When thinking about losing weight with a few pounds, you should immediately think about not only diets but also the most effective exercises. I offer modern fitness clubs to very diverse equipment: power simulators, treadmills, elliptical simulators, stationary bikes, dumbbells, rods and other options. But is it all necessary to lose weight without it? My professional face - no! Indeed, if you do not have the opportunity (most often due to 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 post is the best exercises for weight loss at home.
Please note that these are not just randomly chosen exercises. These exercises are selected on the basis of many years of fitness coach practice. All of them have repeatedly proven their high efficiency in different complexes of weight loss and with a very different level of human physical exercise.
To begin with, a small theory that explains the essence of the matter.
What should be the exercises for weight loss at home?
Not all exercises are suitable for effective weight loss, but only those who comply with certain rules. Because at home, we usually do not have the opportunity to use additional equipment, weight loss exercises should be quite difficult. And, of course, they can be performed with a small extra weight that can be at home: dumb, pancakes from dumbbell, body bar. What is there - ordinary bottles of water!
Weak exercises should be very energetic. Hands with dumbbells, all kinds of equal legal simulators and block systems - all this is not suitable! We need real exercises that seriously include large muscle masses at work. The load should be decent, sweating and significantly increased pulse until deep breathing. Otherwise, hormonal shifts will not be necessary in the body.
Exercises should have many degrees of freedom and not limit the bend in one plane. By doing the right exercises, you are forced to maintain equilibrium and stop muscles that were not even suspected! Such exercises include a variety of muscles and organ work. And that's very good! After all, it accelerates metabolism. Exercises should be directed to different zones of the body and not just in problematic conditions on which the folds are. So forget about the exercises for weight loss! Prepare the whole body. And on the abdominal muscles, just do not forget to do 2-3 exercises. Thus, you will immediately solve a lot of problems, not just to remove the stomach.
And the last. Weight loss exercises should be done with a sufficiently large amount of repetition: 20-30 or more! Ideally 50-60 times. If some exercise is difficult, there will always be their simplified analogues. Remember, it is important to do a lot of repetitions for weight loss!
Seven best exercises for weight loss
I have chosen the best exercises you can use at home and in everyday life. Many of my clients easily perform their job, office, warehouse, car stops. These exercises.
Twins
Conventional squats performed properly and in sufficient quantities is one of the best exercises to lose weight.
Squats' performance
Stand straight, on the width of the shoulder of the legs. Hands slide along the body. Tighten the lower back and give it to the back of the small pelvis. Close your elbows and take your arms forward or above. The lower position of the thighs should be parallel to the floor, and the rear is still tense. The lower back is not rounded! It is important that your elbows do not go too far. It's harmful! To avoid this, take the pelvis more strongly and bring the body forward. In the bend of the feet, inhale deeply when spread - inhale. If you can perform at least 25-30 squats. It's cool if 50-70.
Push -ups
Catching from the floor is another wonderful exercise that is available literally everywhere.
The performance of the damping
Stop the stop position. If you are still not in good physical form, use the push -up parameters on the knees (see link below). Put your hands sufficiently wide, not less than 85-95 cm. The body and legs should be one line. Frankly boil the elbows and try to touch the floor with the chest. It doesn't always work. But it has to strive for it. If it is still difficult to get up, you can wrap your hands not only in part. It is also very useful. This option is obtained, which is, nevertheless, very useful. Then straighten your arms on the elbows. Repeat the required number of time. Breathe deeply when pressing your hands. When expanding - removal.
Land
This is one of the best exercise for abdominal weight loss.
Exercise exercise is primarily the preparation of abdominal muscles.
Exercise performance
Sit on the sports carpet, turn your elbows to 90 degrees, with a red head. Vigorously raise your arms and immediately raise your body to sitting. Then return to its original state smoothly. If your feet grow when you perform, attach them to a heavy item: sofa, closet, etc. Sh.
Sitting should try to perform 20-30 repetitions. And, of course, put something more mildly under the site, otherwise you will train this place with many repetitions.
Bridge
This exercise helps to lose weight in the buttocks.
The bridge is a great remedy for the back muscles of the buttocks and the back of the thigh.
Exercise performance
Sit on the carpet and knees to your knees in the right corner. About 20-30 cm between the legs. Fold your hands on the stomach. Raise and reduce pelvic muscles and leg muscles and buttocks. If the exercise is very easy, it is worth the extra load on the lower abdomen or go to the exercise on one leg (see link below).
Pelvic rise, remove when reduced - inhale.
At least 20-30 repetitions in this exercise should be performed.
Bail
Burpee - Exercise King for weight loss! But it is quite difficult to do.
Burpee performance
There are several options for Burpee.
- Burpee for Experience - Classic Push -ups + Jumping
- Burpee Medium Level - push with knees + climbing in a standing position
- Burpee for Begretners - Position is the focus of lying + climbing standing in position
In general, all this is about taking the stop position and then moving quickly to a constant state. And repeat many times. Experienced fitness lovers fill it with leaps. Less experienced - just change your body position as quickly as possible.
When performing Burpee, breathing is deep and rhythmic to beat the movements. Otherwise, you just won't live at the end of the approach!
Burpee should be executed in a large number of minimum 20-30 times per approach.
Planck
Planck is an exercise for weight loss in the waist and abdomen. The planes are static exercises for the waist and the press.
Fulfillment of the front bar
Keep up on the elbows. The body and legs are on the same line. It is necessary for this position for at least 30 seconds or more.
The performance of the side strip
You have to take a position to stand on one elbow. Feet should be placed on the other. It is more difficult to maintain balance. The task is to maintain one side for at least 30 seconds, then the same on the other. This is considered one approach.
You can breathe when it is covered. But it is better to do it rhythmically, without delay. You can stand in strips for a few minutes when you take it.
Walk
The usual walk, which is performed daily at a good pace, sports comfortable shoes are one of the most enjoyable exercises. Just walk and enjoy! What could be better? You should walk daily for at least 30-60 minutes. In bad weather you can change the treadmill for a walk.
How to perform weight loss exercises properly
You can carry them in any row three to four times a week. But before doing the exercises, it's worth a short warm.
Number of approaches two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static Exercises - Strips - Perform 30 seconds or more.
And walking should be applied daily for 30-60 minutes or more.
Exercises cannot be done at once, but to destroy them on different days and get involved daily. It's much more effective!
Now you know enough about the most effective exercises for home weight loss. The case is small - use them in practice and enjoy the result. Good luck!