The advice to go to the pool, gym, and get out on a morning run may only seem useful to those who have never tried to lose weight at home. Because such classes are too dependent on a number of conditions: will we find time for them, will the weather permit, etc. But effective exercise for weight lossthat can be done at home, nothing will interfere.
What you need to start training at home
Weight Loss Exercise Effectiveness depends on several conditions. It is important to know and observe them:
- Correct execution technique… At first, you may find it difficult to do one or more of the most difficult exercise… In such cases, it is better to reduce the number of repetitions and approaches, but perform them correctly, than to do it at random “for show”.
- Get started from the warm-up. It will take no more than 5-10 minutes, and may consist of simple side bends, jumping, stretching. But in the process of execution exercise your muscles and ligaments will be insured against injury.
- Choose the optimal complex… Identify your problem areas and focus on them. And for the rest of the sites body enough basic exercisewho will support muscle toned.
- Adjust your diet. Proper nutrition with a little calorie deficit (no more than 10-15%) will accelerate the burning of subcutaneous fat.
What exercises are the most effective for losing weight
Effective exercise for weight loss can be called any in which the frequency of respiratory movements and heart rate increases moderately. With such conditions active work is in progress muscle and their energy consumption, that is, the breakdown of subcutaneous fat.
But among the “target” exercise for weight loss at homethat allow you to tighten and strengthen muscle in problem areas, you can name the following.
Exercises for the abdomen
They are aimed at improving tone abdominal muscles and lower back, which allows you to shape a beautiful waist and tighten stomach…
Plank… Lie down on the floorleaning on it with forearms and palms. The body and legs should be straightened and “hanging” above the floor, the second point of support is the toes. Hold this position for at least 1 minute.
Twisting… The starting position is lying on the floor, on your back. Bend your knees, you can bring your feet under a sofa or other heavy furniture to provide yourself with a fixation point. Bend your arms at the elbows, put your palms behind your head. Start lifting the body up and to the side – stretch your left elbow to the right, return to the original position and the next time you lift the body, stretch your right elbow to the left. Do 10-15 twisting in each direction.
Exercises for the buttocks and hips
it exercises you can do at hometo create a more prominent and toned line of the buttocks and outer side hips…
Lunges. Stand with your feet together and your back straight. Bring one leg forward, taking a wide step, bend it at the knee and at this moment squat down. The other leg should rest on the knee, and the groin should “sag”. With a jerk, return to the starting position and repeat the next lunge with the other leg. Do 10-20 reps with each leg.
Side squats. Get on the floor on lapkeep your back straight. Stretch your straightened arms forward so that they are parallel to the floor. Sit to the left, on your thigh, extending your arms to the right. Using your arms as a counterweight, return to your original position. Repeat the same movement, but in the opposite direction. Do 10-15 repetitions in each direction.
Workout of just a few exercise for hands allows you to strengthen muscle, make them more prominent and, as a result, helps hands lose weight…
Stand up straight with your back straight. Stretch your arms in front of you, parallel to the floor and bend at the elbows. The palms are pointing up. Bring your elbows together and apart with effort, as if overcoming resistance
Workout with push-ups allows you to comprehensively affect the entire shoulder girdle, abs and muscles of the back of the thigh. Take a prone position, with an emphasis on your palms and toes. Bending your elbows, try to bring your chest and head as close as possible to the floor. Straightening your arms, return to the starting position. Make sure that the whole body remains level – on the same axis. If this exercise is too difficult, you can start by resting on the palms and knees.
Exercises for the waist
V home exercise for weight loss for the waist are quite simple, but very effective…
Side bends. Stand up straight with your feet together. Slowly bend your body to the right, at the same time stretch the fingers of your right hand to the floor. The left hand is thrown up and, over the head, also stretches to the right. Hold for 2-3 seconds in the lowest position, then return to the starting position and repeat the tilt, but to the left. Do 20-25 bends in each direction, with two sets and a 30-40 second break in between.
The original correct position – lying on the floor, legs straightened and raised up, perpendicular to the floor. Wind your legs, without bending them, to the left – as far as possible. Hold in the extreme position for 5-10 seconds, holding your legs at the expense loads on the lateral muscles of the body. Then move your legs back to the starting position and repeat the exercise, but to the right.
Exercises for the chest
It is believed that the muscle corset of the chest is the worst to respond workouts at home, and it can be toned only with the help fitness trainerand simulators. But at home conditions it is quite possible to achieve impressive results if you perform just a few exercise – simple, but no less effective…
Stand straight, stretch your arms forward and bend at the elbows, directing your palms towards each other. Put your palms together as in prayer. Rhythmically push your palms towards each other, overcoming resistance. When done correctly exercises you will feel the muscles in your chest and armpits tighten. Alternate fast and slow palm thrusts, total duration workout – 3-4 minutes.
Swing your hands. Stand so that your raised hand does not touch anything. Lower your left hand along the body, and with your right hand, make circular movements with full amplitude – from the shoulder. Make 10-15 swings “away from you” and 10-15 swings “towards you”, then return to the starting position and change your hand.
Workout helps to reduce body fat on the sides of the torso and thighs, and to make the figure more prominent.
Side plank… Lie on the floor on your left side, then take an emphasis on two points: the first point is the outstretched left arm and palm, the second point is the lateral part of the feet.
In this position, straining the oblique and thigh muscles, try to remain for 1 to 2 minutes. Take a break of 20-30 seconds and repeat the exercise, but on the right side.
Stand on the floor, spread your legs shoulder-width apart, and spread your straightened arms to the sides so that they are parallel to the floor. Take a step with your right foot to the left, placing it behind your left leg, criss-cross and with both hands stretch to the left too – as far as possible. If done correctly, you will feel a strong muscle tension in the sides of your torso and glutes. Take 10 steps in each direction, and take three approaches…
Workout schedules for the week
For effective weight loss at home the main thing is regularity workouts and adequate stress on the whole body. The main criterion by which you can assess whether you are loading yourself enough is heart rate and respiration. Normally, the heart rate should increase by 10-15% of the norm, therefore, in the first few workouts control this parameter (by making a control measurement before proceeding with exercise). In the future, you will already feel when the loads are sufficient for the muscles to work effectively, and in fact workout led not only to fatigue, but to losing weight…
The optimal regularity of classes is 3-4 times a week, for 40-60 minutes.
More efficient process slimming will be observed if you adjust the diet, excluding fast-digesting carbohydrates from it and preferring complex ones, as well as ensuring yourself enough sleep. The last point is also very important for losing weight, since a full night’s sleep regulates metabolic processes, including the accumulation and burning of fat.