When you think about losing weight with a few pounds, you should immediately think not only about your diet, but also about the most effective exercises. I offer modern fitness clubs very diverse equipment: Power simulators, treadmills, oval simulators, stationary bicycles, plots, poles and other options. But is all this necessary for weight loss without mistake? In my professional appearance - no! Indeed, if you do not have a chance (usually 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.
Please keep in mind that these are not just exercises selected at random. These exercises are selected from the many years of exercise. And everyone has repeatedly proved their great efficiency in various braided weight loss and general fitness training very different levels of people.
To begin with, a little theory that explains the essence of the matter.
What should be exercises for weight loss at home?
Not all exercises are suitable for effective weight loss, but only those that are in accordance with certain rules. Since we at home are usually deprived of the opportunity to use additional equipment, weight -tensions should be quite complex. And of course, you can be performed with a small additional weight that can be at home: plots, pancakes from weights, body bar. What is there - ordinary bottles of water!
Slimming exercises should be very energy -related. Bend hands with weights, all kinds of equations on simulator and block system - all this is not suitable! We need real exercises that seriously involve a lot of muscle at work. The load should be decent, sweat and significantly increased pulse, until deep breath. Otherwise, there will be no necessary hormonal changes in the body.
Exercises should have many levels of freedom and not limit ourselves to bending in one point in one plane. When you do the right exercises, you are forced to maintain the balance and stress of the muscles that were not even suspected! Such exercises include many different muscles and organs at work. And this is very good! After all, this accelerates this for metabolism. Exercises should be directed to different areas of the body and not just in problematic, where there are folds. So forget the exercises to lose weight! Read the whole body. And on the abdominal muscles, don't forget to do another 2-3 exercises. Thus, you immediately solve a lot of problems and not only remove your stomach.
And the last. Weight loss exercises must be done in a sufficient number of repetitions: 20-30 or more! Preferably up to 50-60 times. If some exercises become difficult, their analogy will always be simplified. Remember that for weight loss, it is important to make a lot of repetitions!
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 customers easily perform them at work, in the office, in a warehouse, next to their car during stops. These exercises.
Short
Traditional shorts went correctly and in sufficient quantities are one of the best exercises for weight loss.
The results of a short
Stand straight, legs shoulder -break apart. Hands are lowered along the body. Tough the back and reinstate a little hip. Bend your knees and lift your arms forward or up above your head. The lower position of the thighs should be parallel to the floor and the rear is still tense. The backbone is not rounded! It is important that the knees do not go too far in short. It's harmful! To avoid this, take the pelvis stronger and lean on the body. When bending your feet, breathe deeply as you reach out - breathe. Well, if you can perform at least 25-30 short. Refrigerate if 50-70.
Push -up
Pushing from the floor is another great exercise that is available to come literally everywhere.
Execution pushing
Take the status of the stop to lie. If you are not yet in very good physical form, use the push -Uup options with your knees (see the link just below). Put your hands wide enough, no less than 85-95 cm. The body and feet should be one line. Bend the elbows and try to touch the floor with the chest. It doesn't always work. But it should be striving for this. If it is difficult to push up yet, you can not bend your hands to the end, but only partially. This is also very useful. This option is available, which is nevertheless very useful. Then put your arms to the elbows. Repeat the required number of times. When bending your hands, breathe deeply. As long as possible - breathe.
Sit up
This is one of the best exercises for weight loss in the abdomen.
Sitting exercise is primarily abdominal training.
Perform the exercise
Lie on the sports floor, bend your knees up to 90 degrees, stretch your hands towards your head. Lift your arms disgusting and lift your body immediately in a sitting position. Then go back well to the starting position. If your feet rise while performing Sit -Uup, connect them to some heavy object: sofa, closet, etc. When you lift your body, breathe, with reverse movement - breathe to.
Sit-up should strive to appear in 20-30 repetitions. And certainly put some softer under the Sacrum area, otherwise you will train this place with numerous repetitions.
Bridge
This exercise helps to lose weight in the ass.
The bridge is a great tool for training the muscles on the buttocks and the back of the hips.
Perform the exercise
Lie on the blanket and bend your knees on the right corner. Between the feet about 20-30 cm. Fold your hands on the stomach. Lift smooth and lower the pelvis and work with the muscles of your legs and buttocks. If the exercise is given too easily, it is worth putting an additional load on the lower abdomen or switching to the exercise on the other leg (see the link just below).
When you lift the pelvis, breathe as you lower - breathe.
At least 20-30 repetitions should be performed during this exercise.
Burpee
Burpee - King of exercises for weight loss! But it's pretty hard to do it.
Burpee execution
There are several options for burpee.
- Burpee for an experienced - classic push -ups + jump
- Burpee for average level - Push -ups with knee + climbing in standing position
- Burpee for Beginners - Status is focus lies + climbing in standing position
In general, it all comes down to taking the status of the stop and then quickly in a standing position. And repeat it many times. Experienced fitness lovers add it to the jump. Less experienced - just change the body's position as soon as possible.
Breathing when the burpee is performed is deep and rhythmic with the strikes of the movements. Otherwise, you just won't live to the end of the approach!
Burpee should take place 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. Aircraft are stationary exercises for waist and pressure.
Fulfillment of the front bar
Take the position to stand on the elbows. The body and feet 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 should take that position to stand on one elbow. The feet should be located who owns the other. It is more difficult to balance. The project is to endure for at least 30 seconds on one side and then the same on the other. This is considered one approach.
You can breathe when you make planks. But it is better to do it rhythm, without delay. You can stand in the strip for a few minutes when you apply.
Walk
Regular corridor, moved daily, at good pace, on sports comfortable shoes is one of the most fun exercises for weight loss. Just go and enjoy! What might be better? You should walk on foot daily at least 30-60 minutes. In bad weather, you can change a walk with a walk.
How to perform weight loss exercises correctly
You can perform them in any order three to four times a week. But before the exercises are performed, it is worth performing a short warmth.
The number of methods 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 the course should be practiced daily for 30-60 minutes or more.
Exercises cannot be done at once, but to smash them on different days and participate 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!