When you are thinking of losing weight by multiple kg, you should immediately think not only about diets but also about the most effective exercises. I offer modern fitness clubs very diverse equipment: power simulators, treadmill, elliptical simulators, stationary bikes, dumbbells, rods and other options. But is all this necessary for weight loss without failure? In my professional look - no! In fact, 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 theme of the post is the best exercises for weight loss at home.
Note that these are not only exercises chosen randomly. These exercises are chosen based on many years of practice with fitness coach. And all of them have repeatedly proven their high efficiency in different complexes of weight loss and general physical exercise of very different levels of people.
For starters, a small theory explaining the essence of the problem.
What should be exercises for weight loss at home?
Not all exercises are suitable for effective weight loss, but only those that comply with certain rules. Since we are usually deprived of the possibility of using additional equipment, weight loss exercises should be quite complicated. And of course, they can be done with a little extra weight that can be at home: dumbbells, pancakes from dumbbells, body beam. What's there - ordinary bottles of water!
Slimming exercises must be very energy members. Bending hands with dumbbells, all kinds of equality on simulators and block systems - all this is not suitable! We need real exercises that seriously involve big muscles in work at work. The load must be decent, sweat and a markedly increased heart rate until deep breathing. Otherwise, there will be no necessary hormonal displacements in the body.
Exercises must have many degrees of freedom and do not limit us to bending in the part of a plane. Performing the right exercises, you will be forced to maintain balance and the silk muscles that were not even suspected of! Such exercises involve many different muscles and organs in work. And this is very good! After all, this is accelerating this metabolism. Exercises should be directed to different zones in the body and not only by problematic on which there are folds. So forget the exercises to lose weight! Exercise the whole body. And on the abdominal muscles, just don't forget to perform 2-3 exercises in addition. Thus, you immediately solve many problems and not only remove your stomach.
And the last one. Exercises for weight loss must be performed in a sufficiently large number of repetitions: 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 a lot of repetition!
Seven best exercises for weight loss
I have chosen the best exercises for you that you can use at home and in everyday life. Many of my clients easily perform them right at work, in the office, in a warehouse, next to their car during stops. These exercises.
Squats
Conventional squats performed correctly and in sufficient quantities is one of the best exercises for weight loss.
Performance of squats
Stand straight, the legs shoulder -width apart. The hands are lowered along the body. Tighten the crucifix and give back a little pelvis. Bend your knees and lift your arms forward or up over your head. In the lower location of the thigh must be parallel to the floor and the back is still tense. The crucifix is not rounded! It is important that your knees do not go too far below squats. It's harmful! To avoid this, take the pelvis stronger and tilt the body forward. When you bend your legs, take a deep breath as you stretch - exhale. If you can perform at least 25-30 squats. Cool if 50-70.
Push -Ups
Pushing off the floor is another magnificent exercise available to perform literally everywhere.
Performing Push -Ups
Take the position of stop lying. If you are not yet in very good physical shape, use the push -up settings with your 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 bent the elbows and try to touch the floor with your chest. It doesn't always work. But it should strive for this. If it is difficult to push up yet, you can bend your hands not to the end but only partially. This is also very useful. This option is obtained which is nevertheless very useful. Then fix the arms of the elbows. Repeat the required number of times. When you bend your hands, take a deep breath. When you stretch - exhale.
Sit-up
This is one of the best exercises for weight loss in the stomach.
Sit-up exercise is primarily a training of the abdominal muscles.
Performing the exercise
Lie on a sports blanket, bend your knees up to 90 degrees, stretch your hands against your head. Raise energy your arms and immediately lift your body to a seated position. Then turn back smoothly to the starting position. If your legs rise while performing your -up, you need to connect them to a heavy item: a sofa, a cabinet, etc. When you lift the body, exhale with the reverse movement - inhale.
Sit-up must strive to appear in 20-30 repetitions. And certainly puts some softer under the Sacrum area, otherwise you train this place with several repetitions.
Bridge
This exercise helps to lose weight in the buttocks.
The bridge is an excellent tool for training the muscles of the buttocks and back of the hips.
Performing the exercise
Lie on the rug and bend your knees on your knees to the right corner. Between the feet approx. 20-30 cm. Fold your hands on your stomach. Lift and lower the pelvis smoothly and work with the muscles of the legs and buttocks. If the exercise is given too easily, it is worth putting an extra load on the abdomen or switching to the exercise on one leg (see the link just below).
When lifting the pelvis, exhale as you lower - inhale.
At least 20-30 repetitions in this exercise must be performed.
Burpee
Burpee - King of Exercises for Weight Loss! But it is quite difficult to do so.
Burpee execution
There are several options for Burpee.
- Burpee for experienced - classic push -ups + hopping
- Burpee for an average level - push -ups with knee + climbing to standing position
- Burpee for Beginners - Position is a weight of being + increase to standing position
Generally, it all comes down to taking the position as stop lying and then quickly moving to the standing position. And repeat it many times. Experienced fitness lovers complement it with jumps. Less experienced - just change the body's position as soon as possible.
Breathing when performing burpee is deep and rhythmic to the movement of the movements. Otherwise, you just don't live until the end of the procedure!
Burpee must be performed in a fairly large amount of at least 20-30 times per day. Approach.
Planck
Planck is an exercise for weight loss at the waist and stomach. Flights are static exercises for the waist and press.
Fulfillment of the front beam
Take the position of standing on the elbows. The body and legs are on the same line. It is necessary to hold out in this position for at least 30 seconds or more.
Fulfillment of the sidebar
You need to take the position of standing on an elbow. The legs must be placed on one on the other. It is more difficult to keep balance. The task is to endure 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 planks. But it is better to do it rhythmic without delay. You can stand in the strips for several minutes when you pick up.
Walking
The usual walk, performed daily, at a good pace, on sports comfortable shoes is one of the most comfortable weight loss exercises. Just go and enjoy! What could be better? You must go on foot daily at least 30-60 minutes. In bad weather you can replace a trip with going on a treadmill.
How to perform weight loss exercises correctly
You can perform them in any order three to four times a week. But before performing the exercises, it is worth performing a short hot -op.
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 30 seconds or more.
And walks should be practiced daily for 30-60 minutes or more.
Exercises cannot be performed at once, but to smash them on different days and participate in daily. This is much more effective!
Now you know 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!