Most people losing weight know that effective results can only be achieved by a combination of exercise and proper nutrition - and in this case they are right.But many of them also make the mistake of believing that for a quality workout you need to go to 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.
Basics of losing weight at home
Experts say that the most effective way to speed up metabolic processes and burn fat is to exercise with your own weight.This method is the most productive and logical.Such exercises for weight loss are not aimed at training a certain muscle group with the help of particularly heavy weights, but at comprehensive training of the muscle tissue of the body.Strength exercises focus on pumping a specific area of the body, while leaving the rest of the muscles without proper load.Therefore, strength training alone is ineffective for losing body weight.
It is possible to lose weight at home by performing bodyweight training movements that involve multiple muscle groups.In this case, the metabolism and fat burning processes will proceed faster, which in combination with proper nutrition is guaranteed to give positive results.
You can do the weight loss exercises at intervals or by combining them in a circuit as per 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 catch your breath in between laps.
Exercises to lose weight in 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 muscles of the shoulder girdle, chest, triceps are involved, on which the main load is directed, as well as the muscles of the legs and trunk, which hold the weight of the body.
To perform it, you need to place your palms on the floor at shoulder line, bring your lower limbs together and rest your toes on the floor, tense your 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: slightly spread your legs in the starting position or focus not on your toes, but on your knees.
do incline push-ups
The starting position of the upper body is the same (classic), only the legs should be placed at a slight elevation.Because of this, when extending your elbows, you will have to push your arms and chest slightly above the floor, which will increase the load on the muscles of these parts of the body.The back should remain straight and the stomach should remain tense.
spiderman push-ups
This exercise places maximum load on the main working muscles.The starting position is the same as the classic push-up.Execution: Bending your arms and lowering your chest, you need to simultaneously pull your knee to your elbow;Rise – Return the lower limb to its previous level position.In the next repetition the foot is changed.It is important to tense your abdominals and straighten your back and hips.
shoulder push-ups
This training movement puts maximum load on the shoulders.To do this, you have to place your feet on an elevated platform and place your hands as close to your feet as possible.The correct starting position should be the same as the "/\" character.While standing in 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.
pull up
This exercise develops stamina and strength as 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 lighter version of the exercise with the crossbar at waist level.You have to hang below it keeping your arms straight and slowly pull your body towards the crossbar with the help of your heels.To simplify the element, you can put 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 torso.Its correct execution involves lowering the pelvis into 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 have to ensure that your knees do not go beyond the line of your toes while sitting.It is easier to remember and perform the correct technique of doing the exercise if you imagine that you are sitting on a chair behind you.You need to raise the pelvis, returning to the starting position, using the efforts of the gluteal and thigh muscles.
do squats with hands behind the head
In the squat version, when the upper limbs are placed behind the head, the possibility of small impulses is eliminated and the load increases slightly.Otherwise, the execution is similar to classic squats.
Squats with arms raised
In this exercise, you have to sit with your arms extended above your head.The rules and technique are the same as for regular squats.
pelvic lift
This is an exercise for weight loss and abs workout on the back of the thigh.It is necessary to lie down, bend your knees and, relaxing your legs and straining the muscles of your buttocks, raise your pelvis.Pause and return down smoothly without touching the floor.You can further complicate the execution if you extend one leg up and lift your pelvis while leaning on one limb.
lungs
Lunges, along with squats, form the basis of a lower body workout.The maximum effect can be achieved if you perform them correctly.To do this, you need to 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 you should push a little with your heels.Then you need to change the working lower limb and repeat the lunge.During execution, your back and body should remain straight, and your abs should be tense.
walking lungs
This is a more complex version of lungs.In this, the leg is not to be brought back to the standing position, but the back leg is to be pulled forward towards itself.
reverse lunges
In this exercise, the step is taken not forward, but backward, and then in compliance with all the technical rules of execution, the body is lowered, like ordinary lunges.
examples of cardio exercises
Losing weight at home is impossible without cardio training.They increase metabolic processes, forcing the body to spend more energy.
"Jumping Jack"
This exercise can be used as a warm-up and as part of the main lesson.You need to stand straight, keep your lower limbs together, your upper limbs along your body – this is the starting position.You need to get out of it and spread your legs wide, as well as raise your arms above your head in a jump.In the next jump you have to return to the starting position.It is important to ensure that the weight falls on your toes as you push to jump.
"Burpee"
If burpees are included in the set of exercises, you are guaranteed a good cardio load.You should start from a standing position, then you need to kneel down, take a position with your knees, as for a classic push-up, then kick your legs towards the body and rise.Doing burpees vigorously is a great cardio workout.To make it more difficult, you can return to the starting position by jumping.
climb to higher ground
This exercise is good for weight loss because it simultaneously loads the cardio system and lower body.The initial height of the stand, bench or platform should be 20 cm.You have to stand facing it, lift it and place one of your feet on it.Then, push off, tensing the muscles in your legs, and pull the other leg up.Stop in this position and go down.Change the walking leg and repeat the exercise.As the body gets used to such a load, the height of the stand will need to be increased.
"Climber"
First of all you have to take a position like push-ups.Then you need to alternately pull your knees towards your chest without touching the floor with your toes.The faster the exercise is performed, the more intense the load on the muscles of the heart and the entire body.
exercises to pump up abs
While losing weight, you need to pay special attention to your stomach.Even with normal weight loss, the abdomen may remain loose or not flat enough.This is the peculiarity of this part of the body, so abdominal exercises are mandatory when losing weight.
plank
A very effective static bodyweight training element.It is important to take a position for push-ups, but emphasizing your elbows, while straining and stretching your body.You will have to stand like this for 30 seconds to several minutes, depending on your level of training.Plank and its variations should be included in the set of exercises for muscle tone.
side plank
It is performed sideways, with alternating emphasis on one upper limb.For beginners, for a start, you can stand on 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 remain as tense as possible, causing a burning sensation in them.While hanging on the bar, you need to lift your legs up to your chest.In this case, the lower limbs (bent or straight) form a right angle with the hump in the raised position, which should remain motionless and not swing.