Most people who lose weight know that effective results can only be achieved by combining exercise and proper nutrition - and in this they are right.But many of them are also mistaken in believing that for a quality workout you need to go to a gym or invest a lot of money in modern gym equipment to train at home.In fact, the only investment needed to lose weight at home is time.
Basics for losing weight at home
Experts say that the most effective method to speed up metabolic processes and burn fat is to exercise with your own weight.This method is the most productive and rational.Such weight loss exercises are not aimed at specifically working out a certain muscle group with the help of heavy weights, but rather at comprehensive training of the body's muscle tissues.Strength exercise focuses on pumping a specific area of the body, while the rest of the muscles are left without adequate load.Therefore, strength training alone is ineffective for losing body weight.
Losing weight at home is possible by performing bodyweight training movements that involve different muscle groups.In this case, the metabolism and fat burning processes will be faster, which, combined with adequate nutrition, guarantees a positive result.
You can perform weight loss exercises in intervals or in a circuit, combining them at your discretion.Circuit training can consist of 6 to 8 repetitions of a combination of 4 exercises in each direction, performed without rest.You can only catch your breath between laps.
Exercises to lose weight in the upper body
Each exercise in this group focuses on working the trunk and upper limbs.But when they are performed, the muscles in other parts of the body also work, which has a beneficial effect on the weight loss process at home.
Classic push-ups
This effective exercise is included in most training complexes.During execution, the muscles of the shoulder girdle, chest, 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 in line with your shoulders, bring your lower limbs together and place your toes on the floor, tensing your body, avoiding flexions.Next, you need to bend your elbows and lower your body, then straighten your elbow joints, raising your body and taking the starting position.For beginners, the classic push-up can be simplified: slightly spread your legs in the starting position or focus not on your toes, but on your knees.
Incline push-ups
The starting position of the upper body is the same (classic), only the legs should be placed slightly elevated.Therefore, when extending your elbows, you will need to slightly push the floor with your arms and chest, which will increase the load on the muscles in these parts of the body.Your back should remain consistently straight and your abdominals tight.
Spider-Man Pushups
This exercise maximally loads the main working muscles.The starting position is the same as a classic push-up.Execution: bending your arms and lowering your chest, you must simultaneously pull your knee up to your elbow;rising - return the lower limb to its previous level position.On the next repetition the leg changes.It is important to tense your stomach and brace your back and hips.
Shoulder push-ups
This training movement places the maximum load on the shoulders.To perform it, you need to place your feet on an elevated platform and your hands as close to your feet as possible.The correct starting position should be similar to the "/\" character.While standing, you need to lower your head, and then, with the effort of the muscles of the shoulder girdle, push up and return to the starting position.
Flexion
This exercise develops endurance and strength because you need to lift your entire body weight.Holding a strong barbell with a direct grip, you need to pull your body as high as possible.For beginners, there is a light version of the exercise with a crossbar at waist height.You need to hang under it with straight arms and, resting on your heels, slowly pull your body towards the crossbar.To simplify the element, you can place your entire foot on the floor and, to complicate things, stand up with one hand.
A set of exercises for the lower body
The elements of this set of exercises train all muscles below the waist, help keep them toned and burn subcutaneous fat.
Squat
The squat is an important training movement for the lower torso.Its correct execution consists of lowering the pelvis in a squat, while the feet must be aligned with the shoulders, the back must be straight, the abdominals and buttocks must be tense.You need to make sure your knees don't go past your toes when squatting.The correct technique for performing the exercise is easy to remember and perform if you imagine that you are sitting on a chair behind you.It is necessary to lift the pelvis, returning to the starting position, using the efforts of the gluteal and thigh muscles.
Squat with hands behind head
In the squat version, when the upper limbs are placed behind the head, the possibility of a small push-off is eliminated and the load increases slightly.Otherwise, the execution is similar to the classic squat.
Squats with raised arms
In this exercise, you need to squat with your arms extended above your head.The rules and technique are the same as for normal squats.
Pelvic lift
This is an exercise to lose weight on the back of the thigh and exercise the abdomen.It is necessary to lie down, bend your knees and, supporting your feet and tensing your buttock muscles, lift your pelvis.Pause and return gently without touching the floor.You can further complicate the execution if you extend one leg up and raise your pelvis, leaning on one limb.
Lungs
Lunges, along with squats, form the basis of lower body exercises.The maximum effect can be obtained if you perform them correctly.To do this, you need to step forward and bend the walking leg at the knee at a right angle so that the thigh is parallel to the floor.To stand up, you must push a little with your heel.Then you need to change the working lower limb and repeat the lunge.During execution, the back and body must be kept straight and the abdomen tense.
Hiking
This is a more complicated version of lunges.It consists of not returning the leg to the standing position, but pulling the back leg towards it, taking a step forward.
Reverse lunges
In this exercise, the step is not taken forward, but backward, and then the body is lowered, as in common lunges, obeying all the technical rules of execution.
Examples of cardiovascular exercises
Losing weight at home is impossible without cardiovascular training.They improve metabolic processes, forcing the body to spend 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 straight, bring your lower limbs together, keep your upper limbs along your body - this is the starting position.You need to jump and spread your legs wide, at the same time raising your arms above your head in a jump.In the next jump you need to return to the starting position.It is important to ensure that, when pushing to jump, the load falls on the soles of the feet.
"Burpee"
If burpees are included in the set of exercises, you are guaranteed a good cardiovascular load.You should start by standing, then kneel, position yourself from your knees, as in a classic push-up, then jump your legs towards your body and go up.Doing burpees vigorously is an excellent cardiovascular workout.To make it more difficult, you can return to the starting position by jumping.
Climbing to higher places
This weight loss exercise is good because it simultaneously loads the cardiovascular system and the lower part of the body.The initial height of the stand, bench or platform must be 20 cm.You need to face him, stand up and put one foot on him.Then, tensing your leg muscles, push, lift and pull the other leg.In this position, pause and descend.Switch the walking leg and repeat the exercise.As the body gets used to this load, the height of the support needs to be increased.
"Climber"
First you need to assume a position similar to that of push-ups.Then you need to alternately pull your knees to your chest, without touching the floor with your toes.The faster the exercise is performed, the more intense the load on the heart and muscles throughout the body.
Exercises to pump up the abdomen
When losing weight, your stomach needs to be given special attention.Even with general weight loss, the stomach may remain saggy or not flat enough.This is the peculiarity of this part of the body, which is why abdominal exercises when losing weight are mandatory.
Plank
A very effective static bodyweight training element.It is necessary to position yourself as in push-ups, but with an emphasis on the elbows, tensing and stretching the body.You need to stay like this for 30 seconds to several minutes, depending on your training level.The plank and its variations should be part of the set of exercises for muscle tone.
Side plank
It is performed laterally, with alternating emphasis on one upper limb.For beginners, to begin with, you can stay in the plank for half a minute, gradually increasing the time for performing the element.
Weighted leg raises
During this training movement, the abdominal muscles will be as tense as possible, so that a burning sensation will be felt in them.While hanging from 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 hummock in an elevated position, which must remain motionless and not swing.