In order to improve your body, stay healthy, and stay healthy, you need to exercise. If for some reason you cannot attend the physical education class, it is also appropriate to exercise weight loss at home. When asking professional coaches for answers about exercise, the answer is always the same: effective weight loss exercise at home is all you have to do!
A healthy diet and regular exercise are essential to prevent weight gain. Basic principle: more calories consumed than calories consumed. An experienced sports coach will develop an effective weight loss plan at home. Such procedures must include aerobic exercise, dynamic load, warm-up and stretching exercises. If it is correct and practice regularly, it will produce results.
The body needs exercise to function properly. Effective weight loss exercise at home can change your body shape and exercise in the gym. The bigger the muscle, the faster the metabolism and the faster the calorie burn. Oomycetes consume a lot of energy to maintain muscle mass. However, even when eating, walking or sleeping, calories will be consumed and fat will be burned.
The benefits of exercising at home for weight loss:
- Recovery of body function.
- Treatment of diseases.
- Burn fat quickly.
- Lean muscles have a good body shape.
- Eliminate "problem areas".
- Increased endurance and increased heart muscle.
- Psychological relaxation.
In order to start the fight against excess fat, the standard exercise lasts 30 minutes with 30-60 seconds between each group.
Home exercise essentials
Before starting the class, you need to fix the weight and weight indicator.
Measuring volume:
- One arm is level under the armpit;
- The narrowest part of the waist;
- At the widest part of the thigh, close both legs at the same time.
Measure and weigh once a week.
Inventory: fitness mat, rubber band, fitball, skipping rope, body barbell and dumbbell. For beginners, it is suitable to use 1 kg dumbbells in training. After a pair of exercises, the weight will increase by 1 kg. To exercise the girl's weight at home, you can hold a dumbbell-4 kg in one hand. If you cannot use the rope, please jump without the rope.
When a novice asks which fitness equipment to buy at home, an experienced trainer recommends not to use a track, treadmill or exercise bike. For weight loss training at home, skipping rope is sufficient. If you are motivated to jump a few minutes a day, it makes sense to consider buying a mature simulator.
Warm up
Home weight loss exercise starts with warming up to boost energy. Exercise at home-lightly jump, walk or run for 6 minutes.
After warming up, stretch the large muscle groups in the legs, arms and back.
Stretch the front thigh muscles: Stand upright, bend your right knee, and then pull your right hand up toward your hip. Repeat with your left leg.
Stretch the back of the thigh: Separate the legs, bend the right leg at the knee, and then bend to the left. Stretch to the other side.
Stretch the muscles of the back, side and abdomen, and perform a series of exercises to lose weight at home:
- Separate your feet shoulder-width apart, and place your hands on your toes as much as possible.
- Spread your legs, close your hands in the lock above your head, and lower it to the same height as your sight. In this case, please turn around. Raise your arms to the top of your head and bend them back.
- Grasp your right wrist with your left hand, pull it out as far as possible and tilt it to the right. Repeat on the left. Lower your arms steadily from both sides and open the shoulder straps as much as possible.
Weight loss exercise at home: guidelines
People think that weight loss home exercise is only suitable for novices, but this is not the case. Exercise at home includes full load of the lower and upper body, abdominal muscles and back. Exercise at home every day (at least 5 days a week).
Home weight loss is a kind of interval training, which has a "metabolic effect". This means high-intensity, high-speed endurance training, while alternating strength and aerobic exercise. A few hours after exercise, fat burning accelerated and weight loss continued. Consider doing intermittent fitness exercises.
Aerobic exercise
In order to lose weight quickly, in addition to relieving muscles, it is also necessary to develop cardiac muscle. The aerobic exercise to lose weight at home is called "cardiac exercise"-the heart starts to work at its full strength, breathing is rapid, and the swelling disappears. The blood was filled with oxygen, calories were burned, and a weight loss plan was started.
Aerobic exercise includes exercising at the same speed for 30 minutes or more:
- is running;
- Walk quickly;
- jump;
- swimming;
- Aerobic exercise training.
In order to get the best results, athletes do aerobic home weight loss exercises 5-7 days a week.
Strength homework to reduce leg weight
Quadriceps
Weighted Dwarf
Use both hands to lift a dumbbell of 5 kg or more at the bottom and stand upright, with your legs spread out and your knees slightly bent. The socks point in the same direction as the knee.
First execution:
- As you inhale, slowly bend your knees and squat down until your thighs are parallel to the floor. Do not move your hands.
- As you exhale, focus on high heels and slowly return to SP.
It is important to keep your back straight to avoid injury.
Front swing
Stand on the left side of the chair and grab the back with your left hand. Place your right palm on your thigh.
Method: Lift the straight right leg forward sharply, and slowly lower it backward (do not throw, the muscles are tight). The front part of the thigh plays a role in exercise. Do it 12 times and repeat with your left leg.
Abs, quadriceps: "climbers"
Assume push-up position, palm and foot weight. Pull your right knee to your chest and place your right leg on the toes under the thigh.
Technique: Jump open your legs suddenly-straighten your right leg and bend your left leg like a rock climber. Repeat quickly for 30 seconds.
Gluteus: "Half Bridge"
Lie on the mat on your back, arms along your torso, knees bent, feet shoulder-width apart.
As you exhale, lean your heels and lift your hips off the floor. Keep your back straight and hold for one second. When inhaling, slowly return to PI.
If you focus on one leg and the other leg lifts your hips, it will complicate the exercise.
Back lunge-alternating feet.
When standing, place the chair to the left and grasp the chair with your left hand. Put down your right hand.
Implementation:
- Bend your right leg back and at the same time bend your left knee 90 degrees. Bend your right arm at the elbow. The knee of the right leg faces the floor.
- Push away with your right leg and swing forward, straightening your legs and right arm.
Repeat 10 times, turn the right side to the chair and work with the left leg.
Kidnapper: Walk with a rubber band
Stand up with your legs slightly bent, and the gymnastics stretch around your knees. The back is straight with the head and neck facing up.
Technique: Bend your legs to one side so that the elasticity is always tight. Placing it on the ankle instead of around the knee will make the exercise more difficult.
Calf: Weightlifting
This exercise requires auxiliary equipment: a wooden board fixed to the floor and a body bar.
Stand on the board with half your foot (or any convenient stable object no more than 3 cm in height). Straighten your knees and leave your heels on the floor. Put your body barbell (or barbell) on your shoulders and keep your back straight.
Exercise: Stand on your toes, roll your ankles onto the board, and then lift your heels off the ground. Return IP.
Knees and back are straight, calves and ankles work.
If there is no board or exercise is difficult, please roll from heel to toe on the floor.
Hamstring
Requires Fitball. Lie on your back and place your calf on the fitball so that when the leg moves, the ankle is on the ball.
Exercise: Raise the hips and keep the weight of the shoulders and feet. Bend your knees, pull the ball as close as possible, squeeze the hamstrings. Wait a while, then return to PI.
Weight loss, home exercise for chest muscle strength
Butterflies
An effective exercise method that can strengthen the chest muscles.
Lie on your back with a low pillow underneath. Bend your legs to your knees and press your feet to the floor. In the hands of dumbbells weighing 4 kg, stretch your hands evenly on both sides.
Execution: Raise the straight arm to eye level, then slowly lower it. Perform 3 groups, 10 times in total.
Push-ups, neutral
The work includes the main chest muscles, triceps deltoids and part of the back.
Lie on the floor and emphasize that your arms and feet are straight and your body is even. Brush the width of the shoulder apart.
Implementation:
- Bend your elbows to make your body sag as evenly as possible. Don't extend your elbow, keep it on your body.
- Straighten your chest and triceps, straighten your arms, and stand up to the starting position.
If you find it difficult to exercise, start with knee push-ups. At the same time, the feet hook each other.
Strength exercise to lose weight at home
Biceps curl
When standing, hold the barbell with your arms straight. Turn your palms forward, elbows should be close to the torso.
Execution: Without lifting the elbows from the torso, raise the barbell to shoulder level as much as possible. As you exhale, slowly lower the barbell into the PI.
Shoulder: dumbbell standing
Stand up straight, with your feet shoulder-width apart, bend your arms at the elbows with dumbbells, and then press them toward your body.
Implementation:
- When exhaling, raise the front dumbbell to shoulder level, hold it for one second, and then slowly lower it as you inhale.
- As you exhale, lift both sides of the dumbbell to shoulder level, hold it for one second, and then slowly lower it. Continue to alternate.
When lifting dumbbells, do not swing or turn.
Sitting Dumbbell for Triceps
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. Grasp the leg or bench of the chair with your left hand, and use the dumbbell with your right hand to press your elbows toward your body. Put down the palm with dumbbells vertically to obtain a 90 degree angle.
Execution: When exhaling, press your elbows on your body and raise the dumbbells until your right arm is fully extended. When inhaling, slowly lower your hands to the PI. Repeat with your left hand.
After a few exercises, you can immediately do both arms exercises.
Abdominal strength exercise
Push down the pass
Sit on the floor, then move your body backwards and lean on your forearms (elbows back, fingers pointing to the legs). Bend your right knee and ankle into a passé position, and raise your left leg 45 degrees from the floor.
Execution: Smoothly extend the right knee to the chest without changing the position of the left leg and the ankle valgus. Hold for one second and return to the starting position. Repeat 8 times for the left and right legs.
This exercise can strengthen the abdominal muscles and stabilize the hip joint. In order to increase the difficulty of losing weight at home, please speed up the pace.
Straight, internal, external oblique and transverse abdominis
Lie on the floor, extend your arms above your head, and raise your legs at a 45-degree angle to the floor.
Execution: Inhale, tear off the head and shoulders from the floor, fight for the ribs to the hip joint, and exhale at the highest point. Hang your feet in the air with your arms parallel to your legs. Breathe evenly. Keep 4 counts, inhale, and then slowly lower to the starting position as you exhale.
This is a breathing exercise that can activate all abdominal muscles.
Abdominal oblique muscle
You will need a fitball or regular ball.
Like regular sit-ups, this exercise can also act on the oblique muscles.
Lie on your back, stretch your arms to the sides, and then press firmly on the floor with your palms facing down. Place the fitball between your legs and make it at a 90-degree angle to your body, bending your knees slightly.
Execution: Slowly lower the right leg to the floor parallel to the arm, without releasing the ball, and slowly return to the starting position. Repeat with your left leg.
Rectus abdominis, upper and lower abdomen, accordion exercises
When exercising, the body folds up like fur. This is a very effective exercise to lose weight at home.
Lie on your back with your arms behind your head, your legs extended, your heels 6-10 cm from the ground, and your socks extended.
Exercise: Tighten the abdomen, bend and raise the knees to the chest, and lift the hips and upper body to the shoulder blades. Do 3 sets of 8 reps.
The number of repetitive exercises depends on your physical health.
The combination of aerobic exercise and strength training is called interval training, which can reduce your daily weight loss time to 10-30 minutes.
A "metabolic effect" appears within 10 minutes
The energy consumption of a session is equivalent to 150 minutes of "pure" aerobic exercise. With such a program, you can lose weight and improve your health. Exercise at maximum speed will alternate with recovery-walking or jogging for 15-45 seconds.
A -6 minute warm-up exercise before starting exercise to quickly lose weight at home, and a 5-minute stretching exercise after training.
Rocket Jump
Separate your feet and knee-width apart, and place your hands on the quadriceps of your thighs.
Execution: Jump, "throw" with straight arms. Land gently in the PI. Do 2 times and repeat 15-24 times.
To make the exercise complex, grab the dumbbells and squat down.
Interstellar Leap
Keep your legs shoulder-width apart, bend your knees, and straighten your arms.
Execution: Jump, raise the straight arm up to the shoulder. Land gently in the PI. The back is always straight.
Repeat 2 times 15-24 times.
Squat down
Feet shoulder-width apart, hands on hips, or extend forward.
Execution: Sit down until your knees are at right angles. Keep your back straight and keep your knees no higher than your toes.
Use body barbells or dumbbells to complicate the exercise.
Back lunge
Stand up straight, with your feet shoulder-width apart and your arms straight.
Execution: Move the right leg back as far as possible, and bend the left leg at the knee until a right angle is formed. The heel of the supporting leg will not fall to the floor. Return IP. Repeat with your left leg.
Repeat 2 times 15-24 times.
Complication: Holding dumbbells and jumping bows and arrows.
Bobby
When standing, keep your feet shoulder-width apart.
Execution technology:
- Crouching on the floor with both hands.
- Stretch your legs into the plank.
- Jump back to the squat, jump up, arms outstretched.
Hit your head, don't stand, but stand up.
Burpee is a multi-joint exercise involving multiple muscle groups at once. The muscles of the legs (hamstrings, gluteus maximus and calves) bear the greatest load, and the weight is also distributed on the chest muscles, triceps and shoulders. Hardly any muscles are not affected by burpee.
If you have a rope, you can use skipping rope to replace any of the exercises listed below for 60 seconds, or supplement exercise.
After doing metabolic exercises, drink plenty of water to stay hydrated. It is not recommended to eat within 2 hours after class.
Beginner fitness ball exercises
It is not recommended for those who are not prepared to start intensive classes immediately. If you exercise regularly before but have a long break between classes, you need to start with a corset to restore and strengthen muscles. The family strength weight loss exercise program is ideal. Strength training can increase muscle density, endurance, reduce the risk of injury and prepare the body for increased stress.
An effective exercise to lose weight at home-on a fitball. Beginners start with two groups of 10-15 reps, the best level is 2 to 3 groups of 20 reps. Doing multiple repetitions is better than practicing multiple errors.
Back exercise
Thoracic, course on prevention of osteochondrosis
Lie on the fitball with your abdomen down, and your feet against the wall for stability. Place your hands on your torso, palms up.
Technology:
- Raise the upper body while turning your palms to the floor and squeeze the shoulder blades. Do not bend backwards.
- Slowly descend and return to PI.
Lumbar spine area
Sit on the floor with your feet stretched out, hook the rubber band to your feet and lean forward to make the rubber band slightly taut.
Technology:
- Tilt back 110 degrees, pull your arm to your chest and squeeze the shoulder blade.
- Wait a moment.
- Slowly return to PI.
Waist and belly
Kneel behind the fitball and place your elbows on the ball. Tilt forward to keep your abdomen in the best condition.
Technology:
- At the elbow, slowly roll the ball forward 5 cm.
- Slowly return to PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet form a straight line.
Abdominal exercise
Abdominal oblique muscle
Near the wall, sit on the fitball with your right hip, stretch your right leg forward, and then push your left leg to the left. Lean your feet against the wall to maintain stability, and hold your hands behind your head.
Technology:
Keep your back straight, place your body on the Fitball, and then lift it to its original position. Run smoothly, repeating 15 times on each side.
rectus and oblique muscles
Lie on the fitball, lower your waist, and press your feet on the floor with a confident focus. Place your hands on your temples.
Technology:
Lift your body and stretch your right elbow to your left knee. Lower to the starting position. Repeat with left and right hands alternately.
Top news
Lie on the floor with your legs straight, squeeze the fitball between your legs and lift it at a 45 degree angle. Straighten your hands and face the ball.
Technology:
Lift the shoulder blade off the ground and touch the ball with your fingertips. Slowly lower the main body to IP.
This set of exercises can improve coordination and tone your muscles, preparing you for more challenging exercises.
Body shaping exercises
When the volume of the chest and hips are equal and the waist is narrow, the hourglass-shaped body is considered to be the ideal figure for women. However, not everyone has this form. There are also 4 shapes: pear shape, apple shape, rectangle and inverted triangle. These types of women do not lose weight, they strive to pursue their ideal body. For this purpose, shaping at home-taking into account the type of character, according to the personal program for weight-loss courses.
Shaping a "pear" woman
Plump "heavy" hips, narrow waist and beautiful shoulders-this is what a "pear" or "triangle" looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the family weight loss exercise program for girls has two goals: tighten the thigh muscles, eliminate their bulk, and build weight on the chest and shoulders.
Training principles:
- Lots of lunges and squats.
- Front swing.
- The dumbbell is raised.
- Aerobic exercise.
Focus on quadriceps, hips, shoulders and triceps. On the legs, the arms repeat the exercise 12 times-each repeat 8 times.
When correcting the "pear", do not swing the abductors. Side swing and side step are not for you!
| week number | Number of squats | |||||
| 1 method | 2 methods | 3 ways | 4 methods | |||
| 1 | 8 | 10 | 8 | 40 | ||
| 2 | 10 | 12 | 10 | 10> | 50 | |
| 3 | 10 | 15 | 12 | 12> | 59 | |
| 4 | 15 | 15 | 15 | 15 | 72 | |
| 5 | 15 | 20 | 18 | 16> | 82 | |
| 6 | 15 | 20 | 20 | 20 | 90 | |
Exercise the apple shape
Usually of medium height, with narrow hips and a wide waist. "Cashew" women quickly accumulate fat on the waist. The legs and arms are usually slender and graceful.
Exercise direction:
- Heart load (treadmill, stepper, walking, jumping).
- Reduce waist movement (rotation of hula hoop, use of gymnastic discs, compression press).
- Power load on the legs (to visually align the lower body with the upper body).
Do not bend sideways or use exercise bikes or tracks.
Training rules: Establish a system
There are many training systems at home. Interval training works well for weight loss, but there are other ways.
Separate training courses are effective, with three days of strength training a week, and alternating exercises for different muscle groups. On days without strength training-aerobic training.
Example:
- Monday-run.
- Tuesday-Legs and abs.
- Wednesday-walking and skipping rope.
- Thursday-back and arms.
- Friday-swimming.
- Saturday-chest and legs.
- Closed on Sunday.
This is just a general example, because everyone has chosen the split system individually.
How to not lose the motivation to train at home?
Unfortunately, due to other activities at home, the motivation to exercise at home to lose weight tends to decrease.
The main advice to be given in this situation is simple: build an active activity addiction. Then, you will be trained for "terrible strength".
Create a plan
It is very important to plan home exercises in the same way as working out in the gym. Schedule the same time regularly, write a plan and schedule it 3 weeks in advance. After overcoming these three weeks, you will enter a state of treatment without even thinking about missing exercise opportunities.
Change exercise
You can also increase the variety of weight loss exercises at home by changing and alternating exercises. The limited availability of additional equipment does not mean monotony-use the same equipment for different exercises. Use tools at home-even a stick or towel can do many exercises.
Let weight loss become a game!
You cannot ignore the competitive factor, and you cannot connect your family or friends with the training and measure the quantity at the same time. In the beginning, it inspired me to win in measurement, and after a few weeks of regular courses-the long-awaited number change.
The goal of home weight loss exercise is to lose weight, keep fit and improve health. For this, please listen to your body. Training should be carried out to the maximum extent, not "wear and tear". Do only feasible exercises and follow the schedule. With each exercise, your heart, lungs, joints, muscles, tendons and bones will become stronger. The fat melts and you lose weight, even if it is not visually obvious.