When you think about weight loss in a few pounds, you should immediately think not only about diets, but also about the most efficient exercises. I offer modern fitness clubs very diverse equipment: power supply simulators, tracksuits, elliptical simulators, stationary bikes, dumbbells, rods and other possibilities. But is all this necessary for weight loss without failure? In my professional appearance - no! Indeed, if you don't have a chance (most often due to lack of time) to visit a fitness club, you can use very effective exercises that can be performed at home. The topic of the mail are the best exercises for weight loss at home.
Keep in mind that not only exercises are randomly selected. These exercises are selected on the basis of multi-annual fitness trainers practices. And they all have repeatedly proven high efficiency in different kilogram loss complexes and general physical training of very different levels of people.
To start with that, a small theory that explains the essence of the problem.
What should I be exercise for weight loss at home?
Not all exercises suitable for effective weight loss, but only those who are in accordance with certain rules. Since when we are at home, we are usually deprived of the opportunity to use accessories, weight loss exercises should be quite complicated. And, of course, I can get out with a small extra weight that can be at home: dumbbells, pancakes from dumbbell, bar. What has - ordinary bottles of water!
Weight loss exercises should be very energy. Bending with your hands with dumbbells, all kinds of pavers on simulators and block systems - all this is not appropriate! We need real exercises that seriously involve large muscle masses to work. The load should be polite, sweat and significantly increased pulse, to deep breath. Otherwise, hormonal shifts will not be needed in the body.
Exercises should have many degrees of freedom, not limiting by bending in one joint in one plane. Execution of real exercises, you are forced to maintain balance and strain of muscles that are not doubted! Such exercises include many different muscles and organs. And this is very good! After all, this speeds up metabolism. Exercises should be focused on different body zones, not just in problematic, on which they are wrinkled. So forget about weight loss exercises! Train your whole body. And on the abdominal muscles, just remember to add 2-3 exercises. So, fix a lot of problems immediately, not just remove your stomach.
And last. Exercises for weight loss must be performed in a sufficiently large number of repetitions: 20-30 or more! Ideally up to 50-60 times. If some exercises will be difficult, there will always be their simplified analogues. Remember, it is important for weight loss to do a lot of repetition!
Seven Best Losing Exercises
I have chosen the best exercises for you that you can use at home and in everyday life. Many of my clients are easily performed at work, in the office, in the warehouse, next to the car during stopping. These exercises.
Squats
Conventional squats are properly performed and in sufficient quantities are one of the best weight loss exercises.
PERFORMANCE Squats
Stand straight, Rame-Windth legs separate. Hands descend along the body. Tighten the lower back and return some pelvis. Bend your knees and raised your arms forwards or above above your head. At the bottom position of the thighs, it should be parallel from the floor, and the back is still tense. The lower back is not rounded! It is important that your knees do not go too far during squats. It's harmful! To avoid this, excrete a bowl stronger and tilt the body forward. When bending your legs, take a deep breath, when it extends - exhale. Well, if you can perform at least 25-30 squats. Great if it's 50-70.
Push -ups
The pressure from the floor is another magnificent exercise available for performing literally everywhere.
Push-type execution
Remove the position ceases to lie down. If you are not in very good physical form, use Push-per knee options (see link just below). Put your hands wide enough, not less than 85-95 cm. The body and legs should be one line. He bent out his elbows very much and try touching under his chest. It doesn't always work. But that should harder for that. If it is difficult to continue, you can bend your hands not to the end, but only partially. This is also very useful. This option is obtained that is still useful. Then straighten your hands on your elbows. Repeat the required number of times. When bending your hands, take a deep breath. When it extends - exhale.
Sit down
This is one of the best weight loss exercises in the abdomen.
Sit-up exercise is primarily the training of abdominal muscles.
Exercise exercise
Lay on a sports mat, bend your knees up to 90 degrees, stretch your hands toward your head. Turn hands on and immediately lift the body to a seated position. Then return smooth to the starting position. If your legs rise while performing a seating, plug them for some heavy item: couch, cabinet, etc. When you lift the body, exhale, with backward movement - inhale.
Sit-up should perform effort in 20-30 reps. And you certainly put something softer under the hide area, otherwise you will train this place with numerous repetitions.
Bridge
This exercise helps in losing weight in buttocks.
The bridge is an excellent tool for training the buttocks and back of the hips.
Exercise exercise
Lie on the mat and bend knees on the knees on the right corner. Between the feet about 20-30 cm. Fold your hands on your stomach. Raise and lower the pelvis smoothly, work with leg muscles and buttocks. If the exercise is too easy, it is worth putting an additional load on the lower abdomen or transfer to the exercise on one leg (see link just below).
When lifting the pelvis, exhale, when descending - inhale.
At least 20-30 reps in this exercise should be performed.
Burpee
Burpee - King weight loss exercises! But that's pretty hard to do.
Burpee execution
There are several options for Burpee.
- Burpee for experienced - classic push-tips + jumping
- Burpee for average level - push-tips with knees + climbing on standing position
- Burpee for beginners - The position is the emphasis of lying + ascent to standing position
In general, everything descends to take the position ceases and then quickly relocate to standing position. And repeat him many times. Experienced fitness lovers complement it with jumps. Less experienced - just change the body position as quickly as possible.
Breathing when performing Burpee is deep and rhythmic to the rhythm of movement. Otherwise, you just won't live until the end of access!
Burpee should be performed in a fairly large amount - at least 20-30 times in access.
Planck
Planck is an exercise for weight loss in the waist and abdomen. The planes are static exercises for the waist and press.
Filling up the front bar
Take the standing position on your elbows. The body and legs are on the same line. It is necessary to endure in this position for at least 30 seconds or more.
Fulfillment of the side bar
You should take the standing position on one elbow. The legs should be located on top of each other. It's harder to keep your balance. The task is to endure at least 30 seconds on one side and then the same on the other. This is considered a single approach.
You can breathe when performing your planks. But it is better to do so rhythmic, without delay. You can stand on tapes for a few minutes when you pick up.
Walking
The usual walk, performed every day, in a good pace, is one of the most pleasant weight loss exercises in a good temp. Just walk and enjoy! What could be better? You should walk on foot on foot for at least 30-60 minutes. In bad weather you can replace walking walking on the bar.
How to properly perform weight loss exercises
You can perform them in any order three to four times a week. But before performing exercises, it is worthwhile to turn short.
The number of access is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static exercises - strips - Take 30 seconds or more.
And walking should be exercised daily for 30-60 minutes or more.
Exercises cannot be made at once, but to break them in different days and deal with every day. This is much more efficient!
Now you know enough about the most efficient exercises for weight loss at home. The case is small - use them in practice and enjoy the result. I wish you success!