Most people who are losing weight know that effective results can only be achieved by combining exercise and proper nutrition - and they are right.However, many of them are also mistaken when they believe that for high-quality training you need to visit a fitness club or invest a lot of money in modern training equipment for home training.In fact, the only investment required to lose weight at home is time.
Basics for losing weight at home
Experts say that the most effective method of accelerating metabolic processes and burning fat is to perform exercises using your own weight.This method is the most productive and rational.The aim of such weight loss exercises is not to specifically train a specific muscle group with the help of heavy weights, but rather to comprehensively train the body's muscle tissue.Strength training involves pumping a specific area of the body while not putting enough load on the rest of the muscles.Therefore, strength training alone is ineffective for weight loss.
Losing weight at home is possible by performing bodyweight training moves that work multiple muscle groups.In this case, the processes of metabolism and fat burning occur faster, which, in combination with proper nutrition, is guaranteed to give a positive result.
You can do weight loss exercises in intervals or in circuits and combine them as you wish.Circuit training can consist of 6-8 repetitions of a combination of 4 exercises in each direction, performed without rest.You can only take a breath between rounds.
Upper body weight loss exercises
Each exercise in this group focuses on working the torso and upper limbs.However, when performing it, the muscles of other parts of the body are also stressed, which has a positive effect on losing weight at home.
Classic push-ups
This effective exercise is included in most training complexes.When performing it, the muscles of the shoulder girdle, chest and triceps are involved, to which the main load is directed, as well as the muscles of the legs and torso, which support the weight of the body.
To do 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 and avoid bending.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raise your body and take the starting position.For beginners, the classic push-up can be simplified: in the starting position, spread your legs slightly or concentrate on your knees instead of your toes.
Incline push-ups
The starting position of the upper body is the same (classic), only the legs should be placed slightly elevated.For this reason, when straightening your elbows, you have to slightly push off the floor with your arms and chest, which increases the load on the muscles of these parts of the body.The back should always remain straight and the abdominal muscles tense.
Spiderman push-ups
This exercise puts maximum strain on the main working muscles.The starting position is the same as for a classic push-up.Execution: Bend your arms and lower your chest, at the same time you need to pull your knee to your elbow;Stand up – Return the lower extremity to its previous horizontal 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 maximum strain on the shoulders.To perform it, you need to place your feet on an elevated platform and keep 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, using the force of the muscles of the shoulder girdle, push up and return to the starting position.
Pull up
This exercise trains endurance and strength because you have to lift your entire body weight.When you grab a strong bar with a direct grip, you need to pull your body as high as possible.For beginners, there is an easy version of the exercise with a crossbar at hip height.You need to hang under it with your arms outstretched and, leaning on your heels, slowly pull your body towards the crossbar.To make the element easier, you can put your entire foot on the floor and, to make it more difficult, pull yourself up with one hand.
A set of exercises for the lower body
The elements of this set of exercises work all the muscles below the waist, helping to tone them and burn subcutaneous fat.
Squats
The squat is an important training movement for the lower body.The correct execution is to lower the pelvis in a squatting position, the feet should be in line with the shoulders, the back should be straight, the abdominal muscles and buttocks should be tense.You need to make sure that your knees do not extend past the toe line when squatting.The correct technique for performing the exercise is easy to remember and perform if you imagine yourself sitting on a chair behind you.You need to raise the pelvis and return to the starting position using the gluteal and thigh muscles.
Squats with your hands behind your head
In the squat variation, when the upper limbs are placed behind the head, the possibility of a small impulse is eliminated and the load is slightly increased.Otherwise, the execution is similar to classic squats.
Squats with arms raised
This exercise requires you to squat with your arms extended high above your head.The rules and technique are the same as regular squats.
Pelvic lift
This is an exercise for losing weight on the back of the thigh and training the abdominal muscles.It is necessary to lie down, bend your knees and raise your pelvis, resting your feet and tensing your glutes.Pause and gently return downward without touching the floor.You can make it even more difficult to perform if you stretch one leg up and lift your pelvis while leaning on a limb.
Lunges
Lunges, along with squats, form the foundation for lower body training.The maximum effect can be achieved if you do them correctly.To do this, you need to take a step forward and bend your running leg at the knee at a right angle so that your thigh is parallel to the ground.To stand up, you should push off slightly with your heel.Then you need to change the working lower limb and repeat the lunge.When performing the exercise, your back and body should be kept straight and your abdominal muscles should be tense.
Lunges while walking
This is a more complicated version of lunges.It consists of not bringing the leg back to a standing position, but pulling the back leg forward and taking a step forward.
Reverse lunges
In this exercise, the step is performed not forward, but backward, and then the body is lowered as with ordinary lunges, observing all the technical rules of execution.
Examples of cardio exercises
Losing weight at home is impossible without cardio training.They promote metabolic processes and force the body to use 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 upright, put your lower limbs together and keep your upper limbs along your body - this is the starting position.You need to jump out and spread your legs wide while simultaneously raising your arms above your head in a jump.The next time you jump, you need to return to the starting position.When pushing off to jump, make sure that the load falls on the balls of your feet.
"Burpee"
If burpees are included in the exercise set, a good cardio load is guaranteed.You should start standing, then you need to kneel down, take a position from your knees, like a classic push-up, then jump your legs towards the body and stand up.Vigorous burpees are an excellent cardio workout.To make it more difficult, you can return to the starting position by jumping.
Climb to higher ground
This exercise for weight loss is good because it stresses the cardiovascular system and the lower body at the same time.The initial height of the stand, bench or platform should be 20 cm.You have to stand in front of it, lift it and put one foot on it.Then tense your leg muscles, push off, lift yourself up and pull up the other leg.Pause in this position and go down.Switch running legs 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 push-ups.Then you need to alternately pull your knees to your chest without touching your toes to the floor.The faster the exercise is performed, the greater the strain on the heart and muscles of the entire body.
Exercises to pump up the abdominal muscles
When losing weight, special attention must be paid to the stomach.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 are mandatory when losing weight.
plank
A very effective static bodyweight training element.It is necessary to take a position like push-ups, but with an emphasis on the elbows, straining and stretching the body.Depending on your training level, you may need to stand like this for anywhere from 30 seconds to several minutes.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 extremity.For beginners, you can initially stand on the plank for half a minute, gradually increasing the time of performing the element.
Weighted leg raises
During this training movement, the abdominal muscles are tensed as much as possible so that a burning sensation can 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 hill in a raised position, which must remain motionless and not swing.