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 mistaken in believing that for a quality workout 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.
Basics of losing weight at home
Experts say that the most effective method of accelerating 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 working out a certain muscle group with the help of heavy weights, but at comprehensive training of the muscle tissues of the body.Strength exercise focuses on pumping a specific area of the body, while the rest of the muscles are left without proper load.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible by performing bodyweight training movements that involve several muscle groups.In this case, the processes of metabolism and fat burning will proceed faster, which, in combination with proper nutrition, is guaranteed to give a positive result.
You can perform weight loss exercises at 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 laps.
Exercises for losing weight in the 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, 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, you need to 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, avoiding bending.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raising your body, and take the initial 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.
Incline push-ups
The starting position of the upper body is the same (classic), only the legs should be placed on a slight elevation.Because of this, while extending your elbows, you will need to push slightly off the floor with your arms and chest, which will increase the load on the muscles of these parts of the body.The back should remain consistently straight and the abs 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: bending your arms and lowering your chest, you must simultaneously pull your knee to your elbow;rising - return the lower limb to its previous level position.In the next repetition the leg changes.It is important to tense your stomach and fix your 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 an elevated platform and your hands as close to your feet as possible.The correct starting position should resemble 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 endurance and strength because you have to lift your entire body weight.Grasping a strong bar with a direct grip, you need to pull your body as high as possible.For beginners, there is a lightweight version of the exercise with a crossbar at waist level.You need to hang under it with your arms straight and, supported by your heels, slowly pull your body towards the crossbar.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 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 consists of lowering the pelvis in a squat, while the feet should be in line with the shoulders, the back should be straight, the abs and buttocks should be tense.You need to 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 lift the pelvis, returning to the starting position, using the efforts of the gluteal and thigh muscles.
Squats with hands behind 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 execution 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 losing weight on the back of the thigh and working out the abs.It is necessary to lie down, bend your knees and, resting your feet and tensing the muscles of your buttocks, raise your pelvis.Pause and smoothly return down without touching the floor.You can further complicate the execution if you extend one leg up and raise your pelvis, leaning on one limb.
Lunges
Lunges, along with squats, form the foundation of lower body workouts.The maximum effect can be obtained 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 a little with your heel.Then you need to change the working lower limb and repeat the lunge.During execution, your back and body should be kept straight, and your abs should be tense.
Walking lunges
This is a more complicated version of lunges.It consists in not returning the leg to a standing position, but pulling the back one towards it, stepping forward.
Reverse lunges
In this exercise, the step is taken not forward, but backward, and then the body is lowered, as in ordinary lunges, in compliance with all technical rules of execution.
Examples of Cardio Exercises
Losing weight at home is impossible without cardio training.They enhance metabolic processes, forcing the body to spend 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 up straight, put your lower limbs together, keep your upper limbs along your body - this is the starting position.You need 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 you need to return to the starting position.It is important to ensure that when pushing off to jump, the load falls on the balls of your feet.
"Burpee"
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 you need to kneel down, take a position from your knees, as for a classic push-up, then jump your legs towards the body and rise.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 puts a load on the cardio system and the lower part of the body.The initial height of the stand, bench or dais should be 20 cm. You need to stand facing it, lift and place one foot on it.Then, tensing the muscles of your legs, push off, rise and pull up the other leg.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 stand needs to be increased.
"Climber"
First you need to take a position like for push-ups.Then you need to alternately pull your knees to your chest without touching the floor with 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 the abs
When losing weight, your stomach needs to be given 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, straining and stretching your body.You need to 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 limb.For beginners, to begin with, you can stand in the plank for half a minute, gradually increasing the time the element is performed.
Weighted leg raises
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, you need to raise your legs to your chest.In this case, the lower limbs (bent or straight) form a right angle with the hummock in a raised position, which must remain motionless and not swing.