Home exercises for weight loss

To improve your body, to get fit, healthy, you need to exercise. If gymnastics lessons are somehow impossible, weight loss exercises at home are also suitable. When professional trainers are asked about exercise, the answer is always the same: Effective exercise for weight loss at home is what you do!

To prevent weight gain it is essential to eat a healthy diet and exercise regularly. Basic Principle: Burn more calories than you consume. An experienced sports trainer will develop an effective weight loss plan at home. Such a program necessarily includes aerobic, electric loading, heating and stretching. If performed correctly and regularly, the exercises will bring results.

The body needs movement to function properly. Effective weight loss exercises at home can change your figure as well as workout in the gym. The more muscle mass, the faster the metabolism burns and the faster the calories. Ohanism expends a great deal of energy to maintain muscle mass. Even when eating, walking or sleeping, calories are burned and fat is burned.

Benefits of Exercise for Weight Loss:

1. Restore body functions.
Treatment of
2. diseases.
3. Fast burning of fats.
4. Thin muscles for excellent physical shape.
5. Eliminate "problem areas".
6. Increased endurance and strong heart muscle.
7. Psychological rest.

To start the excess fat regimen, the standard workout lasts 30 minutes, pausing between 30-60 seconds.

Necessary tools for home exercise

You should keep track of your weight and volume before you start training.

Measure the volume:

• one arm at shoulder level;
• at the narrowest point of the waist;
• thighs at a wide point, while closing the legs.

Measurements are made and weighed once a week.

Inventory: Gym, rubber band, fitball, jump rope, body strip and dumbbells. For beginners 1 kg dumbbells are suitable for training, after a couple of workouts, increase the weight by 1 kg. Exercising at home for girls to lose weight allows you to lose weight muscles - 4 kg. If the rope cannot be used, jump without it.

When asked by beginners what kind of exercise machine you should buy for your home, experienced trainers recommend that you do not have a treadmill, treadmill or exercise bike in orbit. A jump is enough for weight loss exercises at home. If you find the motivation to jump on it for a few minutes a day, then it makes sense to think about buying a full-fledged simulator.

warm up

Home slimming workout starts with warming energy. Exercise for the home - light jumping, walking or jogging on the ground for 6 minutes.

After warming up, stretch large groups of leg, arm and spine muscles.

Stretching the anterior thigh muscle: Stand up straight, bend the right knee and raise the right hand towards the buttocks. Repeat with the left leg.

Stretching the back of the thigh: Outstretched legs Bend the right leg at the knee and lean towards the left flat. Stretch to the other side.

Stretching your back, ribs and abdominal muscles, a set of exercises to lose weight at home:

1. Spread your legs shoulder-width apart, reaching as far as your toes with your hands.
2. Spread your legs wide, close your hands above the forearm, and lower yourself in front of your eyes at eye level. In this case, turn your back on it. Raise your hands above your head and bend your lower back.
3. Grasp the right wrist with the left hand, pull as far as possible and turn to the right. Repeat on the left side. Smoothly lower your arms to the sides and open your shoulder girdle as wide as possible.

Slimming Exercises at Home: Guidelines

People think that home weight loss exercises are only suitable for beginners, but this is not the case. Exercise at home involves a full load on the lower and upper body, abdomen and back. Exercise at home every day, at least 5 days a week.

Home Slimming is an interval training with "metabolic effect". This includes high-intensity, high-speed endurance training, alternative strength training, and fast-paced aerobic exercise. For several hours after exercise, accelerated fat burning and weight loss continue. Consider Interval Fitness Exercises.

Aerobic exercise

For rapid weight loss, in addition to the relief muscles, it is necessary to develop the heart muscle. Aerobic exercise to lose weight at home is called "cardio" - the heart begins to work at full strength, disappears breathing and swelling of the body. Blood is saturated with oxygen, burns calories and begins a weight loss regimen.

Cardio Exercises means doing exercises at the same pace for 30 minutes or more:

• running;
• walk at a fast pace;
• Jump;
• swimming;
• Cardio training.

For maximum results, athletes do aerobic weight loss exercises 5-7 days a week.

Weight Loss Homework for Leg Strength

Quadriceps femoris

Weighted Play Squat

Lift 5 kg or more of dumbbells at the foot and stand up straight, spread your legs apart, knees slightly bent. The socks go in the same direction as the elbows.

Perform plie:

1. While inhaling, slowly bend your knees and walk until your thighs are parallel to the floor. The hands are real.
2. Focus on the heels, slowly returning to the SP as you exhale.

It is important to maintain the spine properly to avoid injury.

front swings

Stand on the left side of the chair, hold to the left from behind. Place the right palm on the thigh.

Performance Technique: Raise the straight right leg forward sharply, slowly lower back (do not throw, muscle is tense). The exercise works on the front of the thigh. Do it 12 times, repeat with the left foot.

Abs, Rectangle: "Climber"

Take a tense stance, weight on your palms and feet. Reach the right knee to the chest, place the right foot on the toes under the thigh.

Technique: Suddenly change legs with a jump - straighten your right leg and bend your left leg like a climber. Repeat alternately at a fast pace for 30 seconds.

Gluteus muscles: half bridge

Lie on your back on your back, arms along your torso, knees bent, legs shoulder-width apart.

Lean on your heels as you exhale, lift your thighs to the floor. Hold your back properly and hold for a second. Slowly return to PI during inhalation.

You will complicate the workout if you focus on one leg while lifting with the other.

Back - alternately with both feet.

While standing, place the chair to the left, holding the chair with your left hand. Put your right hand.

Performance:

1. Take your right leg back and bend your left knee to a 90 degree angle. Bend your right arm at the elbow. The knee of the right foot is directed towards the floor.
2. Lower your right leg and roll it forward, straighten your legs and right arm.

Repeat 10 times, bend the right side for the chair and work the left leg.

Abductor: Walking on a rubber band

Stand up, legs slightly bent, gymnastic elastic stretched at the knees. The back is straight, the head and neck are directed upwards.

Technique: Leaning bent legs to the side, keeping the elastic always tight. Placing the ankles instead of the knees will make the exercise more difficult.

Calves: Gaining Weight

Exercise requires auxiliary equipment: floor-mounted board and body strip.

Stand on a board (or any handy object up to 3 cm high) with your half foot. The elbows are straight, the heel remains on the floor. Hold the string (or barbell) at the shoulders, the back straight.

Exercise: Stand on your toes, roll your ankles on the board and blow your heel off the floor. Return to IP

Elbows and back straight, calves and ankles working.

If there is no board or it is difficult to exercise, make heel rolls on the floor.

Hamstrings

Fitball is required. Lie on your back, drag the calves to the fitball so that when the legs are moving, the feet are on the ball.

Exercise: Lift your thighs, hold the weight on your shoulder blades and legs. Bend your knees, push the ball as close to you as possible, press the veins. Hold for a second and return to PI.

Home Exercises for Weight Loss, Chest Muscles

Butterfly

An effective exercise to strengthen the chest muscles.

Start with the bottom pillow on the back. Bend your legs at the knees, pressing your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the hands are evenly spread on the sides.

Performance: Raise straight arms to eye level, slowly lower. Perform 3 sets 10 times.

Pushes, Medium Position

The main chest muscles, deltoids with triceps and partially the spine are included in the work.

Lie on the floor, focus on straight arms and legs, body is equal. Brushes shoulder width apart.

Performance:

• Bend your elbows as far down as possible with an even body. Do not bend the elbows, hold them on the body.
• Straighten the chest and triceps, straighten the arms, and stand up straight.

If the exercise is difficult, start by pushing the knee. At the same time, the legs are cross-linked.

Strength training for weight loss at home

Biceps Curl

When standing, pull the barbell (body strip) by hand. Turn the palm forward, elbows should be close to the torso.

Performance: Raise the barbell to shoulder height as much as possible without lifting your elbows from your body. As you exhale, slowly lower the barbell into the PI.

Shoulders: Standing dumbbell raises

Stand up straight, spread your legs shoulder-width apart, slightly bend your arms at the elbows with dumbbells and press against the body.

Performance:

1. As you exhale, lift the dumbbells in front of you to shoulder level, pause for a second, and slowly lower yourself during inhalation.
2. As you exhale, raise your shoulders to shoulder level, pause for a second, slowly lower yourself. Continue to alternate.

Do not allow spinning or turning when lifting dumbbells.

Triceps Seated Dumbbell Raises

Sit on a chair or armchair, bring your chest to your knees and your back straight so that it is parallel to the floor. With the left hand take the leg of a chair or chair, and with the right hand take the dumbbell and press the elbow to the body. Lower the palm with the hunter vertically so that you get a 90 degree angle.

Execution: Stretching the elbow on the body, while lifting, lift the dumbbell until the right arm is fully extended. As you inhale, slowly lower your hand into the PI. Repeat with the left hand.

After several exercises, you will be able to do exercises for both arms at the same time.

Abdominal strength exercises

lower press, pass

Sit on the floor, then move your body back and lean on your forearm (elbows back, fingers pointing to feet). The right knee and ankle are bent in an oblique position, and the left leg is raised 45 degrees off the floor.

Performance: Smoothly place the right knee on the chest, without changing the position of the left leg and without ankle aversion. Pause for a second, return to starting position. Repeat 8 times for left and right legs.

This exercise strengthens the abdominal muscles, destroys the hip joints. To make it harder to lose weight at home, increase the pace.

Straight, internal and external oblique and transverse abdominal muscles

Lie on the floor, spread your arms over your head and raise your legs at a 45-degree angle to the floor.

Performance: Inhale, lift your head and shoulders off the floor, remove the ribs at the hip joints, exhale at the highest point. Both feet in the air, hands parallel to the feet. Breathing is equal. Hold the 4 numbers, inhale and slowly lower to the starting position as you exhale.

This is a kind of breathing exercise by activating the abdominal muscles.

tilted abdomen

You will need a fitball or a regular ball.

This exercise, like regular crushing, works the bent muscles.

Lie on your back, spread your arms out to the sides and firmly press the floor, palms down. Place the fitball between your legs and lift them 90 degrees on the body, slightly bending the knees.

Performance: Slowly lower your right leg to the floor parallel to the hand, without releasing the ball, slowly return to the starting position. Repeat with the left leg.

Rectus abdominis, upper and lower press, accordion in practice

When performing

movements, the body folds like harmonious hairs. This is a very effective exercise to lose weight at home.

Lie on your back, with both arms behind your head, legs spread, lift your heels 6-10 cm off the floor, stretch your socks.

Exercise: Stretching the bumps, bending and lifting the knees to the chest, lifting the thighs and upper body to the shoulder blades. Do 3 sets 8 times.

The number of repetitions of

exercises varies according to the physical training.

A combination of cardio and strength training is called interval training and can reduce your home weight loss time to 10-30 minutes.

"Metabolic effect" in 10 minutes

The

energy expenditure session is comparable to 150 minutes of "pure" aerobic exercise. With such a program you can lose weight and improve your well-being. Exercising at the maximum pace alternates with recovery - walking for 15-45 seconds or jogging on the ground.

Warm up at home before a quick weight loss exercise - 6 minutes warm up and 5 minutes after a workout.

Rocket Leap

Place your feet shoulder-width apart and bend at the knees, hands on the quadriceps muscle.

Performance: Jump, "throw" the right weapon to the front. Land gently PI. Do 2 repetitions 15-24 times.

To enjoy the workout, grab the dumbbells and sit down.

Star Jump

Legs shoulder-width apart, knees bent, hands straight to the sides.

Performance: Jump, raise straight arms at shoulder level. Land gently PI. The back is always straight.

Do 2 repetitions 15-24 times.

Squats

Legs shoulder-width apart, hands on thighs or outstretched forward.

Performance: Sit until the elbows form a right angle. The back is straight, the elbows do not exceed the level of the fingers.

Spread the exercise thread or dumbbells.

Rear exits

Stand up straight, feet shoulder-width apart, arms straight at side.

Performance: Raise the right leg as far back as possible while bending the left knee until the right angle is formed. The heel of the foot does not come off the floor. Return to IP Repeat with the left leg.

Do 2 repetitions 15-24 times.

Complication: Jumping with hand jumps.

Burp

Stand with feet shoulder width apart.

Technology:

1. Put your hands on the floor.
2. Straighten your legs on the plank.
3. Roll up in a hug and roll up, arms outstretched.

For a light burp, just stand up instead of jumping.

Burp is a multi-joint exercise that involves several muscle groups at once. The most stressed muscles are the legs (bumps, glues and calves), the load also falls on the chest areas, triceps and shoulders. There are virtually no muscles that are not affected by the burp.

If there is a rope, it is permissible to replace any of the exercises listed below with a jump rope for 60 seconds, or to supplement it with exercises.

After a metabolic workout, drink plenty of water to hydrate. It is also not recommended to eat within 2 hours of training.

Fitness ball exercises for beginners

Those without training are not advised to start intensive lessons immediately. If you used to exercise regularly but take long breaks between classes, you need to start rebuilding and strengthening your muscle corset. A home weight loss exercise program is ideal for this. Exercising increases muscle density, endurance, reduces the risk of injury, and prepares the body for increased stress.

Effective weight loss exercises at home - on a fitness ball (fitball). For beginners, two sets start with 10-15 repetitions, the optimal level is 2 to 3 sets of 20 repetitions. Better a poor horse than no horse at all.

Rear Exercises

Chest section, classes for osteochondrosis prevention

Lie on a fitball below your abdomen and rest your feet against a wall for stability. Put your hands along your torso, palms up.

Technology:

1. Lift your upper body, rotate the floor with your palms and squeeze your shoulder blades. Do not turn your back.
2. Slow down and return to PI.

waist region

Sit on the floor with your legs spread, blow a rubber band over your legs, lean forward, and create a slight tension in the group.

Technology:

1. Lean back 110 degrees, bring your hands to your chest and squeeze your shoulder blades.
2. Wait a second.
3. Slowly return to PI.

Loin and Abs

Kneel behind the football, place your knees on the ball. Lean forward so that your stomach is on the ball.

Technology:

1. Slowly roll the ball 5 cm forward with your elbows.
2. Slowly return to PI.

To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, thighs and legs form a straight line.

Abdominal Exercises

tilted abdomen

Close to the wall, sit on the fitball with your right thigh, stretch your right leg forward and press your left leg back. For stability, place your feet against the wall and bring your hands behind your head.

Technology:

With your back straight, lower your body with a fitball and raise it to its original position. Run smoothly, repeat 15 times on each side.

rectum and inclined abdomen

Sit on the football, stand on your back and leave your feet on the floor with a confident focus. Give your hands to your temples.

Technology:

Lift your body up, extend your right elbow to your left knee. From the lower starting place. Repeat alternately with left and right hands.

Top Press

Lying on the floor on his back, legs straight, squeeze the fitball between the legs and lift at a 45 degree angle. Hands straight, towards the ball.

Technology:

Lift your shoulder blades off the floor and touch the ball with your fingertips. Slowly lower the body to the IP.

This set of exercises improves coordination and tones your muscles, preparing you for more complex exercises.

Body Shaping Exercises

The hourglass body shape is considered ideal for a woman figure when the volume of the breasts and thighs are equal, with a narrow waist. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. For this type of women it is not enough to lose weight, they strive for the ideal shape. For this purpose, shaping is carried out at home - slimming classes according to individual program, taking into account the type of figure.

Formation of "pear" woman

Full, "heavy" thighs, narrow waist and beautiful shoulders - this is what a "pear" shape, or "triangle" looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the home slimming exercise program for girls has two goals: to tighten the thigh muscles, to remove their volume, and to build chest and shoulder mass.

Training principle:

1. Lots of lounges and seats.
2. Forehead swings.
3. Rise of dumbbells.
4. Aerobic exercise.

Focus on the quadriceps, glues, shoulders, and triceps. On the legs, 12 repetitions of the exercise, on the arms - 8.

Do not run away from the grabbing muscle while correcting the "pear". Side swings and side steps are not for you!

1> Total Squats > > > > >

Week Number	number of seats
	1	8	10	8	8	6	40
2	10	12	10	10	8	50
3	10	15	12	12	10	59
4>	72
5	15	20	18	16	12	82
6	15	20	20	20	15	90

Exercises for apple shape

Usually of medium height, with narrow thighs and broad waist. It is in this year that the "apple" woman quickly accumulates fat deposits. The legs and arms are often thin and slender.

Exercise direction:

1. Cardio load (treadmill, stepper, walk, jump).
2. Exercises to reduce the waist (hula hoop rotation, use of a gymnastic disc, press pump).
3. Power load on the legs (visual alignment with the upper body).

Do not switch to side curves or use an exercise bike or orbital track.

Training Rules: Setting Up a Mode

There are many systems of exercise at home. Interval training works well for weight loss, but there are other approaches as well.

An effective split program designed for three days of workouts a week with alternate workouts for different muscle groups. On days without strenuous exercise, aerobic exercise.

Example:

• Monday is jogging.
• Tuesday - legs and abs.
• Wednesday - Rope and jump.
• Thursday - Back and arms.
• Friday - Swimming.
• Saturday - chest and legs.
• Sunday is a day of rest.

This is just a general example, as a split system is individually selected for everyone.

How not to lose the incentive to exercise at home?

Unfortunately, the motivation to exercise at home to lose weight decreases as there are other activities at home.

The main tip to follow in this situation is quite simple: Create positive activity. Then you will be taken out of the "terrible force" for training.

Create a plan

It is important to plan your workout at home as well as in the gym. Schedule the same time regularly, write a plan and make an appointment 3 weeks in advance. After overcoming these three weeks, you will enter the mode and not even think about losing your workout.

Change Exercises

Also add variety to your weight loss workout by switching and alternating workouts at home. A limited accessory device does not mean monotony - do different exercises with the same equipment. Use tools at home - even a rolling pin or towel will work for many exercises.

Make weight loss a game!

You can not neglect the element of competition, combine your family or friends at the same time training and measure volume. In the beginning, it forces me to win in measurements and after a few weeks of regular lessons - the long-awaited changes in figure.

The goal of weight loss exercises is to lose weight, get fit and improve your health. To do this, listen to your body. Training should be done to the maximum, but not "wear". Go through only the possible exercises, follow the schedule. With each workout, your heart, lungs, joints, muscles, tendons, and bones become stronger. Fat melts and you lose weight, even if it is not yet visually noticeable.