
The starting position of the upper body is the same (classic), only the legs should be placed slightly elevated.Because of this, while extending your elbows, you will need to push off the floor slightly with your arms and chest, which will increase the load on the muscles of these parts of the body.The back must remain constantly straight and the abdominals tense.
spider man push ups
This exercise maximally loads the main working muscles.The starting position is the same as for a classic push-up.Execution: bending your arms and lowering your chest, you must simultaneously bring your knee to your elbow;Getting up: Return the lower extremity to its previous level position.In the next repetition the leg changes.It is important to tighten your stomach and fix your back and hips.
Shoulder push-ups
This training movement puts the maximum load on the shoulders.To do this, 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, 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.
dominated
This exercise develops endurance and strength because you have to lift your entire body weight.When grabbing a strong bar with a straight grip, you want to pull your body as high as possible.For beginners, there is a light version of the exercise with a crossbar at waist height.You must hang below with your arms straight and, resting on your heels, slowly pull your body towards the crossbar.To simplify the element, you can place your entire foot on the ground and, to complicate it, stand 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 feet must be aligned with the shoulders, the back straight, the abs and glutes tense.You should make sure that your knees do not go beyond 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 in a chair behind you.It is necessary to raise the pelvis and return to the starting position, using the efforts of the gluteal and thigh muscles.
He squats with his hands behind his head.
In the squat version, when the upper limbs are placed behind the head, the possibility of a small push is eliminated and the load is slightly increased.Otherwise, the execution is similar to classic squats.
Squats with raised arms
In this exercise, you must squat with your arms extended above your head.The rules and technique are the same as for normal squats.
pelvic lift
This is an exercise to lose weight in the back of the thigh and exercise the abdominals.It is necessary to lie down, bend your knees and, supporting your feet and tensing your gluteal muscles, raise your pelvis.Pause and return gently without touching the ground.You can further complicate the execution if you extend one leg up and raise your pelvis, supporting yourself with one limb.
Lunges
Lunges, along with squats, form the basis of lower body training.The maximum effect can be obtained if you perform them correctly.To do this, you need to step forward and bend your walking leg at the knee at a right angle so that your thigh is parallel to the floor.To get up, you must push off a little with your heel.Then you must change the working lower limb and repeat the lunge.During execution, the back and body must be kept straight and the abdominals must be tense.
walking lunges
This is a more complicated version of lunges.It consists of not returning the leg to the standing position, but rather pulling the hind leg towards it, taking a step forward.
Reverse Lunges
In this exercise, the step is not taken forward, but backward, and then the body is lowered, as in normal lunges, respecting all the technical rules of execution.
Examples of cardiovascular exercises
Losing weight at home is impossible without cardiovascular 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 should stand up straight, bring your lower limbs together and keep your upper limbs along the body;This is the starting position.You must jump and spread your legs wide, while at the same time raising your arms above your head in a jump.In the next jump you must return to the starting position.It is important to ensure that when pushing off to jump, the load falls on the balls of your feet.
"Burpee"
If burpees are included in the set of exercises, you are guaranteed a good cardiovascular load.You need to start from a standing position, then you need to kneel, take a position from the knees, as in a classic push-up, then jump your legs towards the body and stand up.Doing burpees vigorously is an excellent cardiovascular exercise.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 at the same time it puts a load on the cardiovascular system and the lower part of the body.The initial height of the stand, bench or platform must be 20 cm.You must stand in front of it, pick it up and place one foot on it.Then, tensing your leg muscles, push up, stand up, and lift the other leg.In this position, pause and lower yourself.Switch 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 support.
"Scaler"
First you must take a position like doing push-ups.Then, alternately, you should bring your knees closer 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 entire body.
Exercises to pump the abs.
When losing weight, you need to pay special attention to your stomach.Even with overall weight loss, the stomach may remain flabby or not flat enough.This is the peculiarity of this part of the body, so abdominal exercises when losing weight are mandatory.
plank
A very effective static bodyweight training element.It is necessary to take a position like push-ups, but with emphasis on the elbows, forcing and stretching the body.You should stay like this for anywhere from 30 seconds to several minutes, depending on your level of training.The plank and its variations should be included in the set of exercises to tone the muscles.
side table
It is performed on the side, alternating emphasis on an upper limb.For beginners, to begin with, you can stay on the plank for half a minute, gradually increasing the time of execution of 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 from the bar, you should raise your legs up to your chest.In this case, the lower limbs (bent or straight) form a right angle with the mound in an elevated position, which must remain motionless and not swing.