Most dieters know that effective results can only be achieved by combining exercise with proper nutrition - and they're right about that.But many of them also mistakenly believe that in order to get a quality workout, you need to go to a health club or invest a lot of money in modern fitness equipment for home training.In fact, the only investment required to lose weight at home is time.
Basics of losing weight at home
Experts say the most effective way to speed up your metabolism and burn fat is to exercise using your own body weight.This method is the most effective and reasonable.The purpose of this type of weight loss exercise is not to use heavy weights to specifically exercise a certain muscle group, but to comprehensively train the whole body muscle tissue.Strength training focuses on pumping specific areas of the body without properly loading the rest of the muscles.Therefore, strength training alone is ineffective for weight loss.
You can lose weight at home by performing bodyweight training exercises that involve multiple muscle groups.In this case, the process of metabolism and fat burning proceeds faster, which, combined with proper nutrition, guarantees positive results.
You can perform weight loss workouts in intervals or cycles, combining them at your discretion.Circuit training can include a combination of 4 exercises in each direction, repeated 6-8 times without rest.You can only catch your breath between laps.
Upper body weight loss exercises
Each exercise in this set focuses on working the torso and upper body.But when they are done, muscles in other parts of the body are also working, which has a beneficial effect on the process of losing weight at home.
Classic push-ups
Most training grounds include this effective drill.During its execution, the main load-bearing muscles of the shoulder girdle, chest, triceps are involved, as well as the muscles of the legs and trunk that 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 place your toes on the floor, tensing your body and avoiding bending.Next, you need to bend your elbows and lower your body, then straighten your elbows, lift your body, and assume the starting position.For beginners, the classic push-up can be simplified: open your legs slightly 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), except that the legs should be slightly elevated.Because of this, when extending your elbows, you need to push slightly off the floor with your arms and chest, which increases the load on the muscles in these parts of the body.Your back should always be kept straight and your abdominal muscles tight.
spiderman push-ups
This exercise maximizes the load on the major working muscles.The starting position is the same as the classic push-up.Execution: Bend your arms, lower your chest while drawing your knees to your elbows; rise - return your lower limbs to the previous horizontal position.On the next repetition, the legs will change.It is important to tighten your abs and stabilize your back and hips.
shoulder push-ups
This exercise puts the greatest load on your shoulders.To do this, you need to place your feet on an elevated floor and place your hands as close to your feet as possible.The correct starting position should be something like the "/\" character.When standing, you need to lower your head, and then push up under the action of the shoulder girdle muscles to return to the starting position.
pull-ups
This exercise builds endurance and strength because you have to lift the weight of your entire body.Gripping a solid barbell directly, you need to pull your body as high as possible.For beginners, there is a lightweight exercise with the bar at waist level.You need to hang your arms straight under the bar and slowly pull your body toward the bar with the support of your heels.To simplify this element, you can place your entire foot on the floor, and to complicate it, use one hand to pull yourself up.
A set of lower body exercises
Elements of this set of exercises work all the muscles from the waist down, helping to keep your muscles toned and burn subcutaneous fat.
Squat
Squats are an important training exercise for the lower trunk.The correct approach is to lower your pelvis when squatting, with your feet and shoulders in a straight line, your back straight, and your abdominal muscles and buttocks tight.You need to make sure your knees don’t go beyond the line of your toes when squatting.The correct technique for performing the exercises is easy to remember and perform if you imagine yourself sitting in a chair behind you.You need to use your glutes and thigh muscles to lift your pelvis back to the starting position.
Squat with hands behind head
In the squat version, when the upper body is placed behind the head, the possibility of small impulses is eliminated and the load is slightly increased.Otherwise, the movement is similar to the classic squat.
Squat with arms raised
In this exercise, you squat down and raise your arms above your head.The rules and techniques are the same as regular squats.
pelvic lift
This is an exercise to lose weight on the hamstrings and tone your abdominal muscles.It is necessary to lie down, bend your knees, rest your feet, tighten your buttocks muscles and raise your pelvis.Pause and return smoothly without touching the floor.The execution becomes more complicated if you extend one leg up and lift your pelvis and lean on one limb.
lunge
Lunges and squats form the foundation of your lower body workout.If executed correctly, maximum results can be achieved.To do this, you need to take a step forward and bend your walking leg at a right angle at the knee so that your thigh is parallel to the floor.To stand up, you should push out slightly with your heels.Then you need to change the working lower body and repeat the lunge.When performing, keep your back and body straight and your abdominal muscles tight.
walking lunges
This is a more complex version of the lunge.It involves not returning the leg to a standing position, but instead pulling the back leg towards it, stepping forward.
reverse lunge
In this exercise, the step is not taken forward, but backward, and then the body is lowered, just like a normal lunge, following all the technical rules of execution.
Examples of aerobic exercise
Losing weight at home is impossible without cardio training.They enhance metabolic processes, forcing the body to use more energy.
"Jumping Jack"
This exercise can be used as a warm-up or as part of the main lesson.You need to stand upright with your lower limbs together and your upper limbs along your body - this is the starting position.You need to jump out, spread your legs, and raise your arms above your head as you jump.On the next jump you need to return to the starting position.It is important to make sure the load is on the balls of your feet when you jump.
"Burpee"
If burpees are included in a set of exercises, you are guaranteed to get a good cardiorespiratory load.You should start in a standing position, then kneel down on your knees, like a classic push-up, before jumping your legs toward your body and rising up.Doing burpees vigorously is a great aerobic exercise.To increase the difficulty, you can return to the starting position by jumping.
climb to higher places
This weight loss exercise is great because it puts a strain on the cardiac system and lower body at the same time.The initial height of the stands, benches or podium should be 20cm.You need to stand facing it, lift one foot and place it on top.Then, tense your leg muscles and push, lift, and pull the other leg up.In this position, pause and descend.Change the walking leg and repeat the exercise.As the body adapts to such loads, the height of the stand will need to be increased.
"Climber"
First, you need to assume a push-up-like position.Then you need to alternately pull your knees toward your chest without touching the floor with your toes.The faster the exercise is performed, the greater the load on the heart and body muscles.
Exercises to strengthen abdominal muscles
When losing weight, you need to pay special attention to your intestines and stomach.Even with overall weight loss, your stomach may still be loose or not flat enough.This is the peculiarity of this part of the body, so abdominal exercises are a must when losing weight.
plank
Very effective static bodyweight training element.It is necessary to assume a push-up position, but the focus is on the elbows, tightening and stretching the body.You'll need to stand like this for anywhere from 30 seconds to a few minutes, depending on your level of training.Planks and their variations must be included in muscle tone exercises.
side plank
It is performed sideways, emphasizing alternate upper limbs on one side.For beginners, start by standing on a plank for half a minute and gradually increase the time you perform this action.
Weighted leg raise
During this exercise, the abdominal muscles are tightened as much as possible so that you can feel a burning sensation in your abdomen.While hanging from the bar, you need to lift your legs up to your chest.In this case, the lower limb (bent or straight) forms a right angle with the hillock in the raised position, which must remain stationary and not swing.