When you think about losing weight with several kilograms, you should immediately think not only about diets, but also the most effective exercises. I offer modern fitness clubs with very diverse equipment: power simulators, runways, elliptical simulators, stationary bikes, dumbbells, rods and other options. But is all this necessary for losing weight without failure? In my professional appearance - no! Indeed, if you do not have the opportunity (most often due to lack of time) to visit a fitness club, you can use very effective exercises that can be done at home. The topic of the news is the best exercises for weight loss at home.
Please note that these are not just exercises chosen at random. These exercises are selected based on many years of fitness trainer practice. And they have all repeatedly proven their high efficiency in a variety of weight loss complexes and general physical training of very different people.
At first a little theory that explains the nature of the question.
What should be exercises at home?
Not all exercises are suitable for effective weight loss, but only for those that meet certain rules. Since we are usually denied the ability to use additional equipment at home, weight loss exercises should be quite difficult. And, of course, they can be done with a small extra weight that can be at home: dumbbells, pancakes from dumbbells, body bar. What is there - ordinary water bottles!
Slimity exercises should be very energetic. Bends hands with dumbbells, all kinds of equal simulators and block systems - it's not all right! We need real exercises that seriously involve large muscle mass at work. The load should be proper, sweaty and significantly increased pulse to deep breath. Otherwise, the body will not require hormonal shifts.
Exercises should be many degrees of freedom, not limited to bending in one joint in one plane. When doing the right exercises, you are forced to maintain balance and climb the muscles that were not even suspected! Such exercises at work are associated with many different muscles and organs. And that's very good! After all, it speeds up metabolism. Exercises should be directed to different areas of the body, not just the problematic that have folds. So forget about weight loss exercises! Train the whole body. And on the abdominal muscles, just don't forget to do extra 2-3 exercises. This allows you to solve a lot of problems immediately and not just remove your stomach.
And last. Exercises for weight loss should be done in a sufficient number of repetitions: 20-30 or more! Ideally, up to 50-60 times. If some exercises are difficult, there will always be simplified analogues. Remember that it is important to do a lot of repetitions for weight loss!
Seven best exercises for weight loss
I have chosen the best exercises you can use at home and everyday life. Many of my customers are easy to do directly at work, in the office, in stock, next to their car at stops. These exercises.
Squat
Conventional squat performed properly and is one of the best weight loss exercises in sufficient quantities.
Squats performance
Stand straight, leg shoulder width apart. The hands are lowered along the body. Tighten the lower back and return a little pelvis back. Bend your knees and lift your hands forward or up above your head. The lower position of the thighs should be parallel to the floor and the back is still tight. The lower back is not rounded! It is important that your knees are not too far from squatting. It's harmful! To avoid this, resist the pelvis and bend your body forward. When folding your feet, breathe deeply, extending - exhale. Well, if you can do at least 25-30 squat. Cool if 50-70.
Push -ups
Pushing from the floor is another great exercise available literally everywhere.
Push -ups Fulfillment
Take the stopping position to lie. If you are not in a very good physical shape yet, use Push -Up options with your knees (see link just below). Put your hands wide enough, not less than 85-95 cm. The body and feet should have one line. Greisely bend your elbows and try to touch the floor with your chest. It does not always succeed. But it should strive for it. If it is still difficult to move up, you can bend your hands not to the end, but only partially. It is also very useful. This option is obtained, which is still very useful. Then straighten your hands to your elbows. Repeat the number of times required. Breathe deeply by putting your hands deep. Extending - exhale.
Sit
This is one of the best exercises for losing weight in the stomach.
Sitting exercise is mainly abdominal muscle training.
Exercise
Leave on the sports carpet, bend your knees up to 90 degrees, stretch your hands against your head. Approximately lift your hands and immediately lift your body in a sitting position. Then return evenly to the starting position. If your feet rise when sitting, tie them to a heavy object: a sofa, a wardrobe, etc. When lifting your body, exhale with an inverted movement - inhale.
Sitting should try to make 20-30 repetitions. And be sure to put something softer under the cross area, otherwise you will train this place with many repetitions.
Bridge
This exercise helps to lose weight in the buttocks.
The bridge is a great tool for training the buttocks and hips.
Exercise
Leave on the carpet and fold the knees to the knees to the right corner. Between the feet about 20-30 cm. Fold your hands on your stomach. Raise and lower the pelvis smoothly when working with leg and buttocks. If the exercise is done too easily, it is worth placing an extra load on the lower abdomen or switching to the exercise on one leg (see link just below).
When lifting the pelvis, exhale, lowering - inhale.
At least 20-30 repetitions in this exercise must be performed.
Burpee
Burpee - King of Weight Loss Exercises! But it is quite difficult to do.
Burpee execution
Burpee has several options.
- Burpee on experienced - classic push -ups + jumping
- Burpee Medium Level - pushed with knees + climb standing position
- Burpee for beginners - the position is the emphasis that lies + climb standing position
All in all, it all depends on the position of the stop, and then quickly moves to the standing position. And repeat it many times. Experienced fitness lovers complement it with leaps. Less experienced - just replace your body condition as soon as possible.
Breathing, performing Burpee, is a deep and rhythmic rhythm of movement. Otherwise, you just won't live until the end of the approach!
Burpee should be done quite large quantities-at least 20-30 times in one approach.
Impact
Plank is a weight loss exercise at the waist and abdomen. Airplanes are static exercises for the waist and press.
The fulfillment of the front bar
Take the standing position on your elbows. The body and legs are on the same line. This position must be kept for at least 30 seconds or more.
Filling the side bar
You should take a standing position on one elbow. The feet should be from each other. It is more difficult to maintain balance. The task is to hold for at least 30 seconds on one side and then the same on the other. It is considered one approach.
You can breathe on boards. But it is better to do it rhythmically, immediately. You can stand in strips for several minutes when you take it.
Walk
An ordinary walk that is done every day at a good pace, sports Efforth shoes are one of the most enjoyable weight loss exercises. Just walk and enjoy! What could be better? You should walk on your feet for at least 30-60 minutes each day. In bad weather, you can replace a walk on the treadmill.
How to properly perform weight loss exercises
You can take them in any order three to four times a week. But before exercising, it is worth doing a short warm -up.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static exercises - strips - perform for 30 seconds or more.
And walks should be practiced daily for 30-60 minutes or more.
Exercises cannot be done immediately, but destroy them on different days and get involved every day. It's much more effective!
Now you know enough about the most effective exercises for weight loss at home. The thing is small - use them in practice and enjoy the result. I wish you success!