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Workouts to lose weight: the best programs at home.

set of exercises to lose weight

One of the most effective ways to lose weight at home is to exercise regularly.It is advisable to carry out training to lose weight according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell press, deadlift) and cardio (running, aerobics, swimming, jumping rope).

When developing an individual training plan, factors such as level of sports training, weight, age, lifestyle and profession must be taken into account.

A set of strength exercises to train at home.

Strength training at home solves three problems: it tones muscles, increases calorie consumption and stimulates the endocrine system.This helps activate the metabolism and increase the rate of fat burning.

The lesson should begin by preparing the heart, muscles, ligaments and joints for loading.To do this, it is recommended to warm up: jump rope for a few minutes, perform a series of push-ups to stretch the body, swing the limbs and rotate the torso.Preparation for training takes about 15 minutes.

The duration of the main lesson should be between 45 and 55 minutes.

Lunges

It allows a powerful pump of the biceps and quadriceps femoris muscles.The glutes, lumbar muscles and abdominals are also subject to stress.

Execution sequence:

  1. Take a starting position: spread your feet shoulder-width apart, lower your arms along the body, straighten your posture and draw in your stomach.
  2. Step forward with your left foot as you lower your body.
  3. Return to the starting position and perform a squat step with your right leg.

In each of the four sets, you should perform 13 to 16 repetitions with one minute of rest between sets.

dead weight

Powerful, energy-consuming exercise should be performed with weights: dumbbells, kettlebells, barbells.At home, you can use improvised means: a bag or large bottles of water.

Technique:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Spread your shins shoulder-width apart.
  3. As you inhale, lower the projectile, tilting your body forward 90 degrees (you can slightly bend your knees).
  4. As you exhale, straighten up to a standing position.
  5. Perform 12 to 14 repetitions.

The recovery pause between sets is 55-70 seconds.The number of approaches is four.

push-ups

how to do push ups to lose weight

Push-ups allow you to effectively pump the pectoral muscles and triceps of the shoulder.

Sequence of the correct push-up technique:

  1. Lower yourself to the floor with your stomach down, place your palms at chest level, place your shins over your toes, and lift your pelvis until your entire body is completely aligned in a single plane.
  2. As you inhale, lower your chest.
  3. As you exhale, push up.
  4. Perform about 25 repetitions.

Rest for about 45-65 seconds and do 4 more sets.

Dumbbell row

The main task is to pump the latissimus dorsi and biceps brachii muscles.

The correct way to pull a dumbbell is:

  1. Take the projectile in your left hand.
  2. Place your right hand on the bench, resting your right knee on it.
  3. Align your spine and tighten your stomach.
  4. Place the dumbbell at arm's length, at chest height.
  5. As you inhale, lift the weight and move your elbow as far back as possible.
  6. As you inhale, lower the projectile.
  7. Repeat the movement 12-13 times, then pause for one minute to rest and perform the exercise three more times.

ball table

To perform a static exercise to exercise the abdominal muscles you will need a fitball and a hemisphere.

Algorithm:

  1. Place sports equipment on the floor at a distance of approximately 100 cm from each other (depending on the height of the person).
  2. Place your palms on the hemisphere and place your shins on the fitball.
  3. Raise your pelvis until your body is completely aligned in the horizontal plane.
  4. Fix in this position for 30-45 seconds.
  5. Get up, rest for about 40 seconds and do three more similar sets.

Barbell squats

One of the most powerful weapons in the fight against extra kilos.It allows you to create a strong functional load for the entire body, significantly increasing the fat burning rate.

barbell squats to lose weight

Technique:

  1. Equip the bar with weights and throw the bar over your shoulders, holding it firmly with your hands.
  2. Spread your legs wide and turn your toes outward.
  3. Tighten your abdominal muscles.
  4. As you draw air into your lungs, gently lower yourself into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a one-minute rest interval and perform the exercise three more times.

Dumbbell chest press

The exercise is used to stimulate the pectoral, triceps and anterior deltoid muscles.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back onto the bench.
  2. Bend your knees 90 degrees, placing your feet on the floor.
  3. Stretch your arms at chest level (starting position).
  4. When making an entry, lower the projectile to the area just above the chest (elbows diverge to the sides).
  5. As you exhale, lift the dumbbells.
  6. Perform about 12-14 repetitions.
  7. Take a minute of rest to recover and do 3 more sets.

One leg deadlift with dumbbells

The exercise is best suited for men and women with training experience.For beginners, it is best to perform deadlifts on two legs.

Technique:

  1. Take two dumbbells in your hands and lower them until your arms are fully extended.
  2. As you inhale, gently lean your body forward while simultaneously extending your left leg back (a right angle should form between the hind and supporting legs).
  3. As you exhale, return to standing.
  4. Perform 12 repetitions, then rest for 50 to 70 seconds and do a similar row with emphasis on the left leg.

The number of approaches is four.During a lunge, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar.

This exercise can be used effectively to stimulate the latissimus dorsi and biceps muscles.

Implementation sequence:

  1. Grip the bar at shoulder height.
  2. Remove your feet from the bench (chair).
  3. Put your feet together.
  4. As you exhale, lift your body.
  5. As you inhale, lower your torso.
  6. Do as many pull-ups as you can, then rest for about 75 seconds and do three more sets.

Pulling the legs towards the horizontal bar.

The exercise achieves the development of the lower and middle sections of the abdominal muscles.

Technique:

  1. Grip the bar at shoulder height.
  2. Bend your knees slightly.
  3. As you exhale, lift your shins until they touch the horizontal bar.
  4. As you inhale, lower your legs.
  5. Do 8 to 12 repetitions.
  6. Rest for about 45-60 seconds and perform three more sets.

cardio burns fat

Effective physical exercise to burn fat in the stomach, legs, buttocks, arms and back should include plenty of cardiovascular exercise.Aerobic exercises for weight loss help you quickly speed up your metabolism and achieve leanness throughout your body.

At home it is effective to use:

  • Aerobic dance.Rhythmic gymnastics with music can be performed both with your own weight and with various sports equipment: platform, dumbbells, gymnastics balls, canes and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of a lesson should be 25 to 40 minutes.
  • Jump rope.The most effective is a system in which the exercise is performed cyclically: 2-3 minutes - jumps, 45-75 seconds - rest break.It is recommended to make at least seven approaches during a lesson.
  • Swim.It is advisable to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity styles: breaststroke, front crawl.Swimming pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.It is an effective tool to burn calories every day.The effectiveness of this type of cardio depends more on the duration than the intensity.Therefore, a walk should last at least 120 minutes.

To achieve the maximum benefits of aerobic exercise, it is recommended to do it in warm clothing (this will create a thermogenic effect) and on an empty stomach.

Training programs

It is advisable to separate strength training and cardio, doing them at different times of the day: the first in the morning and the second at night.This technique will reduce recovery time after each session and provide maximum fat burning effect.Training duration should be determined by each person's overall health and level of functional training.The average value for aerobic exercise (except walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a weight loss training program, the primary consideration should be the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: initial, intermediate and advanced.

Entry level

For overweight girls and beginners, the most effective system will be to exercise all the muscles of the body in a single session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pulling the legs towards the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, dumbbell chest press, dumbbell row, ball plank.
  4. Thursday: closed.
  5. Friday: deadlifts, push-ups, pull-ups, leg pull-ups.
  6. Saturday: aerobic dancing, jumping rope.
  7. Sunday: long walks.

The initial level should last between 2 and 3 weeks.

intermediate level

The training program at this stage is aimed at burning fat and creating beautiful relief.Its essence lies in the fact that no more than two muscle groups are pumped in one session.This technique allows you to perform a greater number of specific exercises for each area of the body.This allows not only to get rid of fat, but also to build muscle in underdeveloped areas of the body.

Class schedule:

  1. Barbell squats, lunges, deadlifts, ball planks, leg pull-ups to the horizontal bar.
  2. Horizontal bar pull-ups, dumbbell rows, push-ups and dumbbell chest press.

It is recommended to exercise according to this scheme every other day, alternating workouts.

The average level is calculated for one month.A series of cardiovascular exercises should be performed on days off from strength training.

A tough program to burn fat intensely

For advanced athletes (those with a long history of training), as well as for women who want to reduce the percentage of subcutaneous fat, but are not overweight, a two-week split is best.Its essence lies in the fact that only one muscle group is pumped in one workout.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: cardiovascular exercise.
  3. Thursday: Leg pumps (deadlifts, single-leg deadlifts, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. Monday No. 2: back exercise (horizontal bar pull-ups, dumbbell row).
  7. Tuesday, Wednesday No. 2: aerobic exercise.
  8. Thursday number 2: pumping the abdominal muscles (plank on balls, pulling the legs to the horizontal bar).
  9. Friday, Saturday #2: cardiovascular training.
  10. Sunday #2: day of rest from stress.

Thus, a two-week split allows you to perform 12 hard workouts and achieve intense fat loss in just 14 days.

Common mistakes

For girls who are just starting to train to lose weight, it is important to avoid common mistakes.

The most significant of them are:

  1. The desire to exercise every day for several hours.This technique will not provide more intense weight loss and, in some cases, can even cause stagnation of results and overtraining.
  2. Arch your back during squats, lunges, and deadlifts.This should not be done, as this technique can cause damage to the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water to lose weight quickly, mistakenly believing that in this case the fat will begin to oxidize.Indeed, with a lack of fluid, metabolic processes (including lipid metabolism) in the body will slow down.Therefore, it is necessary to drink enough water throughout the day: its daily volume should be at least 1500 ml.

A routine of work and rest is of great benefit for losing weight: it has been discovered that if you train and sleep at the same time every day, your body will begin to lose extra kilos much faster.

Contraindications for strength training.

Strength training for weight loss at home should be limited or completely excluded from the training program in case of serious heart and musculoskeletal diseases.In this situation, static loads (for example, planks on balls) and light cardiovascular exercises (walking, calm swimming) can help.

All types of exercise should be avoided during infectious diseases.

To eliminate all types of contraindications and protect yourself as much as possible from health problems, on the eve of classes it is recommended to undergo a complete and comprehensive examination and consult with a sports doctor.