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Exercise for weight loss: The best program at home

Exercise set for weight loss

One of the most effective ways to achieve weight loss at home is to exercise regularly.It is advisable to carry out exercises for weight loss according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, deadlifts) and cardio (walking, aerobics, swimming, jumping rope).

When developing an individual training plan, factors such as level of sports training, body weight, age, lifestyle, and profession need to be taken into account.

A set of strength exercises for training at home

Strength training at home solves three problems: it tones muscles, increases calorie consumption and stimulates the endocrine system.This helps to activate the metabolism and increase the fat burning rate.

Lessons should begin by preparing the heart, muscles, ligaments and joints for loads.To do this, it is recommended to warm up: jump rope for a few minutes, do a series of bends, stretch the body, swing the limbs, and twist the body.Preparation for the exercise takes about 15 minutes.

The duration of the main lesson should be in the range of 45 to 55 minutes.

Lunges

Allows for strong pumping of the femoral biceps and quadriceps muscles.The back, lumbar muscles and abs are also subjected to stress.

Execution Sequence:

  1. Take the starting position: Place your feet shoulder-width apart, lower your arms along your body, straighten your posture and pull into your stomach.
  2. Take a step forward with your left foot while lowering your body.
  3. Return to the starting position and perform a squat step with your right leg.

In each of the four sets, you should do 13-16 repetitions with one minute rest between sets.

Deadlift

Strong and energy-consuming exercises should be done with weights: dumbbells, kettlebells, barbells.At home, you can use an improved method: a bag or a large bottle of water.

Technique:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Place your shoulder width apart.
  3. As you inhale, lower the bullet down, tilting your body forward 90 degrees (you can bend your knees a little).
  4. As you exhale, straighten to a standing position.
  5. Do 12-14 repetitions.

The recovery pause between series is 55-70 seconds.The number of approaches is four.

Push-ups

How to do push-ups to lose weight

Push-ups make it possible to pump the shoulder muscles and triceps effectively.

Correct push-up technique sequence:

  1. Lower yourself to the floor with your stomach down, place your palms at chest level, place your shins on your toes and lift your pelvis until the whole body is completely aligned in one plane.
  2. As you inhale, lower your chest down.
  3. As you exhale, push.
  4. Do about 25 repetitions.

Rest for about 45-65 seconds and do 4 more sets.

Dumbbell row

The main task is to pump the latissimus dorsi and biceps brachii muscles.

The correct way to pull a dumbbell is:

  1. Take the bullet in your left hand.
  2. Place your right hand on the bench, place your right knee on it.
  3. Align your spine and tighten your abs.
  4. Place dumbbells at arm's length, at chest level.
  5. As you inhale, pull the weight up, moving your elbows as far as possible.
  6. As you inhale, lower the bullet down.
  7. Repeat the movement 12-13 times, then pause for a minute to rest and do the exercise three more times.

Ball board

To carry out static exercises to work out the abdominal muscles, you need one fitball and one hemisphere.

Algorithm:

  1. Place the sports equipment on the floor at a distance of about 100 cm from each other (depending on the height of the person).
  2. Place your palms on the hemisphere and throw your Shins to the Fitball.
  3. Raise your pelvis until your body is completely aligned in the horizontal plane.
  4. Fix in this position for 30-45 seconds.
  5. Get up, rest for about 40 seconds and do three more similar series.

Barbell squats

One of the most powerful weapons in the fight against extra pounds.It makes it possible to produce a strong functional load for the whole body, significantly increasing the rate of fat burning.

Barbell squats for weight loss

Technique:

  1. Equip the bar with weight and throw the barbell over your shoulders, firmly grasping it with your hands.
  2. Spread your feet wide and turn your toes outward.
  3. Tighten your abdominal muscles.
  4. While drawing air into your lungs, smoothly lower yourself into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then take a one-minute rest interval and do the exercise three more times.

Dumbbell Chest Press

This exercise is used to pump the pectoral muscles, triceps and anterior deltoid.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back to the bench.
  2. Bend your knees 90 degrees, place your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. When making the entrance, lower the bullet to the area above the chest (elbow deviates to the side).
  5. As you exhale, press the dumbbells.
  6. Do about 12-14 repetitions.
  7. Take a minute break to recover and do 3 more sets.

Single leg deadlift with dumbbells

This exercise is more suitable for men and women with training experience.For beginners, it is better to do deadlifts on two legs.

Technique:

  1. Take two dumbbells in your hands and lower the weight down until your arms are completely straight.
  2. As you inhale, smoothly tilt your body forward while at the same time extending your left leg (a right angle should form between the support leg and the back).
  3. As you exhale, return to a standing position.
  4. Do 12 repetitions, then rest for 50-70 seconds and do the same row with emphasis on your left leg.

The number of approaches is four.During the lunge, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

This exercise can be used effectively to pump the latissimus dorsi and biceps muscles.

Order of execution:

  1. Get the bar at shoulder width.
  2. Take your feet off the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body up.
  5. As you inhale, lower your body down.
  6. Do as many as you can, then rest for about 75 seconds and do three more sets.

Pull your legs to the horizontal bar

This exercise achieves the development of the lower and middle part of the abdominal muscles.

Technique:

  1. Get the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you exhale, lift your shins until they touch the horizontal bar.
  4. As you inhale, lower your legs down.
  5. Do 8-12 repetitions.
  6. Rest for about 45-60 seconds and do three more sets.

Fat burning cardio

Effective fitness to burn fat in the stomach, legs, butt, arms and back should include a lot of cardio.Aerobic exercises for weight loss help you quickly speed up your metabolism and achieve a reduction in your entire body.

At home it is effective to use:

  • Dance aerobics.Rhythmic gymnastics to music can be done with your own body weight and with various sports equipment: step platforms, dumbbells, gymnastic balls, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • Jump rope.The most effective is a system where training is done cyclically: 2-3 minutes - jumping, 45-75 seconds - pause for rest.It is recommended to do at least seven approaches during one lesson.
  • Swimming.It is advisable to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity styles: breast, crawl.Pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walk.It is an effective tool to burn calories every day.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, one walk should last at least 120 minutes.

To achieve the maximum benefit from aerobic exercise, it is recommended to do it in warm clothes (this will produce a thermogenic effect) on an empty stomach.

Training program

It is advisable to separate strength and cardio training, performing them at different times of the day: the first in the morning, the second in the evening.This technique will reduce recovery time after each session and provide maximum fat burning effect.The duration of training should be determined by the general health and level of functional training of each person.The average value for aerobic training (except walking) is 25-40 minutes, for strength training-45-50 minutes.

When creating a training program for weight loss, the main consideration should be the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: beginning, intermediate and advanced.

Entry level

For overweight girls and beginners, the most effective system will be where all the muscles of the body are exercised in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: Lunges, push-ups, pull-ups on the horizontal bar, pull-ups on the horizontal bar
  2. Tuesday: Swimming.
  3. Wednesday: Barbell squats, dumbbell chest press, dumbbell row, ball board.
  4. Thursday: Closed.
  5. Friday: Deadlifts, push-ups, pull-ups, leg pull-ups.
  6. Saturday: Aerobic Dance, Jumping Rope.
  7. Sunday: Long walk.

The initial stage should last about 2-3 weeks.

Intermediate level

The training program at this stage aims to burn fat and create beautiful relief.The point lies in the fact that no more than two muscle groups are pumped in one session.This technique allows you to perform more specific exercises for each area of the body.This makes it possible not only to lose fat, but also to build muscle in underdeveloped areas of the body.

Class Schedule:

  1. Squats with a barbell, lunges, deadlifts, ball boards, pull legs to a horizontal bar.
  2. Pull-ups on the horizontal bar, dumbbell rows, push-ups and dumbbell chest.

It is recommended to exercise according to this scheme every day, exercise.

The average level is calculated for a month.A set of cardio exercises must be performed on the days of strength training.

A tough program for intense fat burning

For advanced training (those with a long history of training), as well as for women who want to reduce the percentage of subcutaneous fat, but are not overweight, a two-week split is most suitable.The point lies in the fact that only one muscle group is pumped in one exercise.

Sample Plan:

  1. Monday: Chest Work (Push-Ups, Dumbbell Chest Press).
  2. Tuesday and Wednesday: Cardio Workout.
  3. Thursday: pumping legs (deadlift, one-leg deadlift, lunges).
  4. Friday and Saturday: Aerobic training (running, swimming, jumping rope, aerobics).
  5. Sunday: Closed.
  6. Monday No.2: Work on the back (pull-ups on the horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday No.2: Aerobic Exercise.
  8. Thursday No.2: Pumping the abdominal muscles (board on the ball, pulling the legs to the horizontal bar).
  9. Friday, Saturday No.2: Cardio Exercise.
  10. Sunday No.2: Day off from stress.

Therefore, a two-week split allows you to do 12 hard workouts and achieve intense fat loss in 14 days.

Common mistakes

For girls who are just starting weight loss exercises, it is important to avoid the same mistakes.

The most important are:

  1. Desire to exercise every day for several hours.This technique will not lead to more intense weight loss, and in some cases can even cause a deterioration in results and overtraining.
  2. Arch your back during squats, lunges and deadlifts.This should not be done, as this technique can cause damage to the intervertebral disc.
  3. Dehydration of the body.Many girls try to drink a little water to lose weight quickly, mistakenly believing that in this case fat will begin to oxidize.In fact, with a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.Therefore, it is necessary to drink enough water throughout the day: the daily amount should be at least 1500 ml.

Routine work is a great benefit in losing weight: it has been found that if you train and sleep at the same time every day, your body will start shedding extra pounds faster.

Contraindications for strength training

Strength training for weight loss at home should be limited or completely excluded from the training program in case of severe cardiovascular and musculoskeletal diseases.In this situation, static loads (for example, planks on the ball) and light cardio (climbing, calm swimming) can help.

All types of exercise should be avoided during infectious diseases.

To eliminate all kinds of contraindications and protect yourself as much as possible from health problems, on the night of class it is recommended to undergo a full and comprehensive examination and consult a sports doctor.