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 wrong when they think that for a quality workout you need to visit a fitness club or invest a lot of money in modern training 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 accelerate 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 training a certain muscle group using heavy weights, but at comprehensive training of the body's muscle tissue.Strength training focuses on pumping a specific area of the body while leaving the rest of the muscles without proper stress.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible by performing bodyweight training movements that involve multiple muscle groups.In this case, the processes of metabolism and fat burning will proceed faster, which, in combination with proper nutrition, will guarantee a positive result.
You can perform weight loss exercises 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, performed without rest.You can only breathe 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 in 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 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 hold the body in weight.
To perform this, 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 and avoid bending.Next, bend your elbows and lower your body, then straighten your elbow joints, raise your body and assume the original position.For beginners, the classic push-up can be simplified: slightly spread the legs in the starting position or focus not on the toes, but on the knees.
Push-ups on an incline
The starting position for the upper body is the same (classic), only the legs must be placed in a small elevation.Because of this, while extending your elbows, you will have to push off the floor a little with your arms and chest, which will increase the load on the muscles in these parts of the body.The back must remain consistently 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: bend your arms and lower your chest, you must simultaneously pull your knee to your elbow;rising - return the lower limbs to its previous level position.In the next repetition, the leg is changed.It is important to tighten the stomach and fix the back and hips.
Shoulder push-ups
This training movement puts the maximum load on the shoulders.To perform it, 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, lower your head and then, with the effort of the muscles of the shoulder girdle, push up and return to the starting position.
Pull up
This exercise develops endurance and strength because you have to lift your entire body weight.When grabbing a strong bar with a straight grip, pull your body as high as possible.For beginners, there is a lightweight version of the exercise with a crossbar at waist height.You must hang under it with your arms straight and, supported by your heels, slowly pull your body towards the bar.To simplify the element, you can rest your entire foot 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 toned and burn subcutaneous fat.
Squats
The squat is an important training movement for the lower body.Its correct execution consists of lowering the pelvis in a squat, while the feet should be in line with the shoulders, the back should be straight, the abdominal muscles and buttocks should be tense.You need to make sure that your knees do not go over your toes when you squat.The correct technique for performing the exercise is easy to remember and perform if you imagine that you are sitting on a chair behind you.You need to lift the pelvis, return to the starting position, using the effort of the gluteal and thigh muscles.
Squats with hands behind head
In the squat version, when the upper limbs are located 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 raised arms
In this exercise, squat with your arms stretched high above your head.The rules and technique are the same as for regular squats.
Pelvic lift
This is an exercise to lose weight on the back of the thigh and train the abdominal muscles.It is necessary to lie down, bend the knees and, resting the feet and tense the muscles in your buttocks, raise the pelvis.Pause and return smoothly without touching the floor.You can further complicate the execution if you stretch one leg up and raise the pelvis, leaning on one limb.
Lungs
Together with squats, lunges form the basis of lower body training.The maximum effect can be achieved if you perform them correctly.To do this, 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, push off a little with your heel.Then change the working lower limb and repeat the lunge.During the execution, your back and body should be kept straight and your abdominal muscles should be tense.
Wandering outcome
This is a more complicated version of lunges.It consists in not bringing the leg back to a standing position, but pulling the back towards it and stepping forward.
Reverse outcomes
In this exercise, the step is not taken forward, but backward, and then the body is lowered, as in ordinary lunges, in accordance with all technical rules of execution.
Examples of cardio exercises
Losing weight at home is impossible without cardio.They improve metabolic processes, force the body to use 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 upright, put your lower limbs together, keep your upper limbs along the body - this is the starting position.You have to jump out of it and spread your legs wide, while simultaneously raising your arms above your head in a jump.In the next jump, return to the starting position.It is important to ensure that the load falls on the balls of your feet as you push off to jump.
"Burpees"
If burpees are included in the set of exercises, then you are guaranteed a good cardio load.You must start from a standing position, then kneel down, take a position from your knees, as for a classic push-up, then jump your legs towards your body and stand up.Doing burpees vigorously is an excellent 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 stresses the cardio system and the lower part of the body.The original height of the stand, bench or podium must be 20 cm.You must stand facing it, lift and put a foot on it.Then tense the muscles in your legs, push off, stand up and pull the other leg up.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 rack must be increased.
"climbs"
First, take a position like for push-ups.Then you must alternately pull your knees to your chest without touching the floor with your toes.The faster the exercise is performed, the more intense the strain on the heart and muscles throughout the body.
Exercises to pump up the abdominal muscles
When losing weight, your stomach needs special attention.Even with general 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 as for push-ups, but with emphasis on your elbows, to load and stretch your body.You must stand like this for from 30 seconds to several minutes, depending on your level of training.The plank and its variations must be included in the set of exercises for muscle tone.
Side plank
It is performed sideways, with alternating emphasis on one upper extremity.For beginners, you can initially stand in the plank for half a minute and gradually increase the time the element is performed.
Weighted leg lifts
During this training movement, the abdominal muscles will be as tense as possible, so that a burning sensation will be felt in them.While hanging on the bar, raise your legs to your chest.In this case, the lower limbs (bent or straight) form a right angle with the hump in the raised position, which must remain motionless and not swing.