To improve your body, to exercise, to be healthy, you need to exercise. If fitness classes are not possible for some reason, weight loss exercises at home are also appropriate. When professional trainers are asked about exercise, 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 prevent weight gain. The basic principle: Spend more calories than you consume. An experienced athlete will develop an effective weight loss plan at home. Such a program includes essential aerobics, power loads, warm-up 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 shape as well as work out in the gym. The greater the muscle mass, the faster the metabolism and the faster the calories are burned. Ooganism expends a large amount of energy to maintain muscle mass. But even when you eat, walk or sleep, calories are expended and fat is burned.
The Benefits of Home Training for Weight Loss:
- Restoration of body functions.
- Treatment of diseases.
- Fast fat burning.
- Lean muscles for excellent natural shape.
- Eliminate "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
In order to start an anti-fat program, a standard workout lasts 30 minutes, with breaks between sets of 30-60 seconds.
Basic home training
Before you start the lessons, you need to correct the weight and intensity indicators.
Volume measurement:
- an arm at armpit level?
- waist at the narrowest point.
- the thighs at their widest point, while closing the legs.
Measurements are taken and weighed once a week.
Stock: fitness mat, rubber band, fitball, jump rope, body bar and dumbbells. For beginners, 1 kg dumbbells are suitable for use in training, after a couple of exercises, increase the weight by 1 kg. Home training for weight loss for girls allows the weight of dumbbells in one hand - 4 kg. If it is not possible to use a rope, jump without it.When asked by beginners about the type of exercise machine they will buy for the home, experienced instructors do not advise against running a treadmill, treadmill or exercise bike. For weight loss training at home, a jump rope is enough. If you find the motivation to jump for several minutes a day, then it makes sense to consider buying a complete exercise machine.
Warm up
Slimming workout at home begins with a warm-up for rejuvenation. Exercise for the home - light jumping, walking or running in place for 6 minutes.
After warming up, stretch the large muscle groups in your 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 wide, bend your right leg at the knee and bend down to the left. Stretch to the other side.
Stretching the muscles of the back, ribs and abdomen, a set of exercises for weight loss at home:
- Put your feet shoulder width apart, reach as far as possible with your hands on your toes.
- Spread your legs wide, place your hands on the lock above your head and lower them in front of you at eye level. In this case, rotate your back. Raise your arms above your head and bend at the lower back.
- Grasp your right wrist with your left hand, pull it as far as it will go and bend to the right. Repeat on the left side. Lower your arms gently from the sides, opening the shoulder girdle as much as possible.
Slimming exercises at home: Instructions
People believe that home exercises for weight loss are only suitable for newcomers, but this is not the case. Home workout includes a full load on the lower and upper body, abs and back. Do the exercises at home every day, at least 5 days a week.
Home Slimming is a training session with a "metabolic effect". This means high endurance training, high endurance speed, alternating strength and fast paced aerobic exercise. For several hours after exercise, accelerated fat burning and weight loss continue. Consider fitness exercises.
Aerobic exercise
For rapid weight loss, in addition to the relief 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 body swelling disappears. The blood is saturated with oxygen, the calories are burned and a weight loss treatment is started.
Cardio exercises include exercises at the same pace for 30 minutes or more:
- on?
- brisk walking.
- jumps?
- swimming?
- cardio training.
For maximum results, athletes do aerobic weight loss exercises at home 5-7 days a week.
Endurance at home for leg weight loss
Quadriceps femoris
Weighted Plié Squat
Take a dumbbell weighing 5 kg at the base with both hands and stand up, spread your legs wide, bend your knees slightly. The socks point in the same direction as the knees.
Run plie:
- As you inhale, slowly bend your knees and wipe until your thighs are parallel to the floor. The hands are motionless.
- Focusing on the heels, slowly return to the SP as you exhale.
It is important to keep your back straight to avoid injury.
Front swings
Stand with your left side on the chair, grasp the back with your left hand. Place the right palm on the thigh.
Performance technique: abruptly raise the straight right leg forward, slowly lower it back (do not throw, the muscle is tense) The front of the thigh works in the exercise. Do 12 times, repeat with the left foot.
Abs, quadriceps: "climber"
Suppose a push-up position, weight on the palms and soles of the feet. Pull your right knee to your chest, place your right foot on your toes below the thigh.Technique: swap legs in a jump - straighten right leg and bend left leg, like a climber. Repeat alternately at a fast pace for 30 seconds.
Buttocks: "half bridge"
Lie on the mat on your back, arms along the body, knees bent, legs back to shoulder.
As you exhale, rest your heels, lift your hips off the floor. Keep your back straight and hold for a second. When inhaling, return slowly to PI.
You will complicate the exercise if you focus on one leg and lift the other with your hips.
Pulmonary lungs - alternately with both legs.
While standing, place the chair to the left, hold the chair with your left hand. Lower your right hand.
Run:
- Take your right leg back while bending your left knee at a 90 degree angle. Bend your right hand at the elbow. The knee of the right foot is facing the floor.
- Push with your right foot and turn it forward, straightening your legs and right hand.
Repeat 10 times, turn right in the chair and work the left leg.
Abductor: Walking with a rubber band
Standing, legs slightly bent, gymnastic elastic stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: step sideways on bent legs, keeping the tire always taut. Placing around your ankles instead of your knees will make the exercise more difficult.
Calves: Weight Gain
Exercise requires assistive equipment: floor plank and body bar.
Stand on a board (or any handy fixed object up to 3 cm high) with half a foot. The knees are straight, the heel stays on the floor. Hold the body bar (or barbell) on your shoulders, your back straight.
Exercise: Stand on your toes, rotating your ankle on the table and lifting your heel off the floorReturn to IP.
Knees and back are straight, calves and ankles are working.
If there is no board or the exercise is difficult, roll your fingers on the floor.
Cords
Fitball required. Lying on your back, place your calves on the fitball in such a way that when the legs move, the ankles 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, pushing the T-shirts. Hold for a second and return to PI.
Strength training at home for weight loss, chest muscles
Butterfly
An effective exercise to strengthen the chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees, press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the hands are uniform, spread on the sides.
Execution: raise the straight arms up to eye level and lower them slowly. Perform 3 sets of 10 times.
Push-ups, middle stop
The main pectoral muscles, the delta with triceps and partly the back are included in the work.
Lie on the floor, emphasize straight arms and legs, body is uniform. Brushes shoulder width.
Run:
- Bend your elbows, lower yourself as much as possible with a uniform body. Do not protrude the elbows, do not hold them in the body.
- Straighten your chest and triceps, straighten your arms and stand up to the starting position.
If the exercise proves difficult, start by pushing on the knee. At the same time, the legs are hooked together.
Strength training for weight loss at home
Biceps curl
While standing, hold the bar (bar) in front of you with outstretched arms. Turn the palm forward, the elbows should be close to the torso.
Execution: without lifting the elbows from the torso, raise the bar as high as shoulder height. As you exhale, slowly lower the bar to the PI.
Shoulders: Upright lifting dumbbells
Stand up straight, spread your legs shoulder width apart, bend your arms with dumbbells at the elbows and press them to your body.
Run:
- As you exhale, raise the dumbbells in front of you to shoulder level, hold them for a second, and slowly lower them as you inhale.
- As you exhale, lift the dumbbells to the sides at shoulder level, hold for a second, lower them slowly. Continue switching.
When lifting dumbbells, do not allow spinning or spinning.
Triceps Seated Dumbbell Raises
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. With your left hand, grasp the leg of a chair or bench and with your right hand take a dumbbell and press your elbow to your body. Lower the palm with the dumbbell vertically to reach a 90 degree angle.
Execution: holding the elbow pressed to the body as you exhale, lift the dumbbell until the right arm is fully extended. When inhaling, slowly lower your hand to the PI. Repeat with the left hand.
After a few workouts, you will be able to do the exercise for both hands at the same time.
Abdominal strength exercises
Lower Type, pass
Sit on the floor, then move your body back and lean on your forearms (elbows back, toes pointing). The right knee and ankle are bent in a passive position and the left leg is raised 45 degrees off the floor.
Execution: bring the right knee to the chest smoothly, without changing the position of the left foot and sinking the ankle. Hold for a second, return to starting position. Repeat 8 times for the left and right foot.
This exercise strengthens the abdominal muscles, stabilizes the hip joints. To make it harder to do your weight loss at home, increase your pace.
Straight, internal and external lateral and transverse abdominal muscles
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, press your sides to your hip joints, exhale to the highest point. Both feet in the air, hands parallel to the feet. Breathing is uniform. Hold for 4 measurements, inhale and as you exhale, slowly lower to the starting position.
This is a type of breathing exercise that activates all the abdominal muscles.
oblique abdomen
You will need a fitball or a regular ball.
This exercise, like normal stiffness, works the oblique muscles.
Lying on your back, spread your arms sideways and press firmly on the floor, palms down. Place the fitball between your legs and raise it 90 degrees to the body, bending your knees slightly.
Execution: slowly lower the 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 performing movements, the body folds like harmonious furs. This is a very effective weight loss exercise at home.
Lie on your back, both hands behind your head, legs extended, lift your heels 6-10 cm off the floor, stretch your socks.
Exercise: Stretching the abs, bend and lift the knees to the chest, lifting the hips and upper body to the shoulders. Do 3 sets of 8 times.
The number of repetitions of the exercises varies depending on the physical condition.
The combination of cardio and strength training is called interval training and can reduce the weight loss time in your home to 10-30 minutes.
"Metabolic effect" in 10 minutes
An energy expenditure period is comparable to 150 minutes of "clean" aerobic exercise. With such a program, you can lose weight and improve your well-being. Exercise at maximum speed alternates with recovery - walking or jogging in place for 15-45 seconds.
Before you start exercises for fast weight loss at home - warm up 6 minutes and after training - stretching 5 minutes.
Rocket Jump
Adjust your legs shoulder width apart and bend at the knees, arms at the quadriceps muscle.
Execution: jump, "throwing" straight arms upwards from the forehead. Land gently on the PI. Do 2 repetitions 15-24 times.
To complicate the exercise, take dumbbells and sit down.
Jump with a star
Legs shoulder width apart, knees bent, arms straight at the sides.
Execution: jump, raising straight arms above the side at shoulder height. Land gently on the PI. The back is always straight.
Do 2 repetitions 15-24 times.
Occupations
Shoulders shoulder width apart, arms at hips or extended forward.
Execution: Sit until the knees are at a right angle. The back is straight, the knees do not exceed the level of the legs.
Complete the exercise with a barbell or dumbbells.
Pulmonary lungs
Stand straight, feet shoulder-width apart, arms straight at your sides.
Execution: put the right foot back as far as possible while bending the left leg at the knee until a right angle is formed. The heel of the support foot does not protrude from the floor. Return to IP. Repeat with the left foot.
Do 2 repetitions 15-24 times.
Complication: jumping lunges with dumbbells in hand.
Burpee
Stand with feet shoulder width apart.
Execution technique:
- Squat with your hands on the floor.
- Straighten your legs on the board.
- Go back to a stop and jump up, arms outstretched.
For a light burpee, just jump up instead of jumping.
Burpee is a multi-joint exercise that involves multiple muscle groups at once. The most loaded muscles are the legs (t-shirts, buttocks and calves) and the load also falls on the chest, triceps and shoulders. There are really no muscles that are not affected by the nose.
If there is a rope, you can replace any of the exercises listed below with a jump rope for 60 seconds or complete them with a workout.
After metabolic training, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours after class.
Exercises with a gym ball for beginners
It is not recommended for people without preparation to start intensive courses immediately. If you have exercised regularly in the past but have left a long break between classes, you should start by restoring and strengthening your muscular corset. For this, a weight loss workout program at home is ideal. 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. It is better to do fewer repetitions than the wrong exercise many times.
Back exercises
Chest section, classes for the prevention of osteochondrosis
Lie on the fitball with your stomach down and rest your feet on the wall for stability. Put your hands along your torso, palms facing up.
Technique:
- Lift your upper body while simultaneously turning your palms on the floor and pressing your shoulders. Do not arch your back.
- Slow down and return to PI.
Lumbar area
Sitting on the floor with outstretched legs, attach the rubber strap to the legs, leaning forward, creating a slight tension in the belt.
Technique:
- Lean back 110 degrees, pull your arms to your chest and press your shoulders.
- Wait a second.
- Return to PI slowly.
Loin and Abs
Kneeling behind the fitball, rest your elbows on the ball. Lean forward so that your stomach is on the ball
Technique:
- At the elbows, slowly roll the ball 5 cm forward.
- Return to PI slowly.
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 abdomen
Near the wall, sit on the fitball with your right hip, stretching your right leg forward and pushing your left leg 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 raise it to its original position. Run smoothly, repeat 15 times on each side.
Abdominal and lateral abdomen
Lie on the fitball, supporting your lower back and release your legs pressed to the floor with confidence. Put your hands in your temples.
Technique:
Lift your body up, stretch with your right elbow towards your left knee. Lower to starting position. Repeat alternately with the left and right hand.
Top Type
Lying on the floor on your back, legs straight, press the fitball between your legs and lift them at a 45 degree angle. The arms are straight, towards the ball.
Technique:
Lift your shoulders off the floor and touch the ball with your fingers. Slowly lower the body to the IP.
This set of exercises improves coordination and tones your muscles, preparing you for more demanding workouts
Bodybuilding exercises
The body shape of the hourglass is considered the ideal of the female form, when the volume of the chest and hips is equal, while with a narrow waist. But not everyone has such forms. There are 4 more shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of these types to lose weight, they are fighting for an ideal shape. For this purpose, the shaping is done at home - slimming lessons according to an individual program, taking into account the type of shape.Configuration for a "pear" woman
Full, "heavy" hips, narrow waist and nice shoulders - this is what looks like a "pear" or "triangle" shape. A common problem for these women is the appearance of cellulite on the thighs. In this case, the home weight loss training program for girls has two goals: to tighten the thigh muscles, to remove their volume and to create mass in the chest and shoulders.
Training principle:
- Many lungs and squats.
- Forward movements.
- Lifting dumbbell.
- Aerobic exercise.
Focus on the quadriceps, buttocks, shoulders and triceps. On the legs, 12 repetitions of the exercise, on the arms - 8.
When correcting the "pear", do not swing the hood. Side rails and side steps are not for you!
| Number of weeks | Number of squats | |||||
| 1 approach | 2 approach | 3 approach | 4 approach | 5 approach | 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 apple shape
Usually medium height, with narrow hips and wide waist. It is in the middle that the woman "apple" quickly accumulates fat. The legs and arms are often slender and graceful.
Training direction:
- Cardio loading (treadmill, stepper, walking, jumping).
- Waist reduction exercises (hula hoop rotation, using a gymnastic disc, pressing the press).
- Power load on the legs (for visual alignment of the lower body with the upper part).
Do not turn sideways or use an exercise bike or running track.
Training rules: status training
There are many systems for home education. Interval training works well for weight loss, but there are other approaches.
A separate program is effective, designed for training three days a week with alternating exercises for different muscle groups. The days without strength training - aerobic training.
Example:
- Monday - execution.
- Tuesday - legs and abs.
- Wednesday - walking and skipping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a holiday.
This is just a general example, because the separation system is chosen individually for everyone.
How not to lose motivation for training at home?
Unfortunately, the motivation to work out at home for weight loss tends to decrease because there are other activities at home.The main tips to be given in this situation are quite simple: Create a positive addiction to the activity. Then you will be pulled with "tremendous power" for training.
Create a program
It is important to plan your exercises at home the same way you do in the gym. Schedule the same time regularly, write a schedule and schedule 3 weeks in advance. After these three weeks, you will enter the regime and do not even think about losing training.
Change exercises
Also add variety to your weight loss workout by changing and alternating exercises. Limited equipment does not mean monotony - do different exercises with the same equipment. Use the tools at home - even a rolling pin or towel will work for many exercises.
Make weight loss a game!
You can not ignore the competitive element, connect your family or friends with training and measure the intensity at the same time. In the beginning, it motivates me to gain measurements and after a few weeks of regular classes - long-awaited changes in shape.
The goal of weight loss training at home is to lose weight, exercise and improve health. To do this, listen to your body. Training should be done to the maximum, but not "for wear". Do only possible exercises, follow the program. With each exercise, your heart, lungs, joints, muscles, tendons and bones become stronger. Fat melts and you lose weight, even if it is not visible yet.