Exercise is needed to improve the body, strength and health. If for some reason it is impossible to keep classes in the gym, then exercising at home will also be appropriate. When professional trainers are asked about exercise, the answer is always the same: effective weight loss workouts at home are your job!
Healthy eating and regular exercise are essential to prevent weight gain. The principle: Spend more calories than you consume. An experienced sports coach will develop an effective plan for weight loss at home. Such a program necessarily includes aerobic, exertion, warm-up, and stretching. Performed correctly and regularly, the exercises bring results.
The body needs to move properly to move. Effective weight loss exercises at home can change your shape as well as you can exercise at the gym. The higher the muscle volume, the faster the metabolism and the faster the calories burn. Ohanism uses a large amount of energy to maintain muscle mass. But even while eating, walking or sleeping, they consume calories and burn fat.
Benefits of working out at home to lose weight:
- Restore body functions.
- Treatment of diseases.
- Fast fat burning.
- Thin muscles for great physical shape.
- Eliminate "problem areas. "
- Increased stamina and strong heart muscle.
- Psychological relaxation.
To begin the fight against excess fat, a regular workout lasts 30 minutes with 30-60 second breaks.
Basic exercises for training at home
You need to confirm your weight and quantity before starting classes.
Measure the volumes:
- one arm at armpit level;
- waist in the tightest space;
- thighs at the widest point while closing the legs.
Measurements are taken and weighed once a week.
Set: gym mat, rubber band, fitball, skipping rope, body rod and dumbbells. For beginners, 1 kg dumbbells are suitable for training, after a few exercises we increase the weight by 1 kg. Training at home for girls to lose weight allows dumbbells to weigh in one hand - 4 kg. If you can't use a rope, jump without it.
When beginners are asked which exercise machine to buy at home, experienced instructors advise not to have a track, treadmill, or exercise bike. A skipping rope is enough for a weight loss workout at home. If you find the motivation to jump on it for several minutes a day, it makes sense to think about buying a full-fledged simulator.
Warming up
Your home weight loss workout starts with a warm-up to liven you up. Exercise for home use - easy jumping, walking or running in place for 6 minutes.
After warming up, stretch large muscle groups in your legs, arms and back.
Stretching the front thigh muscle: Stand up straight, bend your right knee and pull your right hand towards the buttocks. Repeat with the left foot.
Stretching the back of the thigh: With wide legs, bend your right leg at the knee and bend toward the left flat. Stretch to the other side.
Stretching the back, side and abdominal muscles, a series of exercises for weight loss at home:
- Spread your shoulders to shoulder width, stretching your hands to your toes as far as possible.
- Widen your legs, close your hands in the lock above your head, and lower yourself at eye level. In this case, look for your back. Raise your arms above your head and bend your lower back.
- Grasp your right wrist with your left hand, pull as far as it will go, and lean to the right. Repeat on the left. Smoothly lower your arms through the sides, open the shoulder belt as much as possible.
Slimming Exercises at Home: Guidelines
People think that weight loss home workouts are only suitable for newcomers, but this is not the case. Exercising at home means a full load on the lower and upper body, abdominal muscles and back. Do the exercises at home every day, at least 5 days a week.
Homemade weight loss is an interval workout that has a "metabolic effect. "This means high-intensity, high-speed endurance training with fast-paced alternating strength and aerobic exercise. Accelerated fat burning and weight loss continue for a few hours after exercise. Consider interval fitness exercises.
Aerobic training
In addition to the muscles of relief, the development of the heart muscle is necessary for rapid weight loss. Aerobic exercises for weight loss at home are called "cardio" - the heart begins to work at full strength, the shortness of breath and swelling of the body cease. The blood is saturated with oxygen, calories are burned and weight loss is started.
Cardio training involves performing the exercises at the same pace for at least 30 minutes:
- is running;
- walking at a fast pace;
- jumps;
- swimming;
- cardio workout.
To achieve maximum results, athletes perform aerobic weight loss exercises at home 5-7 days a week.
Strong homework for weight loss
Quadriceps femoris
Weighted Lead Squatting
Take a 5 kg or larger dumbbell with both hands to the bottom and stand up straight, spread your legs apart, bend your knees slightly. The socks point in the same direction as the knees.
Perform the plie:
command- While inhaling, slowly bend your knees and squat until your thighs are parallel to the floor. The hands are motionless.
- Focus slowly on the corners to return to the SP slowly as you exhale.
It is important that your back is straight to avoid injuries.
First oscillations
Stand with your left side of the chair, grasp the back with your left hand. Place your right palm on your thigh.
Technique: Raise the straight right leg sharply forward, lower it slowly (do not throw, muscle tense). The exercise works on the front of the thigh. 12 times, repeat for left leg.
Abs, quadriceps: "climber"
Apply the supine support, weighing on the palms and legs. Pull your right knee to your chest, place your right foot on your toes under your thighs.
Technique: Suddenly change legs while jumping - straighten your right leg and bend your left leg like a climber. Repeat alternately at a fast rate for 30 seconds.
Lower muscles: half bridge
Lie on the mat on your back, your arms along your torso, knees bent, feet shoulder-width apart.
When exhaling, lean on your heel, lift your hips off the ground. Keep your back straight and hold for a moment. Return slowly to the PI during inhalation.
It complicates the exercise by focusing on one leg and lifting the other with your hips.
Dorsal lungs - alternately with both feet.
Stand up to the left, hold the chair with your left hand. Lower your right hand.
Execution:
- Take back your right leg while bending your left knee to a 90-degree angle. Bend your right arm at the elbow. The knee of the right foot faces the floor.
- Push down your right leg and swing it forward, straightening your leg and right arm.
Repeat ten times, turn right to the chair, and work your left leg.
Abductor: Walking with a rubber band
Stand with slightly bent legs, gymnastics stretched around the knee. The back is straight, the head and neck are directed upwards.
Technique: Step sideways on semi-bent legs while always keeping the elastic tight. Placing it around your ankle instead of your knee makes it difficult to practice.
Calves: Weightlifting
The exercise requires additional equipment: a board fixed to the floor and an arm.
Stand on a board (or any practical object up to 3 cm high) with half your feet. The knee is straight and the heel remains on the floor. Hold your body (or dumbbell) on your shoulders with your back straight.
Exercise: Stand on your toes, roll your ankles on the board, and lift your heels off the floor. Back to IP.
Knees and back straight, calves and ankles working.
If there is no board or the exercise is difficult, roll from corner to floor.
Tension rollers
Fitball required. Lying on your back, lay your calves on the fitball so that when you move your legs, your ankles are on the ball.
Exercise: Raise your hips, holding the weight of your shoulder blades and legs. Bend your knees, pull the ball as close to you as possible, tighten your thigh muscles. Hold for one second and return to the PI.
Performance at home exercises for weight loss, pectoral muscles
butterfly
Effective exercise to strengthen pectoral muscles.
Lie on your back with a low pillow underneath. Bend your legs to your knees, press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the hands are even and spread out on their sides.
Execution: raise the straight arms to eye level, slowly lower. Perform 3 sets ten times.
Push-ups, medium posture
The work includes the main pectoral muscles, the triceps delta, and part of the back.
Lie on the floor, focus on straight arms and legs, body even. Brushes with shoulder width.
Execution:
- Bend your elbows, go down as far as possible with an even body. Do not reach for your elbows, but hold them close to your body.
- Straighten your chest and triceps, straighten your arms, and stand up.
If the exercise proves difficult, start with a knee throw. At the same time, the legs are hooked together.
Strong Exercises for Weight Loss at Home
biceps curling
Stand with the dumbbell (dumbbell) in front of you with your arm extended. Turn your palms forward, your elbows should be close to your torso.
Execution: without lifting your elbows from your torso, raise your barbell as far as possible to shoulder height. When exhaling, slowly lower the dumbbell into the PI.
Shoulders: Standing barbell raises
Stand up straight, place your feet shoulder-width apart, bend your arms with dumbbells at your elbows, and press against your body.
Execution:
- While exhaling, raise the dumbbells in front of you to shoulder height, hold them for one second, and slowly lower them as you inhale.
- While exhaling, raise the dumbbells at the sides to shoulder height, hold them down for one second, then slowly lower them. Continue the alternation.
Do not swing or turn when lifting dumbbells.
Triceps sitting dumbbell raises
Sit on a bench or chair, lower your chest to your knees, and keep your back straight so that it is parallel to the floor. Hold the foot of a chair or bench with your left hand, take a dumbbell with your right hand, and press your elbow against your body. Lower your palms with the dumbbell vertically to get a 90-degree angle.
Execution: holding the elbow to your body, lift the barbell when exhaling until the right arm is fully extended. While inhaling, slowly lower your hand into the PI. Repeat with your left hand.
After a few workouts, you will be able to practice on both arms at the same time.
Abdominal strength exercises
Bottom pressure plate
Sit down on the floor, then move your body back and lean on your forearms (behind your elbows, fingers pointing to your feet). The right knee and ankle are bent in a pass position, the left leg is raised 45 degrees from the floor.
Execution: Smoothly bring the right knee to the chest without changing the position of the left foot and the curvature of the ankle. Hold for one second, return to starting position. Repeat the left and right legs 8 times.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. Increase weight loss at home, increase the pace.
Straight, internal and external oblique and transverse abdominal muscles
Lying on the floor, extend your arms above your head and raise your legs at a 45-degree angle to the floor.
Execution: inhale, tear your head and shoulders off the floor, aim at the ribs to the hip joints, exhale at the highest point. Both feet in the air, the arms parallel to the feet. Breathing is even. Hold for 4 numbers, inhale and slowly exhale to the starting position when exhaling.
This is a form of breathing exercise by activating all the abdominal muscles.
oblique abdomen
You will need a fitball or regular ball.
This exercise affects the oblique muscles like regular crunches.
Lying on your back, spread your arms sideways and press firmly to the ground, palms down. Place the fitball between your legs and lift it 90 degrees to your body, bending your knees slightly.
Execution: slowly lower your right leg to the floor parallel to your arm without releasing the ball, slowly return to starting position. Repeat with the left foot.
Rectus abdominis, upper and lower press, accordion practice
When performing movements, the body bends like harmonic furs. This is a very effective exercise for weight loss at home.
Lie on your back, with both arms behind your head, legs outstretched, lift your heels 6-10 inches off the floor, stretch your socks.
Exercise: Tightening the abdominal muscles, bending and raising the knee to the chest, lifting the hips and upper body to the shoulder blades. Perform 3 sets 8 times.
The number of repetitions of the exercises depends on the physical fitness.
The combination of cardio and strength training is called interval training and can reduce your weight loss time at home by 10-30 minutes.
"Metabolic effect" in 10 minutes
In terms of energy consumption, the session is comparable to 150 minutes of "pure" aerobic exercise. With such a program, you can lose weight and improve your well-being. Exercise at maximum pace alternates with recovery - walking or jogging locally for 15-45 seconds.
Before you start your quick weight loss exercises at home - warm up for 6 minutes and stretch for 5 minutes after training.
Rocket Jump
Adjust your legs to shoulder width and bend at the knees, hands on the quadriceps muscles of the thighs.
Execution: jump, "throw" straight arms up. Land slowly in the PI. Perform 2 repetitions 15-24 times.
Pick up the dumbbells and squat below to complete the exercise.
Star Jump
Legs shoulder-width apart, knees bent, arms straight at sides.
Execution: jump, raising straight arms at sides to shoulder height. Land slowly in the PI. His back is always straight.
Perform 2 repetitions 15-24 times.
Squatting
Legs shoulder-width apart, hands on hips or stretched forward.
Execution: Sit down until your knees are at right angles. The back is straight, the knee does not exceed the level of the toes.
Perform the exercise by picking up a body bar or dumbbells.
Posterior lungs
Stand up straight, feet shoulder width apart, arms straight at the sides.
Execution: put your right leg back as far as possible while bending your left side at your knees until a right angle is formed. The heel of the support leg does not come off the floor. Back to IP. Repeat with the left foot.
Perform 2 repetitions 15-24 times.
Complication: jumping into the lungs with dumbbells in hand.
Burpee
Stand with feet shoulder-width apart.
Execution technique:
- Squat down on the floor with your hands.
- Straighten your legs into the board.
- Jump back into a squat and jump with your arms outstretched.
For a light burpee, just stand up instead of jumping.
Burpee is a multi-joint exercise that involves multiple muscle groups at once. The muscles with the greatest load are the legs (thigh flexions, buttocks and calves), and the load also falls on the pectoral muscle, triceps and shoulders. There is virtually no muscle that is not affected by the burpee.
If you have a rope, you can replace any of the exercises listed below with a skipping rope for 60 seconds or supplement it with a workout.
After a metabolic workout, drink plenty of water to stay hydrated. It is not recommended to eat within 2 hours even after class.
Fitness ball exercises for beginners
It is not recommended for people who are unprepared to start intensive classes immediately. If you have previously exercised regularly but allowed a long break between classes, you should start by restoring and strengthening the muscle band. An home weight loss workout is ideal for this. Fitness training increases muscle density, endurance, reduces the risk of injury, and prepares the body for increased stress.
Effective exercises for weight loss at home - on a fitness ball. Beginners start with two 10-15 reps, the optimal level is 2-3 reps with 20 reps. It is better to perform fewer repetitions than to do the exercise many times incorrectly.
Back Exercises
Chest class, classes for the prevention of osteochondrosis
Lie on your fitball with your stomach pulled down and support your foot against the wall for stability. Put your hand on your torso, palms up.
Technique:
- Raise your upper body while turning your palm to the floor and squeezing your shoulder blades at the same time. Do not arch your back.
- Slowly descend and return to the PI.
Lumbar Region
Sitting on the floor with your legs outstretched, hang the rubber band on your feet, bend forward, creating a slight tension in the tape.
Technique:
- Sit back 110 degrees, pull your arm to your chest, and squeeze your shoulder blade.
- Hold on a second.
- Return to PI slowly.
Skin and abdominal muscles
Kneel behind the fitball and lean your elbow on the ball. Lean forward so that your stomach is on the ball.
Technique:
- At the elbow, slowly roll the ball forward 5 centimeters.
- Return to PI slowly.
To increase the difficulty, the knees should be fully extended during the exercise to form a straight line between the head, shoulders, hips, and legs.
Abdominal exercises
oblique abdomen
Sit near the wall on the fitball with your right hip, your right leg extended forward, and your left leg pushed back. Rest your foot against the wall for stability and hold your hand behind your head.
Technique:
With your back straight, lower your body with the fitball and raise it to its original position. Run smoothly, repeat 15 times on each side.
Rectus and oblique abdomen
Lie on the fitball, relax your lower back, and let your feet place confident emphasis on the floor. Put your hand to his temple.
Technique:
Lift your body, stretch it with your right elbow towards your left knee. Lower to the starting position. Repeat alternately left and right hands.
Top Press
Lying on the floor on your back, squeeze the fitball between your legs with straight legs and lift them at a 45-degree angle. The hands are straight, towards the ball.
Technique:
Lift the shoulder blades off the floor and touch the ball with your fingers. Slowly lower the body to the IP.
This series of exercises improves coordination and tones your muscles, preparing you for challenging workouts.
Body shaping exercises
The body shape of an hourglass is considered ideal for the shape of a woman when the volume of the chest and hips are the same, with a narrow waist. But not everyone has these forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. It is not enough for these types of women to lose weight, they strive for an ideal shape. For this purpose, formatting is done at home - slimming classes according to a custom program, taking into account the type of figure.
Shaping a "Pear" Woman
Full, "heavy" hips, narrow waist and nice shoulders - that's what a "pear" or "triangle" looks like. A common problem in these women is the appearance of cellulite on the thigh. In this case, the girls ’home weight loss workout has two goals: to tighten the thigh muscles, remove their volume, and build mass in the chest and shoulders.
Training Principle:
- Lots of lungs and squats.
- Front oscillations.
- Weightlifting.
- Aerobic training.
Concentrate on the quadriceps, buttocks, shoulders, and triceps. 12 repetitions of the exercise on the legs and 8 on the arms.
When repairing a "pear", do not shake the abducting muscle. Side swings and side stairs are not for you!
| Number of Week | Squat number | |||||
| 1 approach | 2 approaches | 3 approaches | 4 approaches | 5 approaches | All 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 apple shape
Usually of medium height, with narrow hips and wide waist. It’s in the waist that the “apple” woman quickly accumulates fat deposits. The legs and arms are often thin and graceful.
Training direction:
- Cardio load (treadmill, treadmill, walking, jumping).
- Exercises to lower the waist (rotating the hula hoop, using a gymnastic puck, pumping the press).
- Force on the legs (to visually align the lower body with the upper).
Do not lean to the side or use an exercise bike or orbit.
Training rules: building a system
There are several systems for training at home. Interval training works well for weight loss, but there are other approaches as well.
are effective split-program sessions designed for three days of fitness training per week, with alternating exercises for different muscle groups. Strength training on days without aerobic training.
Example:
- Monday - run.
- Tuesday - legs and abdominal muscles.
- Wednesday - walk and rope jump.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example because the split system is selected individually for everyone.
How not to lose the incentive to work out at home?
Unfortunately, the motivation to lose weight at home decreases as there are other activities at home.
The main advice to be given in this situation is quite simple: Develop a positive activity dependency. You will be attracted to the workout with "terrible force".
Create a plan
It is important to plan your workouts at home in the same way as you do at the gym. Schedule the same time regularly, write a plan and schedule 3 weeks in advance. After beating those three weeks, he enters the system and doesn’t even think about missing a workout.
Modify practices
Add variety to your home diet with a variety of exercises. The limited availability of additional equipment does not mean unanimity - do different exercises with the same equipment. Use the tools in your home - even a rolling pin or towel can be used for many exercises.
Lose weight with games!
You can’t ignore the competition element, connect your family or friends with your workout, and measure quantity at the same time. Initially, this motivates me to win the measurements, and after a few weeks of regular hours - the long-awaited changes in the figure.
Home diets are designed to improve weight loss, fitness and health. To do this, listen to your body. Training should be done to the maximum, but not "to wear. "Perform only feasible exercises, stick to the schedule. With each exercise, your heart, lungs, joints, muscles, tendons and bones become stronger. The fat melts and loses weight, even if it is not yet visually perceptible.