When you think about losing weight in several kilograms, you must immediately think not only about diets, but also about the most effective exercises. I offer modern fitness clubs very diverse teams: energy simulators, running ribbons, elliptical simulators, stationary bicycles, weights, bars and other options. But is all necessary for weight loss without fail? In my professional aspect, no! In fact, if you do not have the opportunity (more frequently due to lack of time) to visit a fitness club, you can use very effective exercises that can be done at home. The issue of publication is the best exercises for weight loss in the home.
Keep in mind that these are not just randomly chosen exercises. These exercises are selected based on many years of the Fitness coach. And all of them have repeatedly demonstrated their high efficiency in several weight loss complexes and general physical training of very different levels of people.
To begin with, a small theory explains the essence of the subject.
What should be the 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 generally deprived of the opportunity to use additional equipment, weight loss exercises must be quite complicated. And, of course, they can be done with a small additional weight that can be at home: weights, weight pancakes, bar. What are there: ordinary water bottles!
The thinning exercises must be very energy members. Folding your hands with weights, all kinds of equalibrics in simulators and block systems, all this is not adequate! We need real exercises that seriously involve large masses of muscles at work. The load must be decent, to sweat and a significantly higher pulse, until I breathe deep. Otherwise, there will be no necessary hormonal changes in the body.
The exercises must have many degrees of freedom, and not limit us to fold in a joint in a plane. Performing the right exercises, you are forced to maintain balance and tighten the muscles that were not even suspected! Such exercises involve many different muscles and organs at work. And this is very good! After all, this accelerates metabolism. The exercises must be directed to different areas of the body, and not only to the problems, in which there are folds. Forget about the exercises to lose weight! Train the whole body. And in the abdominal muscles, do not forget to do 2-3 exercises additionally. Therefore, he immediately solves many problems, and not only takes off his stomach.
And the last. Weight loss exercises should be carried out 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 many 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 at work, in the office, in a warehouse, next to their car during the stops. These exercises.
Squats
Conventional squats made correctly and in sufficient quantities are one of the best exercises for weight loss.
Squat yield
Stop straight, shoulder width from your legs apart. The hands are lowered along the body. Tighten your back and return some pelvis. Fold your knees and lift your arms forward or up on your head. In the lower position of the thighs it must be parallel to the floor, and the back is still tense. The lower back is not rounded! It is important that their knees do not go too far during the squats. It's harmful! To avoid this, take the pelvis with more force and tilt the body forward. By bending the legs, breathe deeply, when exhausted, exhale. Well, if you can perform at least 25-30 squats. Great if 50-70.
Lizards
Pushing from the floor is another magnificent exercise available to act literally everywhere.
Push -ups execution
Take the position of the detention. If you are not in a very good physical form, use the thrust options with your knees (see the link just below). Put your hands enough, no less than 85-95 cm. The body and legs must be a line. Graciently folded his elbows and tries to touch the floor with his chest. It doesn't always work. But should strive for this. If it is still difficult to push up, you can fold your hands not until the end, but only partially. This is also very useful. This option is obtained, however, it is very useful. Then straighten the arms in the elbows. Repeat the required number of times. When folding your hands, breathe deep. When exhaling - exhaling.
Dejection
This is one of the best exercises for weight loss in the abdomen.
The exercise of abdition is mainly a training of abdominal muscles.
Performing the exercise
Lie on a sports carpet, double the knees up to 90 degrees, stretch your hands towards the head. He enthusiastically lifts his arms and immediately raises his body to a sitting position. Then return gently to the initial position. If your legs rise while making a feeling, connect them for a heavy article: a sofa, a closet, etc. When lifting the body, exhaling, with the reverse movement: inhale.
The squat must strive to act in 20-30 repetitions. And certainly put somewhat softer under the sacrum area, otherwise, you will train this place with numerous repetitions.
Bridge
This exercise helps lose weight in the buttocks.
The bridge is an excellent tool to train the muscles of the buttocks and the back of the hips.
Performing the exercise
Lie on the carpet and bend your knees to the right corner. Between the feet about 20-30 cm. Fold your hands on your stomach. Gently lift and lower the pelvis, working with the muscles of the legs and buttocks. If the exercise occurs too easily, it is worth putting an additional load at the bottom of the abdomen or changing the exercise in one leg (see the link just below).
When lifting the pelvis, exhale, going down - inhale.
At least 20-30 repetitions must be made in this exercise.
Burpeated
BURPEE - King of Weight Loss Exercises! But it is quite difficult to do it.
Burpee execution
There are several options for Burpee.
- Burpee for experienced - classic push -ups + jump
- Burpee for an average level - thrust with knees + climbing to standing position
- Burpee for beginners: the position is an emphasis that is + rise to the standing position
In general, everything is reduced to taking the position of the arrest of death, and then moving quickly to the standing position. And repeat it many times. Experienced fitness lovers complement it with jumps. Less experienced: just change the body position as quickly as possible.
Breathing when making burpee is deep and rhythmic to the rhythm of the movements. Otherwise, you will simply not live until the end of the approach!
Burpee must be done in a fairly large amount, at least 20-30 times per focus.
Plancho
Planck is an exercise for weight loss at the waist and abdomen. Airplanes are static exercises for the waist and press.
Compliance with the front bar
Take the position of standing on the elbows. The body and legs are in the same line. It is necessary to keep in this position for at least 30 seconds or more.
Compliance with the sidebar
You must take the position of standing on an elbow. The legs must be located on each other. It is more difficult to maintain balance. The task is to retain for at least 30 seconds in one side, and then the same in the other. This is considered an approach.
You can breathe when you make tables. 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, made daily, at a good pace, in Sports Comunory Shoes is one of the most pleasant exercises for weight loss. Just walk and enjoy! What could be better? You must walk on foot daily at least 30-60 minutes. With bad weather, you can replace a walk walking on a running tape.
How to perform weight loss exercises correctly
You can perform them in any order of three to four times a week. But before performing the exercises, it is worth making short heat.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the year. Static exercises - Strips - Make 30 seconds or more.
And walking should be practiced daily for 30-60 minutes or more.
The exercises cannot be done at the same time, but to crush them in different days and participate daily. This is much more effective!
Now he knows enough about the most effective exercises for home loss. The case is small: use them in practice and enjoy the result. I wish you success!