If you think about losing weight with several kilograms, you should not only think about diets, but also about the most effective exercises. I offer modern fitness clubs very diverse: strength simulators, treadles, elliptical simulators, stationary bicycles, dumbbells, poles and other options. But is this all necessary for weight loss without failure? In my professional look - no! If you do not have the option (mostly due to lack of time) to visit a fitness club, you can use very effective exercises that can be carried out at home. The topic of the post is the best exercises for weight loss at home.
Please note that these are not just exercises that have been chosen randomly. These exercises are selected on the basis of many years of the Fitness trainer's practice. And everyone has repeatedly demonstrated their high efficiency in different complexes of weight loss and general physical training of very different levels of human beings.
First a small theory in which the essence of the problem is explained.
What should exercises for weight loss be at home?
Not all exercises are suitable for effective weight loss, but only for those that correspond to certain rules. Since we are usually withdrawn at home to use additional devices, weight loss exercises should be quite complicated. And of course they can be carried out with a small additional weight that can be at home: dumbbells, dumbbell pancakes, Body Bar. What is there - ordinary bottles of water!
Dilabout exercises should be very energy order. Hands with dumbbells, all types of equality for simulators and block systems - all of this is not suitable! We need real exercises that seriously include large masses of muscles to work. The cargo should be decent, sweating and a significantly increased pulse to deep breath. Otherwise there are no necessary hormonal changes in the body.
Exercises should have many degrees of freedom and do not limit us to bend in one joint in one level. If you do the right exercises, you must maintain the balance and maintain the muscles that have not even been suspected! Such exercises include many different muscles and organs. And that's very good! This accelerates the metabolism. Exercises should be aimed at different zones of the body, not only on problematic ones on which folds are available. So forget exercises to lose weight! Train the whole body. And in the abdominal muscles they just don't forget to make 2-3 exercises additionally. Therefore, they immediately solve many problems and not only remove their stomach.
And the last one. Exercises for weight loss must be carried out in a sufficient large number of repetitions: 20-30 or more! Ideally up to 50-60 times. If some of the exercises will be difficult, there will always be their simplified analogues. Remember that it is important for weight loss to carry out many repetitions!
Seven best exercises on weight loss
I selected the best exercises for you that you can use at home and in everyday life. Many of my customers easily carry them out at work, in the office, in a warehouse, next to their car during the stopover. These exercises.
Squat
Conventional squats correct and in sufficient quantities are one of the best exercises for weight loss.
Power of squats
Stand straight, legs shoulder apart. The hands are lowered along the body. Pull the lower back and put a little pelvis back. Bend your knees and lift your arms forward or over your head. In the lower position of the thighs, there should be parallel to the floor, and the back is still tense. The lower back is not rounded! It is important that your knees don't go too far during the squats. It's harmful! To avoid this, take the pelvis stronger and tend the body forward. When you bend your legs, breathe in deeply when you expand - exhale. Well, if you can do at least 25 to 30 squats. Cool, if 50-70.
Push -ups
Pushing out of the ground is another great exercise that can literally appear anywhere.
Execution of Push -ups
Take the position of the stop. If you are not yet in very good physical form, use the push -up options with your knees (see link right below). Set your hands far enough, at least 85-95 cm. Body and legs should be a line. Mit your elbows graciously and try to touch the floor with your chest. It doesn't always work. But it should strive for it. If it is still difficult to push up, you cannot bend your hands to the end, but only partially. This is also very useful. This option is preserved, which is still very useful. Then they smooth their arms on the elbows. Repeat the required number. If you bend your hands, breathe in deeply. When extending - exhale.
Sit-up
This is one of the best exercises for weight loss in the stomach.
SIT-up exercise is primarily a training of the abdominal muscles.
Execution of the exercise
Lay on a sports carpet, bend your knees to 90 degrees and stretch your hands towards the head. Lift your arms vigorously and immediately increase your body into a seated position. Then return to the starting position smoothly. When your legs rise during the sit -up, hang them up for a difficult object: a sofa, a cupboard, etc. When lifting the body, exhale, with the reverse movement - inhale.
Sit-up should endeavor to carry out repetitions in 20 to 30 repetitions. And certainly something more adistered under the sacrum area, otherwise you will train this place with numerous repetitions.
Bridge
This exercise helps to lose weight.
The bridge is an excellent tool to train the muscles of the buttocks and the back of the hips.
Execution of the exercise
Place on the carpet and bend your knees to the knees up to the right corner. About 20-30 cm between the feet. Fold your hands on your stomach. Lift the pelvis gently and lower it and work with your legs and gluteal muscles. If the exercise is administered too easily, it is worth putting an additional load on the lower abdomen or switching to the exercise on one leg (see link right below).
Breathe in when lowering the pelvis when lowering.
At least 20 to 30 repetitions in this exercise should be carried out.
Burpee
Burpee - King of weight loss exercises! But it's pretty difficult to do it.
Burpeee version
There are several options for burpee.
- Burpeee for experienced - classic push -ups + jumping
- Burpee for an average level - push -ups with knees + climbing in a standing position
- Burpeee for beginners - position is a focus that is + ascent to the location position
In general, everything depends on lying the position of the stop and then quickly going into the standing position. And repeat it many times. Experienced fitness lovers complement it with jumps. Less more experienced - just change the position of the body as soon as possible.
Breathing at Burpee is deep and rhythmically to the clock of movements. Otherwise you will simply not live until the end of the approach!
Burpee should be carried out at least 20 to 30 times per approach in a fairly large amount.
Plank
Planck is an exercise to reduce weight in the waist and belly. Airplanes are static exercises for waist and press.
Fulfillment of the front rod
Take the position of standing on the elbow. Body and legs are in the same line. It is necessary to keep in this position at least 30 seconds or longer.
Fulfillment of the sidebar
You should take the position of standing on an elbow. The legs should be on the other side. It is more difficult to keep your balance. The task is to keep at least 30 seconds on one side and then on the other side. This is considered an approach.
You can breathe when the boards are carried out. But it is better rhythmic to do without delay. You can stand in the strip for a few minutes when you pick up.
Go
The usual walk, which was played at a good pace every day, at Sports Comitures shoes is one of the most pleasant exercises for weight loss. Just go and enjoy! What could be better? You should walk at least 30-60 minutes a day. When the weather is bad, you can replace a walk by walking on a treadmill.
How to properly perform weight loss exercises
You can run them three to four times a week in each order. But before the exercises do it, it is worth carrying out a short warm up.
The number of approaches is two or three. Depending on the exercise, the number of repetitions is 15-25 or more. Carry out static exercises - stripes - 30 seconds or more.
And walking should be practiced 30-60 minutes or longer every day.
Exercises cannot be carried out immediately, but they smash them on different days and take on daily. This is much more effective!
Now you know enough about the most effective exercises for weight loss at home. The case is small - use them in practice and enjoy the result. I wish you success!