When you think you lose weight of several kilograms, you should immediately think not only of diets, but also of the most effective exercises. I offer Modern Fitness Clubs very diversified: energy simulators, treadmills, elliptical simulators, fixed bicycles, dumbbells, rods and other options. But is all this necessary for weight loss without foul? In my professional look - no! In fact, if you don't have the opportunity (very often due to the 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 exercises for weight loss at home.
Please note that these are not just appropriate exercises. These exercises are selected on the basis of many years of the fitness coach. And everyone has repeatedly demonstrated their high efficiency in various complexes of weight loss and general physical training of very different levels of people.
To begin with, a small theory that explains the essence of the problem.
What should weight loss exercises be at home?
Not all exercises are suitable for an effective weight loss, but only those who comply with certain rules. Since we are generally deprived of the opportunity to use additional equipment at home, weight loss exercises should be quite complicated. And, of course, they can be performed with a small additional weight that can be at home: dumbbells, handlebars pancakes, body bar. What's there - ordinary bottles of water!
The slimming exercises should be very energy members. Fold your hands with dumbbells, all types of equabrics on simulators and blocking systems - all this is not suitable! We need real exercises that seriously involve large masses of muscles in work. The load should be decent, to sweating and a significantly increased impulse, up to deep breath. Otherwise, there will be no necessary hormonal changes in the body.
The exercises should have many degrees of freedom and not just fold in an articulation in a plan. I perform the right exercises, you are forced to maintain balance and strain the muscles that were not even suspected! These exercises involve many different muscles and organs in work. And this is very good! After all, this accelerates the metabolism. The exercises should be directed to different areas of the body and not only to those problems, on which there are folds. So forget the exercises to lose weight! He trains the whole body. And on the abdominal muscles, don't forget to do 2-3 more exercises. Therefore, you immediately solve many problems and not only remove your stomach.
And the last. Weight loss exercises must be performed in a sufficiently high number of repetitions: 20-30 or more! In general at 50-60 times. If some of the exercises are difficult, there will always be their simplified analogues. Remember, for weight loss it is important to make many repetitions!
Seven best weight loss exercises
I selected the best exercises for you that you can use at home and in everyday life. Many of my customers perform them easily at work, in the office, in a warehouse, near their car during the stops. These exercises.
Squat
The conventional squats performed correctly and in sufficient quantities are one of the best weight loss exercises.
Squat performance
You're straight, apart from the legs -Palla. The hands are lowered along the body. Tighten the lower back and return a little basin. Fold his knees and raise his arms forward or over his head. In the lower position of the thighs it should be parallel to the floor and the back is still tense. The lower back is not rounded! It is important that the knees do not go too far during squats. It's harmful! To avoid this, take the pelvis in a stronger way and tilts the body forward. When they bend your legs, take a deep breath when you go out - exhale. Well, if you can perform at least 25-30 squats. Cool if 50-70.
Lifting
Pushing from the floor is another magnificent exercise available to perform literally everywhere.
Execution of push -ups
Take the position of stopping lying. If you are not yet very good fit, use the push -up options with the knees (see the link just below). Put your hands wide enough, not less than 85-95 cm. The body and legs should be a line. Gracely folded the elbows and tries to touch the floor with the chest. It doesn't always work. But it should look for this. If it is still difficult to lift, you can bend your hands not to the end, but only partially. This is also very useful. This option is obtained, which, however, is very useful. Then it straightens her arms to the elbows. Repeat the required number of times. When you fold your hands, take a deep breath. When it extends - exhale.
Sit-up
This is one of the best weight loss exercises in the abdomen.
Sit-up exercise is mainly a training of the abdominal muscles.
Perform the exercise
Lie on a sports carpet, fold the knees up to 90 degrees, stretch your hands towards the head. It rises the arms vigorously and immediately lift the body in a sitting position. Then he returns without hitches to the starting position. If the legs rise during the execution of Sit -Up, hook them for a heavy object: a sofa, a wardrobe, etc. When the body is raised, you exhale, with the reverse movement - inhales.
The sit-up should strive to perform in 20-30 repetitions. And certainly put something softer under the sacred area, otherwise you will train this place with numerous repetitions.
Bridge
This exercise helps to lose weight in the buttocks.
The bridge is an excellent tool to train the buttocks of the buttocks and the back of the hips.
Perform the exercise
Lie on the carpet and bend your knees to the knees towards the right corner. Between the feet of about 20-30 cm. Fold your hands on the stomach. Lift without hitches and lower the pelvis, working with the muscles of the legs and buttocks. If the exercise is given too easily, it is worth putting an additional load on the lower abdomen or switch to the exercise on one leg (see the connection just below).
When the pelvis is raised, exhale, when it lowers - inhale.
At least 20-30 repetitions in this exercise should be performed.
Burpee
Burpee - King of the weight loss exercises! But it is quite difficult to do it.
Execution of Burpee
There are several options for Burpee.
- Burpee for Exped - Classic Push -ups + Jumping
- Burpee for an average level - push -up with knees + climbing in a stationary position
- Burpee for beginners - The location is an emphasis that lies + climbing in an upright position
In general, everything is reduced to taking the position of the stop, and then moves quickly to the erect position. And repeat it many times. Expert fitness lovers complete it with jumps. Less expert - just change the position of the body as quickly as possible.
Breathing when performing the Burpee is deep and rhythmic to the rhythm of the movements. Otherwise, you just don't live until the end of the approach!
Burpee should be performed in a fairly large amount, at least 20-30 times per approach.
Planck
Planck is an exercise for weight loss in life and abdomen. Planes are static exercises for life and printing.
Fulfillment of the front bar
Take the position of standing on the elbows. The body and legs are on the same line. It is necessary to resist this position for at least 30 seconds or more.
Fulfillment of the sidebar
You should take the position of standing on one elbow. The legs should be placed on each other. It is more difficult to maintain balance. The task is to resist for at least 30 seconds on one side, therefore the same on the other. This is considered an approach.
You can breathe when performing the axes. But it is better to do it rhythmically, without delay. You can stay in the stripes for several minutes when you resume.
Standing
The usual walk, performed daily, at a good pace, at Sports Comfort Shoes is one of the most pleasant exercises for weight loss. Walk and have fun! What could be better? You should walk on foot every day at least 30-60 minutes. With the bad weather, you can replace a walk with a walk on a treadmill.
How to correctly perform weight loss exercises
You can perform them in any order three or four times a week. But before performing the exercises, it is worth performing a short warm.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static exercises - stripes - perform 30 seconds or more.
And walking should be practiced every day for 30-60 minutes or more.
The exercises cannot be done at once, but to destroy them on different days and commit themselves daily. This is much more effective!
Now you know enough of 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!