In order to improve your body, get in shape, be healthy, you need to exercise. If fitness classes are impossible for any reason, weight loss exercises at home are also appropriate. When professional trainers are asked about exercises, the answer is always the same: effective home workouts for weight loss are what you do!
Eating a healthy diet and exercising regularly is essential to discourage weight gain. Basic principle: Spend more calories than you consume. An experienced sports trainer will develop an effective home weight loss training scheme. Such a program necessarily includes aerobics, energy loads, heating and stretching. When done correctly and regularly, the exercises will bring results.
The body needs movement to function properly. Effective weight loss exercises at home can change your figure as well as fitness exercises. The more muscle volume, the faster the metabolism and calories burn faster. The body expends a large amount of energy to maintain muscle mass. But even when eating, walking or sleeping, calories are burned and fat is burned.
Benefits of weight training at home:
- Restore body functions.
- Treatment of diseases.
- Rapid fat burning.
- Thin muscles for a great physical shape.
- Elimination of "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
In order to start an excess fat fighting regimen, a standard workout lasts 30 minutes, with 30-60 second breaks between groups.
Home Training Basics
Before you start classes, you need to adjust the weight and volume indicators.
Measure volumes:
- one arm at armpit level;
- waist at the narrowest point;
- thighs at their widest point as you close your legs.
Measurements are taken and weighed once a week.
Inventory: gym mattress, rubber band, fitball, jump rope, body rod and dumbbells. For beginners, 1 kg dumbbells are suitable for use in training, after a pair of exercises, increase the weight by 1 kg. Exercise at home for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If it is not possible to use a rope, throw it away.
When asked by beginners what kind of exercise machine to buy for the home, experienced trainers do not recommend an orbit, treadmill or exercise bike. For weight loss training at home, a jump rope is enough. If you find the motivation to jump on it for a few minutes a day, then it makes sense to think about buying a complete exercise machine.
Heating
Exercise for slimming at home begins with a warm-up to invigorate. Exercise at home - Light jumping, walking or jogging on the spot for 6 minutes.
After warming up, stretch the large muscle groups of the legs, arms and back.
Stretching the anterior thigh muscle: Stand up straight, bend your right knee and pull your right hand up towards the buttocks. Repeat with the left foot.
Stretching the back of the thigh: With your legs apart, bend your right leg at the knee and bend to the left flat. Lie on the other side.
Stretching the muscles of the back, sides and abdomen, a set of exercises for weight loss at home:
- Place your feet shoulder-width apart, lying as far as possible with your hands on your toes.
- Spread your legs wide, close your hands on the lock above your head and lower them in front of you at eye level. In this case, round your back. Raise your arms above your head and bend at the bottom of your back.
- Grasping your right hand with your left hand, pull it as far as it will go and lean to the right. Repeat on the left side. Slightly lower your arms across the sides, opening the shoulder girdle as much as possible.
Dilution Exercises at Home: Instructions
People think that weight training at home is only suitable for newcomers, but this is not the case. Exercise at home involves a full load on the lower and upper body, abs and spine. Do the exercises at home every day, at least 5 days a week.
Dilution at home is an interval training session with a "metabolic effect". This means high-intensity, high-speed, alternating-strength endurance training and fast-paced aerobic exercise. For several hours after exercise, rapid fat burning and weight loss continue. Consider interval fitness exercises.
Aerobic Exercise
For rapid weight loss, in addition to relaxing muscles, it is necessary to develop the heart muscle. Aerobic exercises for weight loss at home are called "cardio" - the heart begins to work at full strength, shortness of breath and swelling of the body disappears. The blood is saturated with oxygen, the calories are burned and the weight loss regime begins.
Cardio exercises include doing exercises at the same pace for 30 minutes or more:
- running;
- walking at a fast pace;
- jumps;
- not;
- cardio workout.
For maximum results, athletes do aerobic exercises at home for weight loss 5-7 days a week.
Home strength for foot weight loss
Quadriceps femoris
Plié Squat with weight
Take a dumbbell weighing 5 kg or more at the base with both hands and stand up straight, spread your legs apart, bend your knees slightly. The socks run in the same direction as the knees.
Perform play:
- As you inhale, slowly bend your knees and sit until your thighs are parallel to the floor. The hands are motionless.
- Focusing on the heel, slowly return to the PS as you exhale.
It is important to keep your back straight to avoid injury.
Anterior oscillations
Stand with your left hand on the chair, grab the back with your left hand. Place the right palm on the thigh.
Execution technique: raise the right leg straight forward, slowly lower back (do not throw it, the muscle is tense). The front of the thigh works in exercise. Do 12 times, repeat with the left foot.
Abs, quadriceps: "alpinist"
Take a push-up position, weight on palms and feet. Pull your right knee up to your chest, place your right foot on your toes under the thigh.
Technique: suddenly switch legs in a jump - steer the right leg and bend the left leg, like a climber. Repeat alternately at a fast pace for 30 seconds.
Gluteal muscles: "half bridge"
Lie on the mat on your back, arms along the torso, knees bent, feet shoulder-width apart.
As you exhale, lean on your heels, lift your hips off the floor. Keep your back straight and hold for a second. As you inhale, slowly return to the PI.
You will complicate the exercise if you focus on one leg and lift the other with the hips.
Lunges back - alternating with both feet.
While standing, position the chair on the left, hold it in the chair with your left hand. Lower your right hand.
Execution:
- Take your right leg back while bending your left knee at a 90 degree angle. Bend your right arm at the elbow. The knee of the right foot is towards the floor.
- Push with your right foot and swing it forward, pointing your right foot and arm.
Repeat 10 times, turn the right side of the chair and work the left leg.
Hijacker: Walking with a rubber band
Stand, legs slightly bent, gymnastic elastic stretches around the knees. The back is straight, the head and neck point upwards.
Technique: step sideways on bent legs, keeping the elastic always taut. Placing it around the wrists instead of the knees will make the exercise more difficult.
Calves: Lifting Weight
Exercise requires auxiliary equipment: a plank fixed to the floor and a body rod.
Stand on a board (or any useful handy object up to 3 cm high) with half a foot. The knees are straight, the heel rests on the floor. Hold the body strap (or barbell) on your shoulders, your back is straight.
Exercise: Stand on tiptoe, rolling your ankle on the board and raising your heel off the floor. Return to IP
Knees and back straight, calves and legs function.
If there is no plank or the exercise is difficult, roll from heel to foot on the floor.
Bells
Fitball required. Lying on your back, place the calves on the fitball in such a way that when the legs move, the legs are on the ball.
Exercise: Lift your hips, keeping the weight on your shoulders and legs. Bend your knees, pulling the ball as close to you as possible, pressing the hips. Hold for a second and return to PI.
Strength training at home for weight loss, chest muscles
Flutura
An effective exercise for strengthening the chest muscles.
Lie on your back with a low pillow down. Bend your legs at the knees, press your feet to the floor. In dumbbell hands weighing up to 4 kg, the hands are equal, spread to the sides.
Execution: raise your arms straight at eye level, lower slowly. Perform 3 sets of 10 times.
Push, average posture
The main thoracic muscles, triceps deltas and partly the back are involved in the work.
Lie on the floor, place emphasis on straight arms and legs, body equal. Brushes away from shoulder width.
Execution:
- Bending your elbows, sit as far as possible with an even body. Do not protrude the elbows, keep them on the body.
- Chest and triceps straightening, arm straightening and raising to the starting position.
If the exercise turns out to be difficult, start by pushing on the knee. At the same time, the legs are connected to each other.
Strength training for weight loss at home
Curl and Biceps
Standing, hold the strap (body strap) in front of you with your arms outstretched. Turn the palm forward, the elbows should be close to the body.
Execution: without raising the elbows from the trunk, raise the barbell as much as possible up to shoulder level. As you exhale, slowly lower the barbell to the PI.
Shoulders: Raises the dumbbell to the feet
Stand up straight, feet shoulder-width apart, bend your arms with dumbbells at the elbows and press them to your body.
Execution:
- As you exhale, raise the dumbbells in front of you at shoulder level, hold them for a second, and slowly lower yourself as you inhale.
- As you pull out the fruit, raise the dumbbells on either side at shoulder level, hold for a second, slowly lowering. Continue alternating.
When lifting dumbbells, do not allow shaking or turning.
Raising the dumbbell with triceps dumbbells
Sit on a bench or chair, bring your chest to your knees and keep your back straight so that it is parallel to the floor. With your left hand, grasp the leg of a chair or bench, and with your right hand take an dumbbell and press your elbow against the body. Lower the palm with the dumbbell vertically so that an angle of 90 degrees is obtained.
Execution: holding the elbow pressed to the body while exhaling, raise the dumbbell until the right arm is fully extended. As you inhale, slowly lower your hand to the PI. Repeat with the left hand.
After a few exercises, you will be able to do the exercise for both arms at once.
Abdominal strength exercises
Low Press, Skip
Sit on the floor, then move your body back and lean on your forearms (elbows back, toes pointing to feet). The knee and right ankle are bent in a back position, and the left foot is raised 45 degrees off the floor.
Execution: lightly bring the right knee to the chest, without changing the position of the left foot and the deviation of the ankle. Hold for a second, return to starting position. Repeat 8 times for left and right legs.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to do weight loss at home, increase the pace.
Oblique, transverse and transverse abdominal muscles, internal and external
Lying on the floor, spread your arms over your head and raise your legs at a 45-degree angle to the floor.
Execution: inhale, lift your head and shoulders off the floor, flap your ribs at the hip joints, exhale to the highest point. Both feet in the air, arms parallel to the feet. Breathing is equal. Hold for 4 charges, inhale and as you pull out the fruit, slowly lower yourself to the starting position.
This is a type of breathing exercise with activation of all the abdominal muscles.
Oblique abdomens
You will need a fitball or a regular ball.
This exercise, like regular presses, works on the oblique muscles.
Lying on your back, spread your arms sideways and press firmly to the floor, palms down. Place the fitball between your legs and raise them 90 degrees to the body, bending the knees slightly.
Execution: Slowly lower your right foot to the floor parallel to the arm without releasing the ball, slowly return to the starting position. Repeat with the left foot.
Rectus abdominis, upper and lower press, accordion exercise
When you move, the body folds like a harmonious fur. This is a very effective weight loss exercise at home.
Lie on your back, both arms behind your head, legs extended, raise your heels 6-10 inches off the floor, stretch your socks.
Exercise: Stretching the abdomen, bending and raising the knees to the chest, raising the hips and upper body to the shoulder blade. Do 3 sets of 8 times.
The number of repetitions of exercises varies depending on physical ability.
The combination of cardio and strength training is called interval training and can reduce the weight loss routine at home to 10-30 minutes.
"Metabolic effect" in 10 minutes
One session in terms of energy expenditure is comparable to 150 minutes of "clean" aerobic exercise. With such a program, you can lose weight and improve your well-being. Maximum pace exercises alternate with recovery - walking or brisk running for 15-45 seconds.
Before starting the exercises for fast weight loss at home - 6-minute warm-up and after exercise - 5-minute extension.
Rocket Jump
Place your feet shoulder-width apart and bend at the knees, hands on the quadriceps muscle of the thigh.
Execution: throw, "throw" the arms straight up through the front. Soft soil in PI. Do 2 repetitions 15-24 times.
To complicate the exercise, grab a dumbbell and sit down.
Throwing Stars
Shoulders shoulder-width apart, bend at the knees, arms straight at the sides.
Execution: jumping, raising the arms straight over the sides at shoulder level. Soft soil in PI. The back is always straight.
Do 2 repetitions 15-24 times.
Squats
Shoulders shoulder-width apart, hands above hips or extended forward.
Execution: Sit until your knees form a right angle. The back is straight, the knees do not go beyond the level of the toes.
Complicate the exercise with a body strap or dumbbells.
Backlight
Stand up straight, feet shoulder-width apart, arms straight at your sides.
Execution: place the right foot back as far as possible while bending the left knee until a right angle is formed. The heel of the supporting foot does not protrude from the floor. Return to IP Repeat with the left foot.
Do 2 repetitions 15-24 times.
Complication: dancing dumbbells with dumbbells in hand.
Burpee
Stand with your feet shoulder-width apart.
Execution technique:
- Sit with your hands on the floor.
- Straighten your legs on the board.
- Jump back into a squat and jump up, arms outstretched.
For a light burp, instead of just jumping, just stand up.
Burpee is a very common exercise that involves several muscle groups at once. The most loaded muscles are the legs (hips, glutes and calves), and the load is also placed on the pecs, triceps and shoulders. There are virtually no muscles that are not affected by the burpe.
If there is a rope, it is permissible to replace any of the exercises listed below with a jump rope for 60 seconds, or complete them with a workout.
After a metabolic workout, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after class.
Fitness ball exercises for beginners
People without training are not advised to start intensive classes immediately. If you have exercised regularly before but have allowed a long break between classes, you should start by restoring and strengthening the muscle corset. An exercise program for weight loss at home strength is ideal for this. Strength training increases muscle density, endurance, reduces the risk of injury and prepares the body for increased stress.
Effective weight loss exercises at home - on a fitball. Beginners start with two sets of 10-15 reps, the optimal level is 2 to 3 sets of 20 reps. Better yet, do less repetition than do the wrong exercise many times.
Back Exercises
Thoracic Department, class for the prevention of osteochondrosis
Lie on the fitball with your stomach sitting and your feet against the wall for stability. Place your hands along the torso, palms up.
Technique:
- Raise your upper body while simultaneously turning your palms on the floor and squeezing your ribs. Do not arch your back.
- Slow down and return to PI.
middle region
Sitting on the floor with your legs outstretched, tie the rubber band to your legs, lean forward, creating a slight tension in the belt.
Technique:
- Lean back 110 degrees, pull your arms to your chest and clench your shoulders.
- Hold for one second.
- Return slowly to PI.
Loin and Abs
Kneel behind the football, support your elbows on the ball. Lean forward so that your stomach is on the ball.
Technique:
- At the elbows, slowly roll the ball forward 5 inches.
- Return slowly to PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and legs form a straight line.
Abdominal exercises
Oblique abdomens
Near the wall, sit on the fitball with your right hip, extending your right foot forward and pushing your left foot back. Rest your feet on the wall for stability and hold your hands behind your head.
Technique:
With your back straight, lower your body from the fitball and freeze to its original position. Run normally, repeat 15 times on each side.
Rectus and oblique abdomen
Lie on the fitball, supporting your lower back and leave your feet pressed to the floor with a firm emphasis. Put your hands on your temples.
Technique:
Lift your body up, lying down with your right elbow towards your left knee. Lower to starting position. Repeat alternately with left and right hands.
Top Press
Lying on the floor on your back, legs straight, squeeze the fitball between your legs and raise 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 fingertips. Slowly lower the body to the IP.
This set of exercises improves coordination and tones your muscles, preparing you for more challenging workouts.
Body shaping exercises
The hourglass body shape is considered to be the ideal female figure, when the volume of the chest and hips are equal, while with a narrow waist. But not everyone has such forms. There are 4 other shapes: pears, apples, rectangle and inverted triangle. It is not enough for women of these types to lose weight, they strive for an ideal shape. For this purpose, shaping is performed at home - dilution classes according to an individual program, taking into account the type of figure.
Shaping for a "pear" woman
Full, "heavy" hips, narrow waist and nice shoulders - this is what the "pear" or "triangle" shape looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, the home slimming exercise program for girls has two purposes: to tighten the thigh muscles, lift their volume, and build mass in the chest and shoulders.
Training Principle:
- Lots of lunches and gatherings.
- Frontal oscillations.
- Raising the trap.
- Aerobic exercises.
Focus on the quadriceps, glute, shoulders and triceps. On the legs, 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not shake the abductor muscle. Side swings and side steps are not for you!
| Number of weeks | Counting meetings | |||||
| 1 access | 2 access | 3 approaches | 4 access | 5 approaches | Total 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 the shape of the apple
Usually of medium height, with narrow hips and wide waist. It is at the waist that the "apple" woman quickly accumulates fat deposits. The legs and arms are often slender and sleek.
Exercise Direction:
- Cardio workouts (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (hula-hoop rotation, using a gymnastic disc, pumping the press).
- Leg power load (to visually connect the lower body to the upper body).
Do not make side turns or use an exercise bike or orbit track.
Training rules: drafting a regime
There are many home training systems. Interval training works well for weight loss, but there are other approaches.
A separate program is effective, created for three days of strength training per week with alternate exercises for different muscle groups. On days without strength training - aerobic training.
Example:
- Monday is a run.
- Tuesday - legs and abs.
- Wednesday - walking and jumping rope.
- Thursday - back and arms.
- Friday - not.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example, because the partition system is chosen individually for everyone.
How can we not lose the incentive to train at home?
Unfortunately, the motivation to do weight training at home tends to decline because there are other activities at home.
The main tips to be given in this situation are quite simple: Build a dependence on positive activity. Then you will retreat with "terrible force" for training.
Create the Plan
The important thing here is to plan your workouts at home the same way you do at the gym. Schedule regularly at the same time, write a plan and plan 3 weeks in advance. Once you have overcome these three weeks, you will enter the regime and do not even think of missing a workout.
Change the exercises
Also add variety to your weight loss workout at home by changing and alternating exercises. Limited availability of additional equipment does not mean monotony - do different exercises with the same equipment. Use the tools you have at home - even a peg or towel will work for many exercises.
Make weight loss a game!
You can not ignore the competing element, link your family or friends to the training and measure the volumes at the same time. At first, this motivates me to gain in measurement, and after a few weeks of regular classes - the long-awaited changes in figure.
The purpose of weight loss exercises at home is to lose weight, get in good shape and improve your health. To do this, listen to your body. Training should take place to the maximum, but not "for consumption". Do only possible exercises, stay on schedule. With each exercise, your heart, lungs, joints, muscles, tendons and bones become stronger. Fat melts and you lose weight, even if it is not yet visually visible.