When you think about losing weight at several kilograms, you should immediately think about diets, but also the most effective exercises. I offer diverse equipment for new -fashioned fitness clubs: power simulators, treadmills, elliptical simulators, stop bikes, dumbbells, rods and other options. But is this all essential for weight loss without failure? In my professional search - no! In fact, if you do not have the opportunity (often due to lack of time) visit a fitness club, you can use the effective exercises that can be done at home. The theme of the job is the best exercises for weight loss at home.
>Please note that these are not randomly selected exercises. These exercises are chosen based on long years of the exercise of the coach. And each of them has repeatedly created their high efficiency in different complexes of weight loss and general physical training at different levels of people.
Initially, a small theory explains the essence of the question.
What should be exercises for weight loss at home?
Not all exercise is suitable for effective weight loss, except those who meet certain rules. Since we usually have the opportunity to use additional equipment, weight loss exercises should be quite complex. And, of course, they can be done with a little extra weight that can be at home: dumbbells, pancakes from dumbbells, body bar. What's there - normal water bottles!
Slimming exercises should be very energy. Bending hands with dumbbells, all identical types of simulators and block systems - this is not all suitable! We need real exercises that have large muscle masses. The burden should be reasonable, with sweating and greatly increased pulse, to deep breath. Otherwise, there will be no essential hormonal changes in the body.
Exercises should have many steps of freedom, and not limiting bending in one plane. When doing the right exercises, you are forced to keep balance and put pressure on the muscles that were not even suspected! Many muscles and organs are different to such exercises in the work. And this is very good! After all, this accelerates the metabolism. Exercises should be sent to different zones of the body, and not just the problems problems, which contain folds. So forget about exercises to lose weight! Train the whole body. And on the abdominal muscles, do not forget to do 2-3 practice as well. Therefore, you solve a lot of problems immediately, and not only will you stomach.
>And the last. Exercises for weight loss must be done in a large number of repetition: 20-30 or more! Ideally up to 50-60 times. If it is difficult to do some of the exercises, their analogues will always be simplified. Remember, in case of weight loss it is important to make a lot of repetition!
Seven best exercises for weight loss
I chose the best exercises for you which you can use at home and in everyday life. Many of my clients make them easily at work, in the office, in a warehouse, near their car during stops. These exercises.
Squats
Traditional squats are performed correctly and in adequate quantities is one of the best exercises for weight loss.
Squats performance
Stand straight, the shoulder legs -the t -horror apart. The hands are reduced along the body. Put the lower back back and give a little pelvis back. Loop your knees and take your arms forward or up over your head. In the lower position of the thighs should be parallel to the floor, and the back is still weather. The lower back is not rounded! It is important that your knees do not go too far during the scots. It is harmful! To avoid this, take the stronger pelvis and forward the body. When you are bending your feet, take a deep breath, stretching - exhale. Well, if you can do at least 25-30 squats. Cool if 50-70.
Press -ups
The pressure from the floor is another great exercise to operate literally everywhere.
-Ups pressure execution
Take the position of the stop lying. If you are not yet in the good physical shape, use the -up pressure options with your knees (see the direct link below). Put your hands wide enough, not less than 85-95 cm. The body and feet should be one line. Gracely loop your angles and try to touch the floor with your chest. It doesn't always work out. But he should want to do this. If it is difficult to push up yet, you can bend your hands without eliminating it, but partially. This is also useful. This option is found, however, very useful. Then straighten your arms at the angles. Repeat the required time. When you are bending your hands, take a deep breath. When you stretch - exhale.
>Sitting west
This is one of the best exercises for weight loss in the stomach.
A sitting exercise is primarily training on the abdominal muscles.
Performing the exercise
Lie on sports rug, loop your knees up to 90 degrees, stretching your hands towards your head. Raise your arms energetically and take your body immediately to a sitting position. Then gently return to the initial position. If your legs get up, hang them for heavy item: sofa, closet, etc . . When the body is being raised, exhaust, with the reverse movement - breathing.
Sitting up should try in 20-30 repetition. And you will certainly put something softer about the sacrum area, otherwise you will train this place with many repetitions.
Bridge
This exercise helps to lose weight in the buttocks.
The bridge is a great tool to train the muscles of the buttocks and hip back.
Performing the exercise
Lie on the rug and loop your knees on the knees to the right corner. Between the legs about 20-30 cm. Fold your hands on your stomach. Raise smoothly and shrink the pelvis, working with leg muscles and buttocks. If the exercise is given too easy, it is worth placing an extra load on the lower abdomen or switch to the exercise on one foot (see the direct link below).
When the pelvis is being raised, exhale, when you are lowering - breathing.
At least 20-30 repetition in this exercise should be done.
Waterman
>Burpee - King of exercises for weight loss! But it is quite difficult to do it.
Burpee execution
There are several options for Burpee.
- Burpee for Experience - Classic Pushups + Jumping
- Burpee on intermediate level - pressure -ups with knee + climbing to a stable position
- Burpee for Beginners - The position of lying + climbing is an emphasis on a stable position
In general, it all comes down that it will take the position of the stop lying, and then move quickly to the fixed position. And repeat it. Experienced people complement exercise with jumping. Less experience - just change the body's location as quickly as possible.
There is breathing when Burpee is functioning deeply and rhythmic to beat the movements. Otherwise, you will not live until the end of the approach!
Burpee should be made in a moderately large amount at least 20-30 times per approach.
Plan
Planck is an exercise to lose weight in the waist and stomach. The planes for the waist and press are static exercises.
To meet the front bar
Accept the position on the angles. The body and feet are on the same line. It is necessary to be in this position for at least 30 seconds or more.
To meet the side -bar
>You should have the position at one angle. The legs should be located on the other side. It is harder to keep balance. The task is to keep out for at least 30 seconds on one side, and then the same on the other. This is considered to be one approach.
You can breathe while operating planks. But it is best to do it rhythmically, without delay. You can stand in the strips for a few minutes when you lift up.
Trip
The normal walk, made daily, is a good speed, at comfortable shoes one of the most enjoyable exercises for weight loss. Just walk and enjoy! What could be better? You should walk on a foot every day 30-60 minutes at least. In bad weather, you can walk a walk on a tread mill.
How to do weight loss exercises correctly
You can do them in any three or four times a week. But before you do the exercises, it is well worth doing it.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static exercises - strips - do 30 seconds or more.
And walk should be practiced every day for 30-60 minutes or more.
Exercises can not be done at the same time, but break them on different days, and cope daily. This is much more effective!
Now you know a lot 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!