Most people who lose weight know that effective results can only be achieved through a combination of exercise and proper nutrition - and they are right.But many of them are also mistaken, believing that for quality training you need to visit 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.
The basics of losing weight at home
Experts say that the most effective method of speeding up metabolic processes and burning 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 exercising a specific muscle group with the help of heavy weights, but at comprehensive training of the body's muscle tissue.Strength training focuses on pumping a certain part of the body, while other muscles remain without the appropriate load.Therefore, strength training alone is ineffective for weight loss.
Losing weight at home is possible by performing body weight movements that involve several muscle groups.In this case, the processes of metabolism and fat burning will take place 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, which are performed without rest.You can only catch your breath between rounds.
Exercises for weight loss in the upper body
Each exercise in this group focuses on working the trunk and upper limbs.But when they are performed, the muscles of other parts of the body also work, which favorably affects the process of losing weight at home.
Classic push-ups
This effective exercise is included in most training complexes.During the performance, 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 hold the body in weight.
To perform it, you need to put your palms on the floor at the shoulder line, bring your lower limbs together and rest your toes on the floor, tighten your body, avoiding bending.Then 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, classic push-ups can be simplified: slightly spread your legs in the starting position or focus not on your toes, but on your knees.
Incline push-ups
The initial position of the upper part of the body is the same (classic), only the legs should be placed on a slight elevation.Therefore, while extending your elbows, you will need to push your arms and chest slightly off the floor, which will increase the load on the muscles of these parts of the body.The back should remain consistently straight, and the abs should be tight.
Spiderman push-ups
This exercise maximally loads the main working muscles.The starting position is the same as for the classic push-up.Execution: bending the arms and lowering the chest, you must simultaneously pull the knee to the elbow;lifting - return the lower extremity to its previous level.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, 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 a "/\" character.While standing in it, you must lower your head, and then, with the effort of the muscles of the shoulder girdle, raise it and return to the starting position.
Pull-up
This exercise develops endurance and strength because you have to lift your entire body weight.Grabbing a strong bar with a direct grip, you need to pull your body as far as possible.For beginners, there is an easy version of the exercise with a bar at waist level.You need to hang under it with straight arms and, leaning on your heels, slowly pull your body towards the crossbar.To simplify the element, you can rest the whole foot on the floor, and to complicate it, pull back 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 maintain tone and burn subcutaneous fat.
Squats
The squat is an important lower body workout.Its correct execution consists of lowering the pelvis into a squat, where the feet should be in line with the shoulders, the back straight, the abs and buttocks tense.You must 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 on a chair behind you.You need to raise the pelvis, returning to the initial position, using the efforts of the gluteal and thigh muscles.
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 performance is similar to classic squats.
Squats with raised arms
In this exercise, you need to squat with your arms extended high above your head.The rules and technique are the same as for regular squats.
Pelvic lift
This is an exercise for slimming the back of the thighs and working out the abs.It is necessary to lie down, bend the knees and, resting the feet and straining the muscles of the buttocks, raise the pelvis.Pause and slowly come back down without touching the floor.You can further complicate the performance if you extend one leg upwards and raise the pelvis, leaning on one limb.
Lunges
Lunges, along with squats, form the basis of lower body training.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 off with your heel a little.Then you need to change the working lower limb and repeat the lunge.During the performance, the back and body should be straight, and the abs should be tense.
Walking lunges
This is a more complex version of the lunge.It consists of not returning the leg to a standing position, but pulling the back towards you, stepping forward.
Reverse lunges
In this exercise, the step is not taken forward, but backwards, and then the body is lowered, as in ordinary steps, in accordance with all the technical rules of performance.
Examples of cardio exercises
Losing weight at home is impossible without cardio training.They accelerate metabolic processes, forcing 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 straight, bring the lower limbs together, hold the upper limbs close to the body - this is the starting position.You have to jump out of it and spread your legs wide, and at the same time raise your arms above your head in a jump.In the next jump, you must return to the starting position.It's important to make sure that when you push off to jump, 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 should start from a standing position, then kneel, take a position from your knees, as in a classic push-up, then jump with your legs towards your body and rise.Doing burpees energetically is an excellent cardio 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 it stresses the cardio system and lower body at the same time.The initial height of the stand, bench or podium should be 20 cm.You must face him, lift and place one foot on him.Then, tensing the leg muscles, push off, lift yourself up and pull the other leg.In this position, stop and lower yourself.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 get into a push-up position.Then you must alternately pull your knees to your chest without touching the bottom of your toes.The faster the exercise is performed, the more intense the load on the heart and muscles of the whole body.
Exercises for pumping up abs
When you lose weight, you should pay special attention to your stomach.Even with general weight loss, the stomach may remain flabby or not flat enough.This is the specialty of this part of the body, so abdominal exercises are mandatory when losing weight.
Plank
A very effective static element for bodyweight training.It is necessary to take a position as for push-ups, but with an emphasis on the elbows, straining and stretching the body.You should stand like this for 30 seconds to several minutes, depending on your training level.Plank and its variations must be included in the set of exercises for muscle tone.
Side plank
It is performed laterally, with alternating emphasis on one upper limb.For beginners, to begin with, you can stand in the plank for half a minute, gradually increasing the time of performing the element.
Weighted leg raises
During this training, the abdominal muscles will be maximally tense, so that they will feel a burning sensation.While hanging from 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 hump in the raised position, which must remain motionless and not swing.