To improve your healthy, well-proportioned body you need to exercise. If for some reason can not study at the gym, then the weight loss exercises at home are also suitable. When professional coaches are asked about exercise, the answer is always the same: home training to lose weight effectively is with you!
Following a healthy diet and regular exercise is essential to preventing weight gain. Bottom Line: Consume more calories than you consume. An experienced sports coach will develop an effective home weight loss plan. Such a program necessarily includes aerobic, electrical loads, warm-up, and tension. When done correctly and regularly, exercises will deliver results.
The body needs movement to function properly. Effective home-based weight loss exercises can change your figure just as much as a workout in the gym. The greater the muscle mass, the faster the metabolism and the faster the calories are burned. Ooganism consumes large amounts of energy to maintain muscle mass. But even when eating, walking or sleeping, calories are burned and fat is burned.
Benefits of home training for weight loss:
- Restores bodily functions.
- Treatment of disease.
- Burn fat quickly.
- Slim muscles for great build.
- Removes "problem area".
- Increases endurance and healthy heart muscle.
- Psychological relaxation.
To initiate a regimen against excess fat, a standard 30-minute workout with 30-60 seconds rest between sets
Homework essentials
Before starting a class, you need to fix your weight and mass indicators.
Measure the volume:
- one arm across the armpit; waist
- at the narrowest point;
- hips at widest point, while legs closed.
Measurements are taken and weighed once a week.
Inventory: practice mats, rubber bands, roller balls, jump ropes, barbells and dumbbells. For beginners, 1 kg of weights are suitable for use, after training, add 1 kg. Weight loss exercises at home for women allow with the weight in one hand - 4 kg. If you can't use the rope, jump without it.
When you are new to asking about which exercise machine to buy for your family, experienced coaches will advise against buying an orbital treadmill, treadmill, or an exercise bike. To practice weight loss at home, a jump rope is sufficient. If you find the incentive to jump into it for a few minutes a day, then you should consider buying a full-fledged emulator.
Starting
Homework starts with a warm-up to energize. Family exercise - light dance, walk or run in place for 6 minutes.
After the warm up, stretch the large muscle groups of the legs, arms and back.
Tension of the fore thigh muscle: stand straight, bend right knee and pull right hand up toward buttocks. Repeat with the left leg.
Back thighs: Legs spread wide, right leg bent at knee and flat left. Stretched to the other side.
Stretching your back, sides and abdomen, home weight loss exercises:
- Place your feet shoulder-width apart, reaching your hand to your toes as much as possible.
- Extend your legs, bring your hands together on the overhead lock and lower in front of you at eye level. In this case, turn your back. Raise your arms above your head and bend in the lower back.
- Grasp your right wrist with your left hand, pull as much as you can and lean right. Repeat on the left side. Gently lower your arms to the sides, extending your shoulders as much as possible.
Homework: A Guide
People think that home workouts for weight loss are only suitable for newbies, but they are not. Home workouts include the entire lower and upper body, abdominal muscles and back. Do homework every day, at least 5 days a week.
Losing fat at home is a spaced workout with a "metabolic effect". Because this means high-intensity, high-intensity endurance training, with aerobic and endurance exercises alternating at a rapid pace. For several hours after the exercise, fat burning and weight loss are resumed. Consider interval exercises.
Aerobic Exercise
To lose weight fast, in addition to pain relief muscles, it is necessary to develop myocardium. Aerobic exercise for weight loss at home is called "the heart" - the heart starts working at full capacity, shortness of breath and swelling of the body disappear. Blood is saturated with oxygen, calories are burned and weight loss begins.
Cardio involves doing exercises at the same pace for 30 minutes or more:
- is running;
- walking at a rapid pace;
- jump;
- swimmer;
- cardio.
For maximum results, athletes perform weight loss aerobic exercises at home 5-7 days a week.
Strength exercise for leg weight
Quads of the thighs
Weighted Plié Squat
Use two hands to hold a dumbbell weighing 5 kg or more and straighten, spread legs wide, kneel slightly. Sock in the same direction as the knee.
Execute plie:
- On inhalation, slowly bend your knees and squat until thighs are parallel to the floor. Hands were motionless.
- Focus on heels, slowly return to SP as you exhale.
It is important to keep your back straight to avoid injury.
Swing in front
Stand and turn on the left side into a chair, grab your back with your left hand. Place the right palm on the lap.
Implementation technique: strongly lift your right leg straight forward, slowly lower back (do not throw, stretch muscles). Exercise works on the front of the thighs. Do 12 repetitions with your left foot.
Abdominal muscles, quadriceps: "climber"
Do a pushup, placing your weight on palms and feet. Pull your right knee into your chest, placing your right foot on your toes underneath the thighs.
Technique: switch legs in a jump - straighten your right leg and bend your left leg, like a mountain climber. Repeat at a fast pace for 30 seconds.
Butt muscles: half sphere
Lie on your back on the carpet, hands on the body, knees bent, feet shoulder width.
As you exhale, leaning against your heels, lift your hips off the floor. Keep your back straight and hold for a second. During inhalation, slowly return to PI.
You will complicate this exercise if you focus on one leg and lift the other leg with your hips.
Backs up - alternate with both legs.
While standing, place chair to the left, hold chair with left hand. Lower your right hand.
Execute:
- Draw back right leg, and bend left knee 90 degrees. Fold your right arm at the elbow. The right knee is facing the floor.
- Push your right leg out and swing it forward, straightening your right leg and right arm.
Repeat 10 times, turn right to chair and operate left leg.
Kidnappers: Walking on rubber bands
Stand with legs bent slightly, stretch the elastic around the knees. The back is straight, the head and neck are facing up.
Technique: step to the side on two curved legs, keep the elasticity always stretched. Putting it around your ankle instead of the knee will make the exercise more difficult.
Calves: Weight gain
The exercise requires additional equipment: a fixed board on the floor and a trunk.
Stand on a board (or any handy stabilizer up to 3 cm high) about half a foot. Knees straight, heels on the floor. Keep the bodybar (or barbell) on your shoulders and back straight.
Exercise: Get up on tiptoes, roll your ankles onto the board and lift your heels off the floor. Back to IP.
Knees and back straight, calves and ankles are active.
If there are no boards or difficult exercises, do a heel roll on the floor.
Hamstrings
Fitball is required. Lie on your back, place your calves on the ball so that when your legs move, your ankles are on the ball.
Exercise: Raise hips, keeping weight on shoulder blades and feet. Bend your knees, pull the ball as close to you as possible, squeeze your hamstrings. Hold for a second and go back to PI.
Strength exercise at home for weight loss, chest muscles
Butterfly
An effective workout for strengthening chest muscles.
Lie on your back with a low pillow below. Bend feet at knees, pressing feet to floor. Hold dumbbells weighing up to 4 kg in hand, with even arms, spread to the sides.
Implementation: straighten arms up to eye level, slowly lower. Perform 3 sets 10 times.
Push-ups, medium posture
Main pectoral muscle, triceps muscle, and part of the posterior muscle are included in the work.
Lie on the floor with focus on straight arms and feet, balanced body. Brush shoulder width.
Execute:
- Bend your elbows, bending down as much as possible with your body even. Do not protrude elbows, keep them at the torso.
- Tense your chest and triceps, straighten your arms and stand up to starting position.
If the exercise is difficult, start with a knee push. At the same time, the feet are connected.
Endurance exercise for weight loss at home
Curved biceps
While standing, hold the barbell (bodybar) in front of you with arms outstretched. Turn palms forward, right elbow close to body.
Do: do not lift your elbow off your body, lift the bar up to shoulder level as much as possible. As you exhale, slowly lower the bar to PI.
Shoulders: Lifting weights
Stand up straight, with feet shoulder-width apart, bend arms with dumbbells at elbows and press against torso.
Execute:
- As you exhale, raise the dumbbells in front of you to shoulder height, hold them for a second, and slowly lower while inhaling.
- As you exhale, lift the dumbbells to shoulder length, holding for a second, slowly lower. Continue to rotate.
When lifting weights, do not wiggle or rotate.
Exercises with seat weights for triceps
Sit on a bench or chair, lower your chest to your knees and keep your back straight so it's parallel to the floor. The left hand grabs the leg of a bench or bench, the right hand holds the dumbbells and presses the elbow against the body. Lower your palms with the dumbbells upright to get a 90 degree angle.
Implementation: Keep elbows pressed against body, when exhaling, lift dumbbells until right arm is fully extended. While inhaling, slowly lower your hand to PI. Repeat with the left hand.
After a few workouts, you should be able to do both arms at the same time.
Abdominal strength training
Lower Press Pass
Sit on the floor, then move your body back and lean against your forearms (elbow back, fingers toward your feet). Right knee and ankle are bent in a long pass position, while raising left leg 45 degrees above the floor.
Implementation: gently bring the right knee towards the chest, do not change the position of the left leg and flip the ankle. Hold for a second, return to the starting position. Repeat 8 times for left and right leg.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to lose weight at home, increase your pace.
Abdominal muscles straight, oblique inward and outward and transverse
Lie on the floor, extend your arms over your head and raise your legs at an angle of 45 degrees from the floor.
Implementation: inhale, tear off head and shoulders from the floor, exert effort for ribs to hip joint, exhale at highest point. Both legs are overhead, arms parallel to the legs. Breathe regularly. Hold for 4 counts, inhale and as you exhale, slowly lower down to the starting position.
This is a kind of breathing exercise with all the abdominal muscles active.
Muscle Slice
You will need a rolling ball or an ordinary ball.
This exercise, like regular crunches, works on the oblique muscles.
Lie on your back, spread your arms out to your sides and press hard on the floor, palms face down. Place the balls between your legs and raise them 90 degrees above the body, slightly bending your knees.
Implementation: Slowly lower the right leg to the floor parallel to the arm, without dropping the ball, slowly return to the original position. Repeat with the left leg.
Rectus abdominis, press top and bottom, accordion set
When performing the movements, the body folds like fur in harmony. This is a very effective home weight loss exercise.
Lie on your back, hands behind head, legs extended, heel elevation 6-10 cm from the floor, stretching socks.
Exercise: Tense the abdominal muscles, bend and raise knees to chest, raise hips and upper body to shoulder height. Perform 3 sets of 8 times.
The number of repetitions varies with fitness.
This combination of cardio and strength training is called interval training and can reduce your home weight loss routine to 10-30 minutes.
"Metabolic effects" in 10 minutes
An energy-intensive workout is comparable to 150 minutes of "pure" aerobic exercise. With such a program, you can lose weight and improve your health. Exercise at maximum speed alternating with recovery - walking or jogging in place for 15-45 seconds.
Before starting quick weight loss exercises at home - 6 minutes warm-up and after workouts - 5 minutes stretching.
Rocket Jump
Place feet shoulder-width apart and bend your knees, placing hands on quadriceps of thighs.
Perform: jump, "throw" your arm straight forward. Landing gently in PI. Perform 2 repetitions 15-24 times.
To complicate the exercise, get the weights and squat below.
Star Jump
Legs shoulder-width, knees bent, arms stretched out to the side.
Implementation: jump, raise your hands straight across the shoulder. Landing gently at PI. The back is always straight.
Do 2 repetitions 15-24 times.
Squat
Legs shoulder-width apart, arms on hips or extended forward.
Implementation: Sit down until the knee forms a right angle. The back is straight, the knees are not beyond the reach of the toes.
Complicated exercises with dumbbells or dumbbells.
Go Back
Stand upright, feet shoulder-width apart, arms outstretched, hip level.
Implementation: bring the right leg back as far as possible, at the same time bend the left knee until it forms a right angle. The heel of the stand does not touch the floor. Back to IP. Repeat with the left leg.
Do 2 repetitions 15-24 times.
Complication: dancing around with dumbbells in hand.
Burpee
Stand with feet shoulder-width apart.
Technical:
- Squat, put your hands on the floor.
- Extend your legs straight onto the board.
- Return to squat and jump, arms outstretched.
For a light burpee, instead of jumping, just stand up.
Burpee is a multi-joint exercise involving multiple muscle groups at once. The most heavily loaded muscle is the legs (hamstrings, glutes, and calves), and loads are also placed on the pecs, triceps, and shoulders. There is practically no muscle that is unaffected by the burpee.
If a string is available, replace any of the exercises listed below with a jump rope for 60 seconds or supplement with another exercise.
After a metabolic workout, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after school.
Ball exercises for beginners
People who do not have any preparation in advance should not initiate express classes right away. If you've been exercising regularly before, but have allowed long breaks between classes, you need to start with restoring and strengthening your bra. A home weight loss exercise program is ideal for this. Strength training increases muscle density, endurance, reduces risk of injury, and prepares the body for increased stress.
Effective weight loss exercises at home - on a fitball. Beginners start with two sets of 10-15 repetitions, the optimal level is 2 to 3 sets 20 times. Doing it a few times is better than doing the wrong thing many times.
Back exercises
Chest Department, Necrotic Necrosis Prevention Classes
Lie on your stomach on the ball and rest your feet on the wall to keep it steady. Place your hands along your body, palms up.
Technical:
- Raise your upper body while turning palms to the floor and squeezing shoulder blades. Don't bend your back.
- Lower slowly and return to PI.
Belt
Sit on the floor with legs outstretched, hook the elastic to the legs, lean forward, creating slight tension for the rope.
Technical:
- Lean 110 degrees back, pull your arms toward your chest and squeeze your shoulder blades.
- Wait a second.
- Slowly go back to PI.
Tenderloin and belly
Kneel behind the ball and place your elbow on the ball. Lean forward so your belly is on the ball.
Technical:
- At the elbow, slowly roll the ball forward by 5 cm.
- Slowly go back to PI.
To increase difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal exercises
Muscle Slice
Near the wall, sit on the ball with your right hip, straighten your right leg forward and push your left leg back. Lean against the wall for stability and grab your hands behind your head.
Technical:
Keep your back straight, lower your body with the orb and raise to the original position. Run steadily, repeat 15 times on each side.
Rectal muscles and abdomen oblique
Lie on the ball rolling, lower back and let your feet pressed to the floor with confidence. Put your hands on your temples.
Technical:
Raise your body up, straighten your right elbow towards your left knee. Lower to the starting position. Repeat with the left and right hands alternately.
Top Press
Lie on your back on the floor, legs straightened, squeezing the ball between them and raising them at a 45 degree angle. Hands straight, towards the ball.
Technical:
Raise shoulder blades off the floor and touch the ball with your fingertips. Slowly lower your body into the industrial park.
This set of exercises improves your muscle coordination and toning for more difficult exercises.
Styling Exercise
The hourglass figure is considered to be the ideal female figure, when the volumes of the bust and hips are equal, while the waist is tight. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. Women of this type are not enough to lose weight, they also have to strive to have an ideal shape. For this purpose, the styling is done at home - individually programmed slimming classes, taking into account the style.
Posing a "pear" woman
Full, "heavy" hips, narrow, and beautiful shoulders - this is a "pear" or "triangle" shape. A common problem for these women is the appearance of cellulite on the thighs. In this case, your girlfriend's home-based slimming workout program has two goals: toning the thigh muscles, removing their mass, and building mass in the chest and shoulders.
Training Principle:
- Lots of knots and squats.
- Swing forward.
- Lifting weights.
- Do aerobic exercise.
Focuses on the quads, glutes, shoulders, and triceps. On the legs 12 repeats this exercise, on the arm - 8.
When editing the "pear", do not swing the kidnapper. Side swings and side steps are not for you!
| Weeks | Number of squats | |||||
| 1 approach | 2 approaches | 3 approaches | 4 approaches | 5 approaches | Total Squats | |
| 1 | 8 | 10 | 8 | 8 | 6 | 40 |
| 2 | 10 | 12 | 10 | 10 | 8 | 50 |
| 3 | 10 | 15 | 12 | 12 | 10 | 59 |
| 4 | 15 | 15 | 15 | 15 | 12 | 72 |
| 5 | 15 | 20 | 18 | 16 | 12 | 82 |
| 6 | 15 | 20 | 20 | 20 | 15 | 90 |
Exercises for an apple image
Usually of medium height, narrow hips and wide waist. The waistline makes the woman "apple" quickly accumulate a lot of fat. Legs and arms are usually thin and graceful.
Practice direction:
- Loads of heart rate (treadmill, jogging, walking, jumping).
- Exercises for waist reduction (hula-hoop rotation, exercise plate, injection).
- Load power to the leg (to visually align the lower body with the top).
Do not bend or use an exercise bike or trajectory track.
Training rule: set a mode
There are many home training systems available. Interval training works well for weight loss, but there are other approaches.
Effective split program workouts, designed for three days of strength training per week with alternate exercises for different muscle groups. On days without resistance training - aerobic exercise.
For example:
- Second - run.
- Third - legs and abs.
- Wednesday - walking and jumping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a holiday.
This is just a general example, since the division system is selected for everyone.
How can I not lose motivation to exercise at home?
Unfortunately, the motivation to exercise at home for weight loss tends to decrease as there are other activities at home.
The main advice given in this situation is quite simple: Build a habit of being active. Then you will be pulled with "terrible force" to train.
Creating a plan
The key here is to plan your home workout the same way you would at the gym. Schedule at the same time regularly, write a plan and schedule it 3 weeks in advance. After passing these three weeks, you will enter the regimen and not even think of missing out on a training session.
Changing exercise
Also add variety to your home weight loss workouts by varying and alternating exercises. The limited availability of additional equipment doesn't mean monotonous - do different exercises with the same equipment. Use tools you have at home - even a roller or towel will work for many exercises.
Turn weight loss into a game!
You can't ignore the competition, connect family or friends to practice and measure mass at the same time. Initially, it motivated me to win the measurements, and after a few weeks of taking normal classes - body changes were long expected.
The goal of home practice to lose weight is to lose weight, stay in shape and improve health. To do this, listen to your body. Training should take place to the maximum extent, but not "to wear". Only do the possible exercises, stick to the schedule. With each exercise, your heart, lungs, joints, muscles, tendons, and bones become stronger. The fat melts and you lose weight, even if it hasn't been visually noticed.