When you are thinking of losing weight by a few pounds, you should immediately think not only about diets but also about the most effective exercises. I offer modern fitness clubs very diverse equipment: energy simulators, routine, elliptical simulators, stationary bicycles, dumbbells, rods and other options. But is it all necessary for losing weight without failing? In my professional appearance - no! Indeed, if you do not have the opportunity (more often due to lack of time) to visit a fitness club, you can use very effective exercises that can be performed at home. The post of posting is the best weight loss exercises at home.
Please note that these are not just randomly selected exercises. These exercises have been selected based on many years of practice of fitness coach. And all of them have repeatedly proven their high efficiency in different complexes of losing weight and overall physical training of very different levels of people.
To begin with, a small theory that explains the essence of the issue.
Should what should be exercises for losing weight at home?
Not all exercises are suitable for effective weight loss, but only those that match certain rules. Since at home we are usually deprived of the opportunity to use additional equipment, weight loss exercises must be quite complicated. And, of course, they can be performed with a small extra weight that can be at home: dumbbells, dumbbells, body rods. What is there - ordinary bottles of water!
Dilution exercises should be highly managed. Bending hands with dumbbells, all kinds of draws in simulators and block systems - all this is not appropriate! We need real exercises that seriously include large muscle masses at work. The load should be good, to sweat and a significantly increased pulse, to deep breath. Otherwise, there will be no necessary hormonal shifts in the body.
Exercises should have many degrees of freedom, and not limit to bending to a joining on a plane. By performing the right exercises, you are forced to maintain balance and strain muscle that was not even suspected! Such exercises include many different muscles and organs at work. And that's very good! After all, this speeds up metabolism. Exercises should be directed to different areas of the body, and not just the problematic ones, on which there is folding. So forget about weight loss exercises! Train the whole body. And in the abdominal muscles, just remember to do 2-3 exercises in addition. Thus, you immediately solve many problems, and not just remove your stomach.
And last. Weight loss exercises should be performed in a large number of repetitions: 20-30 or more! Ideally up to 50-60 times. If some of the exercises are difficult, there will always be their simplified analogs. Remember, for weight loss it is important to do a lot of repetition!
Seven best weight loss exercises
I have chosen the best exercises for you you can use at home and in everyday life. Many of my customers easily do them at work, in the office, in a warehouse, near their car during stops. These exercises.
licking
Conventional meetings performed correctly and in sufficient quantities are one of the best weight loss exercises.
Squats' performance
Stay straight, shoulder legs -mirites away. The hands sit along the body. Tighten the bottom back and give a little pelvis back. Bend your knees and raise 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 tense. The bottom of the back is not rounded! It is important that your knees do not go too far during the meetings. It's harmful! To avoid this, take the pelvis harder and bend the body forward. When you bend your legs, take a deep breath when you lie down - take out. Well, if you can perform at least 25-30 meetings. Cold if 50-70.
Pushing -ups
Pushing from the floor is another wonderful exercise available to literally perform everywhere.
Executing Pushing Holidays
Take the stretched stop position. If you are not yet in very good physical condition, use knee push options (see link only below). Put your hands quite wide, not less than 85-95 cm. The body and legs should be a line. Gracely bend your elbows and try to touch the floor with your chest. It does not always work. But it should try for that. If it is difficult to push yet, you can bend your hands not to the end, but only partially. This is also very useful. This option is obtained, which, however, is very useful. Then run the arms to the elbows. Repeat the required number of times. When you bend your hands, take a deep breath. When lies - extract.
increase
This is one of the best weight loss exercises in the abdomen.
Sitting exercise is mainly a training of the abdominal muscles.
Performing the exercise
Lie on a sports rug, bend your knees up to 90 degrees, stretch your hands toward your scalp. Raise your arms with power and immediately raise your body in a sitting position. Then smoothly return to the starting position. If your feet stand up while sitting down, tie them for some heavy items: a sofa, a closet, etc. When lifting the body, extract, with the opposite movement - absorb.
Sit-up should try to perform at 20-30 repetitions. And of course put something softer under the Sacrum area, otherwise you will train this place with numerous repetitions.
Bridge
This exercise helps to lose weight in the buttocks.
The bridge is a great tool to train the buttocks and the back of the buttocks.
Performing the exercise
Lie on the carpet and bend your knees to the right corner. Between legs about 20-30 cm. Fold your hands in your stomach. Raise smoothly and lower the pelvis, working with your leg muscles and buttocks. If the exercise is given very easily, it is worth putting an extra load on the lower abdomen or switch to the exercise on one foot (see the link only below).
When lifting the pelvis, extract, when you sit - inhale.
At least 20-30 repetitions in this exercise should be performed.
almonds
Burpee - king of weight loss exercises! But it is quite difficult to do it.
The execution of burpee
There are several opportunities for burpee.
In general, everything descends to take the position of stopping the lie, and then quickly move to the standing position. And repeat it many times. Experienced fitness lovers complement it with jumps. Less experienced - just change the body position as soon as possible.
Breathing when performing burpee is deep and rhythmic for beating movements. Otherwise, you just won't live until the end of the approach!
Burpee should be performed in a large amount of at least 20-30 times for access.
Planck
Planck is a weight loss exercise in the waist and abdomen. The planes are static exercises for the waist and press.
Fulfillment of the front ribbon
Take the position of standing in the elbows. The body and legs are in the same line. It is necessary to keep in this position for at least 30 seconds or more.
Fulfillment of the side bar
You need to get the position of standing on a elbow. The legs should be located one side. It is more difficult to maintain balance. The task is to hold for at least 30 seconds on one side, and then the same on the other. This is considered an approach.
You can breathe when you do boards. But it is better to do it rhythmically, without delay. You can stay in strips for a few minutes when you get.
outing
The usual walking, performed daily, at a good pace, in comfortable sports shoes is one of the most enjoyable weight loss exercises. Just walk and enjoy! What could be better? You need to walk at least 30-60 minutes each day. In bad weather, you can replace a walk with walking on a routine.
How to perform weight loss exercises correctly
You can perform them in any way three to four times a week. But before performing the exercises, it is worth performing a short warm composition.
The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on the exercise. Static exercises - strips - perform 30 seconds or more.
And walking should be practiced daily for 30-60 minutes or more.
Exercises cannot be done immediately, but to destroy them on different days and be included daily. This is much more effective!
Now you know enough about the most effective exercises for losing weight at home. The case is small - use them in practice and enjoy the result. I wish you success!