When you think about losing weight by several kilograms, 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, treadmills, elliptical simulators, stationary bicycles, dumbbells, rods and other options. But is all this necessary for weight loss without fail? In my professional look - no! Indeed, if you do not have the opportunity (most often due to a 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 exercises chosen at random. These exercises are selected based on many years of practice of the fitness coach. And all of them have repeatedly proved their high efficiency in various complexes of weight loss and general physical training of very different levels of people.
To begin with, a little theory explaining the essence of the issue.
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 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 can be at home: dumbbells, pancakes from dumbbells, Body Bar. What is there - ordinary bottles of water!
Slimming exercises should be very energy-membered. Bending hands with dumbbells, all kinds of equalibrics on simulators and block systems - all this is not suitable! We need real exercises that seriously involve large masses of muscles into work. The load should be decent, to sweating and a significantly increased pulse, until deep breath. Otherwise, there will be no necessary hormonal shifts in the body.
Exercises should have many degrees of freedom, and not limit ourselves to bending in one joint in one plane. Performing the right exercises, you are forced to maintain balance and strain the muscles that were not even suspected of! Such exercises involve many different muscles and organs into work. And this is very good! After all, this accelerates the metabolism. Exercises should be directed to different zones of the body, and not just at problematic ones, on which there are folds. So forget about exercises for losing weight! Train the whole body. And on the abdominal muscles, just do not forget to do 2-3 exercises additionally. Thus, you immediately solve a lot of problems, and not only remove your stomach.
And the last. 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 analogues. Remember, for weight loss it is important to do a lot of repetitions!
Seven best exercises for weight loss
I have selected 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 are one of the best exercises for weight loss.
Performance of squats
Stand straight, legs shoulder -width apart. Hands are lowered along the body. Tighten the lower back and give a little pelvis back. Bend your knees and raise your arms forward or up above your head. In the lower position of the thighs should be parallel to the floor, and the back is still tense. The lower back is not rounded! It is important that your knees do not go too far during the squats. It's harmful! To avoid this, take the pelvis more strongly and tilt the body forward. When bending your legs, take a deep breath, when extending - exhale. Well, if you can perform at least 25-30 squats. Cool if 50-70.
Push -ups
Pushing from the floor is another magnificent exercise available for performing literally everywhere.
Execution of push -ups
Take the position of the stop lying. If you are not yet in very good physical shape, use the push -up options with your knees (see the link just below). Put your hands wide enough, no less than 85-95 cm. The body and legs should be one line. Gracely bent your elbows and try to touch the floor with your chest. It doesn't always work out. But it should be striving 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, nevertheless, is very useful. Then straighten your arms at the elbows. Repeat the required number of times. When bending your hands, take a deep breath. When extending - exhale.
SIT-UP
This is one of the best exercises for weight loss in the abdomen.
Sit-up exercise is primarily a training of the abdominal muscles.
Performing the exercise
Lie on a sports rug, bend your knees up to 90 degrees, stretch your hands towards your head. Enerfully raise your arms and immediately raise your body to a sitting position. Then smoothly return to the starting position. If your legs rise while performing sit-up, hook them for some heavy item: a sofa, a closet, etc. When lifting the body, exhale, with the reverse movement - inhale.
SIT-UP should strive to perform in 20-30 repetitions. And certainly put something softer under the sacrum 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 for training the muscles of the buttocks and the back of the hips.
Performing the exercise
Lie on the rug and bend your knees to the knees to about the right corner. Between the feet about 20-30 cm. Fold your hands on your stomach. Smoothly lift 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 link just below).
When lifting the pelvis, exhale, when lowering - inhale.
At least 20-30 repetitions in this exercise should be performed.
Burpee
Burpee - king of exercises for weight loss! But it is quite difficult to do it.
Burpee execution
There are several options for Burpee.
- Burpee for experienced - classic push -ups + jumping
- Burpee for an average level - push -ups with knees + climbing to standing position
- Burpee for beginners - position is an emphasis lying + climb to standing position
In general, it all comes down to taking the position of the stop lying, and then quickly move to the standing position. And repeat it many times. Experienced fitness lovers complement it with jumps. Less experienced - just change the position of the body as quickly as possible.
Breathing when performing Burpee is deep and rhythmic to the beat of the movements. Otherwise, you just won't live to 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 the waist and abdomen. Planes are static exercises for the waist and press.
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 hold out in this position for at least 30 seconds or more.
Fulfillment of the side bar
You should take the position of standing on one elbow. The legs should be located one on the other. It is more difficult to keep balance. The task is to hold out for at least 30 seconds on one side, and then the same on the other. This is considered one approach.
You can breathe when performing planks. But it is better to do it rhythmically, 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, at sports comfortable shoes is one of the most pleasant exercises for weight loss. Just walk and enjoy! What could be better? You should walk on foot daily at least 30-60 minutes. In bad weather, you can replace a walk with walking 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 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 30 seconds or more.
And walking should be practiced daily for 30-60 minutes or more.
Exercises can not be done at once, but to smash them on different days, and engage in daily. This is much more effective!
Now you know enough about 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!