When you think about weight loss by a few pounds, you should immediately think not only of diets, but also of the most effective exercises. I offer modern fitness clubs very diverse equipment: power simulators, running paths, elliptical simulators, stationary bicycles, dumbbells, rods and other options. But all this is necessary for weight loss without failure? In my professional appearance - no! In fact, if you do not have the opportunity (most often because of the lack of time) to visit a fitness club, you can use very effective exercises that can be performed at home. The topic of the publication is the best exercises for weight loss at home.
Please note that these are not just exercises chosen randomly. These exercises are chosen on the basis of many years of fitness coach practice. And all of them have repeatedly proven their high efficiency in different weight loss complexes and general physical training at many different levels of people.
For starters, a small theory explaining the essence of the question.
What should be weight loss exercises at home?
Not all exercises are suitable for effective weight loss, but only those that comply with certain rules. Because at home we are usually deprived of the ability to use additional equipment, weight loss exercises should be quite complex. And, of course, they can be done with a little extra weight, which can be at home: dumbbells, dumbbell pancakes, body bar. What is there - ordinary bottles of water!
Weight loss exercises should be very energy. Bending of hands with dumbbells, all kinds of simulators and block systems - all this is not appropriate! We need real exercises that seriously involve large masses of muscles in work. The load should be decent, for sweating and significantly increased heart rate, to deep breath. Otherwise, there will be no necessary hormonal shifts in the body.
Exercises must have many degrees of freedom and not limit ourselves to bend in one plain. By performing the right exercises, you are forced to maintain balance and strain the muscles that are not even suspected! Such exercises include many different muscles and organs of work. And that's very good! In the end, this speeds up metabolism. Exercises should be directed to different areas of the body, not just to the problematic ones on which there are folds. So forget about weight loss exercises! Train the whole body. And on your abdominal muscles, just remember to do 2-3 exercises extra. This way, you immediately solve a lot of problems and not only remove your stomach.
And the last. Weight loss exercises should be performed in a large enough repetition: 20-30 or more! Ideally up to 50-60 times. If some of the exercises will be difficult, there will always be their simplified analogues. Remember that it is important for weight loss to do many reps!
Seven best weight loss exercises
I have chosen the best exercises for you that you can use at home and in everyday life. Many of my customers easily perform them right at work, in the office, in a warehouse, next to their car during stops. These exercises.
Squat
Conventional squats are performed properly and in sufficient quantities are one of the best weight loss exercises.
Squat
Stand straight, leg shoulder -wide. The hands are descended on the body. Tighten the lower back and return the pelvis a little. Bend your knees and lift your arms forward or up over your head. In the lower position of the thighs, it should be parallel to the floor and the back is still tense. The lower back is not rounded! It is important that your knees do not go too far during squats. It's bad! To avoid this, take the pelvis stronger and tilt your body forward. When you bend your feet, take a deep breath when you expand - exhale. Well, if you can do at least 25-30 squats. Cool if 50-70.
Push -ups
Sticking from the floor is another great exercise for performance literally everywhere.
Performing Push -ups
Take the position of stopping to lie down. If you are still not in very good physical shape, use the pressing options -Up with your knees (see the connection right below). Place your hands wide enough, not less than 85-95 cm. The body and legs should be one line. Grass bent your elbows and try to touch the floor with your chest. It doesn't always work out. But he has to strive for this. If it is still difficult to press up, you can bend your hands not to the end, but only partially. This is also very useful. This option is obtained, which is nevertheless very useful. Then send your hands to your elbows. Repeat the required number of times. When you bend your hands, take a deep breath. When expanding - exhalation.
Sit
This is one of the best exercises for weight loss in the abdomen.
Sitting exercise is mainly a workout of the abdominal muscles.
Performing the exercise
Lie on a sports carpet, bend your knees up to 90 degrees, stretch your arms toward your head. Raise your hands vigorously and immediately lift your body to a sitting position. Then return to the starting position smoothly. If your legs rise as you stick, hang them for some heavy object: a sofa, a closet, etc. When you lift your body, exhale, with the reverse movement - inhalation.
SITS should strive to perform in 20-30 reps. And certainly put something softer under the sacrum area, otherwise you will train this place with multiple reps.
Bridge
This exercise helps to lose weight in the ass.
The bridge is an excellent tool for learning the muscles of the ass and the back of the hips.
Performing the exercise
Lie on the carpet and bend your knees on your knees to the right corner. Between your legs about 20-30 cm. Fold your hands on your abdomen. Smoothly lift and lower your pelvis, working with the muscles of the legs and ass. If the exercise is too easy, it is worth putting an additional load on the lower abdomen or going to the exercise on one leg (see the link just below).
When lifting your pelvis, exhale, when you lower it - inhale.
At least 20-30 reps must be performed in this exercise.
Burpee
Burpee - The King of Weight Loss Exercises! But it's quite difficult to do it.
Burpee performance
There are several options for Burpee.
- Burpee for experienced - classic push -ups + jumping
- Burpee for the middle level - Push -up with knees + climb to upright position
- Burpee for beginners - position is an accent lying + climb to upright position
In general, it all comes down to occupying the position of lying down the stop and then quickly moves to the constant position. And repeat it many times. Experienced fitness lovers complement it with jumps. Less experienced -just change the position of the body as quickly as possible.
Breathing when performing Burpee is deep and rhythmically to the rhythm of movements. Otherwise, you just won't live until the end of the approach!
Burpee should be done in a fairly large amount-at least 20-30 times a approach.
Plank
Planck is an exercise for weight loss in the waist and abdomen. Airplanes are static exercises for the waist and press.
Fulfillment of the front bar
Take the position to stand on your elbows. The body and legs are on the same line. It is necessary to hold in this position for at least 30 seconds or more.
Sidebar
You have to take the position to stand on one elbow. The legs should be located from each other. It is difficult to maintain the balance. The task is to last at least 30 seconds on one side and then the same on the other. This is considered an approach.
You can breathe when you perform boards. But it is better to make it rhythmically without delay. You can stand in the strips for a few minutes when you take.
Walking
The usual walk, performed on a daily basis, at a good pace, at Sports CommONSE SHOES is one of the most enjoyable weight loss exercises. Just walk and enjoy it! What can be better? You should walk on foot at least 30-60 minutes every day. In bad weather, you can replace walking on a treadmill.
How to perform weight loss exercises properly
You can execute them in each order three to four times a week. But before performing the exercises, it is worth a short warm.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static Exercise - Tapes - Perform 30 seconds or more.
And walking should be practiced daily for 30-60 minutes or more.
Exercises cannot be done at once, but to break them on different days and deal with daily. This is much more effective!
Now you know enough about the most effective exercises for weight loss at home. The case is small - use them in practice and enjoy the result. I wish you success!