When you think about losing weight with a few pounds, you should immediately think not only about your diet, but also the most effective exercises. I offer a very modern modern fitness club: power simulator, treadmill, elliptical simulator, stationary bike, dumbbells, rods and other options. But is all this necessary for weight loss without fail? In my professional view - no! Indeed, if you do not have the opportunity (most often due to lack of time) to visit a fitness club, you can use very effective training at home. The theme of the post is the best training for weight loss at home.
Please note that this is not just randomly selected training. This exercise was selected based on years of fitness coach practice. And everything has repeatedly proven their high efficiency in various complex weight loss and general physical training.
Beginning, a small theory that explains the essence of this issue.
What needs training to lose weight at home?
Not all exercises are suitable for effective weight loss, but only those who adhere to certain rules. Because at home we are usually stripped of the opportunity to use additional equipment, weight loss exercises should be quite complicated. And, of course, they can be done with small extra weight that can be at home: dumbbells, pancakes from dumbbells, body bars. What's there - a regular water bottle!
Slimming exercises must be very experienced. Hand bending with dumbbells, all kinds of equilibries on simulators and block systems - all of this is not appropriate! We need serious training that involves a lot of muscles into work. The load should be good, sweating and pulse increases significantly, until deep breathing. Otherwise, there will be no hormone transition needed in the body.
Training should have many degrees of freedom, and not limit ourselves to bend in one joint in one plane. Doing the right exercises, you have to maintain an unexpected balance and muscle tension! Such exercises involve many different muscles and organs into the work. And this is very nice! After all, this accelerates metabolism. Exercises should be directed to different zones of the body, and not just on the problem, where there is folding. So forget about training to lose weight! Train the whole body. And on the abdominal muscles, remember to do additional 2-3 exercises. Therefore, you immediately solve many problems, and not only remove your stomach.
And the last one. Training for weight loss must be done in a large amount of repetition: 20-30 or more! Ideal up to 50-60 times. If some exercises will be difficult, there will always be their simple analogy. Remember, for weight loss it is important to do a lot of repetition!
Seven best exercises for weight loss
I have chosen the best exercises for you that you can use at home and in everyday life. Many of my customers can easily do it at work, in the office, in the warehouse, next to their car while stopping. This exercise.
Squats
Conventional squats are done properly and in sufficient quantities is one of the best exercises for weight loss.
Squats' performance
Stand straight, shoulder -width feet apart. Hands are lowered throughout the body. Tighten the lower back and give a little pelvis. Bend your knees and raise your hands forward or above your head. At the bottom of the thighs should be parallel to the floor, and the back is still tense. The lower back is not round! It is important that your knees are not too far during squats. It's dangerous! To avoid this, take the pelvis stronger and tilt the body forward. When bending your feet, take a long breath, when extending - exhale. Well, if you can do at least 25-30 squats. Cold if 50-70.
Minus -up
Refusing from the floor is another incredible exercise available to do literally anywhere.
Push -Ups Implementation
Take a stop position. If you are not in excellent physical form, use a push -up option with your knees (see the link below). Put your hands wide enough, not less than 85-95 cm. The body and feet should be one line. Happy to bend your elbows and try to touch the floor with your chest. It doesn't always work. But it should work for this. If it is difficult to reject, you can bend your hands not to the end, but only partially. This is also very useful. This option is obtained, which, however, is very useful. Then straighten your arms on the elbows. Repeat the required number of times. When bending your hands, take a long breath. When extending - exhale.
Stay
This is one of the best exercises for weight loss in the stomach.
Sitting exercises are mainly abdominal muscle exercises.
Perform the training
Lie on a sports carpet, bend your knees up to 90 degrees, stretching your hands towards your head. Very lift your hands and immediately raise your body to a sitting position. Then smoothly return to the starting position. If your feet go up while sitting, hold them for some heavy items: sofas, closets, and more. When lifting the body, exhale, with reverse movement - inhale.
Sit-up should strive to perform in repetition of 20-30. And definitely put something softer under the sacrum area, otherwise you will train this place with a lot of repetition.
Bridge
This exercise helps to lose weight on the back.
This bridge is an excellent tool for training the back and back muscles.
Perform the training
Lie on the carpet and bend the knee to the knee to the right corner. Between feet about 20-30 cm. Fold your hands on your stomach. Lifting smoothly and lowering the pelvis, working with the leg and buttocks. If the exercise is given too easy, it is worth putting an additional load on the lower abdomen or switching to one foot training (see the link below).
When lifting the pelvis, exhale, when lowering - inhale.
At least 20-30 repetitions in this exercise need to be done.
Burpee
Burpee - King of training for weight loss! But it's a bit difficult to do.
Burpee's implementation
There are several options for burpee.
- Burpee for experienced - push classic -up + jumping
- Burpee for average level - push -up with knees + climb to standing position
- Burpee for beginners - position is an emphasis that lies + climbing standing position
In general, everything goes down to take a stop position, and then quickly move to a standing position. And repeat many times. Experienced fitness lovers complete it by jumping. Less experienced - just change the body position as soon as possible.
Breathing during the burpee is deep and rhythmic with a shot of movement. If not, you won't live to the end of the approach!
Burpee should be done in relatively large quantities-at least 20-30 times per approach.
Planck
Planck is a exercise for weight loss in the waist and stomach. Aircraft is a static training for the waist and press.
Fulfillment of the front bar
Take a standing position on the elbow. The body and feet are on the same line. It should last in this position for at least 30 seconds.
Fulfillment of the side bar
You should take a standing position on one elbow. The feet should be placed on the other side. It's harder to maintain balance. The task is to last for at least 30 seconds on one side, and then on the other. This is considered an approach.
You can breathe while doing boards. But it's best to do it in a rhythm, without delay. You can stand in the strip for a few minutes when you take it.
Walk
Normal trips, done daily, at a good rate, comfortable sports shoes are one of the most fun exercises for weight loss. Just walk and enjoy! What's better? You should walk daily for at least 30-60 minutes. In bad weather, you can replace walking by walking on a treadmill.
How to do weight loss exercises properly
You can do it in any order three to four times a week. But before doing the training, it should be done short.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the training. Static training - strip - do 30 seconds or more.
And walking should be practiced daily for 30-60 minutes or more.
Exercises cannot be done at once, but to destroy them on different days, and engage in everyday. This is more effective!
Now you know enough about the most effective exercises for weight loss at home. The case is small - use it in practice and enjoy the results. I wish you success!