When you think about losing weight on several pounds, you should think immediately not only about diets, but also about the most effective exercises. I offer modern fitness clubs very diverse equipment: energy simulators, treadmills, elliptical simulators, stationary bicycles, dumbbells, rods and other options. But is all this necessary for weight loss without fail? In my professional appearance - no! In fact, if you don't have the opportunity (most of the time due to lack of time) to visit a fitness club, you can use very effective exercises that can be performed at home. The theme of the post is the best exercise for weight loss at home.
Note that these are not just randomly chosen exercises. These exercises are selected based on many years of fitness coach practice. And they all repeatedly prove their high efficiency in various weight loss complexes and general physical training at very different levels of people.
For starters, a small theory explains the essence of the issue.
What should be weight loss exercises at home?
Not all exercises are suitable for effective weight loss, but only those who fulfill certain rules. As at home we are usually deprived of the opportunity to use additional equipment, weight loss exercises should be quite complicated. And, of course, they can be performed with a small additional weight that may be at home: dumbbells, dumbbar pancakes, body bar. What's up - common water bottles!
Weight loss exercises must be very member of the energy. Fold your hands with dumbbells, all types of equal biblions in simulators and block systems - all this is not suitable! We need real exercises that seriously involve large masses of muscles at work. The load must be decent to sweat and a significantly increased pulse to deep breathing. Otherwise, there will be no necessary hormonal changes in the body.
Exercises must have many degrees of freedom, and not limit us to bend in a joint on a plane. Performing the right exercises, you are forced to maintain balance and strain the muscles that have not even been suspected! Such exercises involve many different muscles and organs at work. And this is very good! After all, this accelerates metabolism. Exercises should be directed to different areas of the body, not just to the problems, in which there are folds. So forget the exercises to lose weight! Train the whole body. And in the abdominal muscles, just don't forget to do 2-3 exercises additionally. So you immediately solve many problems and not just remove the stomach.
And the last one. Weight loss exercises should be performed in a large enough repetition number: 20-30 or more! Ideally up to 50-60 times. If some of the exercises will be difficult, there will always be their simplified analogs. Remember, for weight loss, it is important to do many repetitions!
Seven best weight loss exercises
I selected the best exercises for you you can use at home and in everyday life. Many of my clients do them easily at work, at the office, in a warehouse, next to the car during the stops. These exercises.
Squat
Conventional squats performed correctly and in sufficient quantities are one of the best weight loss exercises.
Squat performance
Stay straight, the legs of the shoulder width. The hands are lowered along the body. Tighten the lower back and return some pelvis. Fold your knees and lift your arms forward or above the head. In the lower position of the thighs, it should be parallel to the floor, and the back are still tense. The lower back is not rounded! It is important that your knees do not go too far during squats. It's harmful! To avoid this, take the pelvis harder and tilt your body forward. When you fold your legs, take a deep breath as you extend - Exhale. Well, if you can run at least 25 to 30 squats. Cool if 50-70.
Push -ups
Push from the floor is another magnificent exercise available for performance literally everywhere.
PUSH -UPS
Take the position of the stop lying down. If you are not in a very good physical form yet, use the push -up options with your knees (see the link below). Put your hands wide enough, no less than 85-95 cm. The body and legs must be a line. I shouted the elbows and try to touch the floor with my chest. It doesn't always work. But I should be struggling for it. If it is difficult to increase yet, you can fold your hands to the end, but only partially. This is also very useful. This option is obtained, which, however, is very useful. Then straighten your arms to the elbows. Repeat the necessary number of times. When you fold your hands, take a deep breath. When extending - exhale.
To sit
This is one of the best weight loss exercises in the abdomen.
Abdominal exercise is mainly a training of abdominal muscles.
Performing the exercise
Pour out on a sports carpet, bend your knees up to 90 degrees, stretch your hands toward your head. Increase energetically and lift the body immediately to a sitting position. Then return gently to the starting position. If your legs rise when performing abdominals, connect to some heavy item: a sofa, a closet, etc. When lifting the body, exhale, with the reverse movement - inspire.
The abdomen must strive to present itself in 20 to 30 repetitions. And certainly put something smoother under the sacred area, otherwise you will train this place with countless repetitions.
Bridge
This exercise helps to lose weight on the buttocks.
The bridge is an excellent tool for training the buttocks muscles and the back of the hips.
Performing the exercise
Lie on the carpet and bend your knees to the right corner. Between the feet of about 20 to 30 cm. Fold your hands in the stomach. Raise gently and lower the pelvis, working with the muscles of the legs and buttocks. If the exercise is very easily given, it is worth putting an additional load on the lower abdomen or changing to exercise on one leg (see the link below).
When lifting the pelvis, exhale, when lowering - inspire.
At least 20 to 30 repetitions in this exercise should be performed.
Bourgeois
Burpee - King of weight loss exercises! But it is very difficult to make it.
Burpee execution
There are several options for Burpee.
- Burpee for Experienced - Push -Classic Ups + Heel
- Burpee to a medium level - push -ups with knees + climbing to the standing position
- Burpee for Beginners - The position is an emphasis that is lying + climb to the standing position
In general, it all comes down to taking the position of the stop and then moving quickly to the standing position. And repeat many times. Experienced fitness lovers complement him with heels. Less experienced - Just change body position as soon as possible.
Breathing when performing the burpee is deep and rhythmic to the beat of the movements. Otherwise, you will simply not live until the end of the approach!
Burpee should be performed in a very large amount less than 20 to 30 times per approach.
Planck
Planck is an exercise for weight loss at the waist and abdomen. Airplanes are static exercises for the waist and the press.
Compliance with the front bar
Take the position of staying in the elbows. The body and legs are in the same line. It is necessary to handle this position for at least 30 seconds or more.
FULFILLING THE SIDE BAR
You must take the position of staying in an elbow. The legs should be located in each other. It is more difficult to maintain balance. The task is to stand for at least 30 seconds on one side and then the same on the other. This is considered an approach.
You can breathe when performing boards. But it is better to do it rhythmically, without delay. You can stay on the straps for several minutes when you serve.
Walking
The usual walk, performed daily, at a good pace, in sports shoes is one of the most pleasant exercises for weight loss. Just walk and enjoy! What could be better? You should walk daily at least 30-60 minutes. In bad weather, you can replace a walk by walking in a treadmill.
How to perform weight loss exercises correctly
You can execute them in any order three to four times a week. But before performing the exercises, it is worth doing a short and hot.
The number of approaches is two or three. The number of repetitions is 15 to 25 or more, depending on the exercise. Static Exercises - Strips - Run 30 seconds or more.
And the walk should be practiced daily for 30-60 minutes or more.
Exercises cannot be done at once, but to crush them on different days and get involved daily. This is much more effective!
Now you know enough about the most effective weight loss exercises at home. The case is small - use them in practice and enjoy the result. I wish you success!