When you consider losing a few kilograms of weight, you should not only consider your diet immediately, but also consider the most effective exercise. I offer modern fitness clubs very diverse equipment: power simulator, treadmill, elliptical simulator, fixed bike, dumbbell, pole, pole and other options. But, is this not necessary for weight loss and no failure? In my professional look - no! Indeed, if you don’t have the chance (often due to lack of time) to go to a fitness club, you can use very effective exercises that can be done at home. The topic of the post is the best exercises for losing weight at home.
Note that these are not only randomly selected exercises. These exercises are selected based on years of exercises from a fitness coach. All have repeatedly demonstrated their high efficiency in various combinations of weight loss and in general sports training for very different people.
First, a small theory explains the nature of the problem.
What should be weight loss at home?
Not all exercises are suitable for effective weight loss, but only for exercises that comply with certain rules. Since we are often deprived of the opportunity to use other devices at home, weight loss exercises should be very complicated. And, of course, you can perform with some extra weight: dumbbells, pancakes for dumbbells, a good body. What's there - a regular water bottle!
Weight loss exercises should be very energy-conscious. Various equal features on hand bent with dumbbells, simulators and block systems - all of them are not suitable! We need to seriously involve real exercises involving a lot of muscles into the work. The load should be decent, sweat and significantly increase the pulse until you breathe deeply. Otherwise, there will be no necessary hormone transfer in the body.
Exercises should have multiple degrees of freedom and do not limit yourself to bending in one union in a plane. Do the right exercises and you are forced to maintain balance and work harder or even undoubted muscles! Such exercises involve many different muscles and organs working. This is very good! After all, this accelerates metabolism. Exercises should target different areas of the body, not just areas with problems, where there are areas with folds. Therefore, forget about the exercise of losing weight! Training the whole body. On the abdominal muscles, don't forget to do another 2-3 exercises. So you solve a lot of problems right away and not only eliminate the stomach.
at last. Weight loss exercises must be done in enough repetitions: 20-30 or more! Ideally it is 50-60 times. If some exercises are difficult, there will always be simplified analogues. Remember, to lose weight, it is important to repeat a lot!
Seven best exercises for weight loss
I have chosen the best exercises for you that you can use at home and in your daily life. Many of my clients can easily perform at work, in offices, warehouses, next to cars next to parking, in offices, warehouses. These exercises.
Squat down
Traditional squats are correct and sufficient in quantity is one of the best exercises for weight loss.
Squatting performance
Upright, legs and shoulders - width apart. Hands lower along the body. Tighten the lower back and place some pelvis back to the bottom. Bend your knees and raise your arms forward or upward. The lower position of the thigh should be parallel to the floor, and the back is still tense. There is no round shape on the lower back! It is important that your knees don’t go too far during squatting. harmful! To avoid this, tilt your pelvis more intensely and lean forward. Breathe deeply when stretching - exhale. Well, if you can perform at least 25-30 squats. Cool if 50-70.
push-up
Pushing from the floor is another magnificent exercise that can be used to perform anywhere.
Press - ups to execute
Along the stop position. If you are not in good shape yet, use the knee to use push options (see link below). Place your hands on a sufficient width, at least 85-95 cm. The body and legs should be in the same line. Bend your elbows and try touching the floor with your chest. It doesn't always solve it. But this should be done for it. If it's hard to push up, you can bend your hands instead of part. This is also very useful. Get this option, and despite this, it's very useful. Then straighten your arms at your elbows. The number of times required to repeat. Take a deep breath as you bend your hands. When stretching - exhale.
sit down
This is one of the best exercises for weight loss on the abdomen.
Sitting in the heart is mainly about training the abdominal muscles.
Perform exercises
Lying on the sports carpet, bend your knees up to 90 degrees and reach your hands towards your head. Energetic arms, immediately raise your body to a sitting position. Then return to the starting position smoothly. If your legs are lifted during sit-ups, hang some heavy objects: sofas, closets, etc. When lifting your body, exhale, move in reverse - inhale.
Meditation should strive to perform in 20-30 repetitions. Of course, put something soft under the bone area or you will train this place through many repetitions.
bridge
This exercise helps to lose weight on your hips.
Bridges are an excellent tool for training the muscles in the hips and back of the hips.
Perform exercises
Lying on the carpet, bend your knees to your right corner. About 20-30 cm between feet. Put your hands on your stomach. Lift and lower the pelvis smoothly, working with the muscles of the legs and hips. If it's too easy to do exercise, it's worth adding an extra load to the lower abdomen or switching to the workout on one leg (see link below).
Exhale when lifting the pelvis - inhale when lowering.
At least 20-30 repetitions should be performed in this exercise.
Burpee
Burpee - The King of Weight Loss! But this is difficult to do.
Burpee execution
Burpee has several options.
- Experienced Burpee -Classic Push-ups + Jump
- Average Burpee-Knee +climb to standing position
- Burpee for beginners - position is emphasized by lying in +climbing to standing position
Usually, it all comes down to doing everything you can and then moving quickly to the standing position. And repeat multiple times. Experienced fitness enthusiasts complement it with a high jump. Inexperienced - Just change the position of your body as soon as possible.
Breathing has a profound rhythm to the rhythm of the movement when performing burpee. Otherwise, you won't live to the end of the method!
Burpee should be performed at least 20-30 times in a considerable number.
Planck
Planck is an exercise in weight loss on the waist and abdomen. The plane is a static movement of the waist and pressing.
Conforming front desk
Stand on the elbow. The body and legs are in the same line. It is necessary to hold this position for at least 30 seconds or longer.
Perform sidebar
You should be in the position of standing at an elbow. The legs should be located on the other one. Maintaining balance is more difficult. The task is to keep it on one side for at least 30 seconds and then the same on the other side. This is considered a method.
You can breathe while performing the board. But it's better to do this rhythmically without procrastinating. When you pick it up, you can stand on the strip for a few minutes.
walk
A daily walk that performs daily on comfortable shoes is one of the most enjoyable exercises for weight loss. Just enjoy walking! What's better? You should walk at least 30-60 minutes a day. In bad weather, you can take a walk on the treadmill.
How to perform weight loss exercise correctly
You can execute them in any order three to four times a week. But before doing the exercise, it is worth a brief warmth.
The number of methods is two or three. Depending on the exercise, the number of repetitions is 15-25 or more. Static exercises - bars - Perform for 30 seconds or more.
Walking should be done for 30-60 minutes or more per day.
The exercises cannot be performed immediately, but rather crush them on different days and do them every day. This is more effective!
Now you have enough knowledge of the most effective exercises to lose weight at home. The cases are small - use them in practice and enjoy the results. I wish you success!