What to do if you need to lose weight but can't visit a fitness club? It is possible to get a good result at home. It is necessary to do fat burning exercises for the whole body on a daily basis and follow a moderate weight loss diet.
Effective Weight Loss
To lose weight, you need to change your sedentary lifestyle, which slows down your metabolism until it is most active. You should start with workouts in the morning and set aside half an hour in the evening for home workouts. Use every opportunity for physical activity during the day.
To burn fat, it's a good idea to replace walking in the elevator with climbing stairs and taking a short walk before bed.
Exercises for all muscle corsets will provide body tone, and it is important to follow simple rules to maintain aesthetic weight loss and health:
- Eliminate baked goods and breads from your diet.
- Steam or boil food.
- Eat fiber-rich fruits and vegetables.
- Do not eat at night, no later than 2 hours before bedtime for the last meal.
- Drink clean water.
Exercise for the whole body - It is necessary to lose weight and maintain body style. When designing a training program at home, it is necessary to take into account the targeted study of problem areas and health status. Experienced fitness instructors recommend an effective workout to lose weight and lose weight.
"Forward curves" is one of the most effective exercises for strengthening the waist and losing weight. You need to climb the bridge regularly to work the muscles that straighten your spine.
Scapular thinning and thinning improves blood circulation in the trapezius and rhomboid muscles and at the same time reduces the fat layer of the cervical-cervical region. The "dumbbell" workout burns fat the most thanks to the work of the widest muscles in the back, and the "Boat" perfectly combats cellulite under the waist.
Dumbbell Bench Press works with both types of fiber and allows you to lose weight without losing muscle mass. "Wall pushing" exercises can be repeated by women in large numbers, thus providing the necessary intensity for fat burning.
Systematic performance of "dry breast" exercise will keep the muscles in good condition and static load during "squeezing the palm" will add elasticity to the breasts.
It's important to remember: Diet is a factor in determining weight loss in a woman's breasts, and physical activity helps keep her in good shape.
Various variations of the "Squat" exercise are used to lose weight in the legs, as well as to work the muscles of the whole body. The side lungs will work perfectly outside your feet.
Squeezing the scissors or ball with your knees will cause the adductors to burn intense fat on the inside of the thighs. Regular exercise "Cycling" creates a delicate knee area and works the joints delicately. Lifts a calf standing or sitting, reduces swelling and gives comfort to your legs.
Lifting your knees and pressing on a stable stool is an effective exercise to lose weight.
"Short dictionaries" purposefully load the hips, give them flexibility.
Plie Squats should be added to the training set when special attention is required to the inner surface. You need to do standing swings to burn fat outside the thighs.
Deadlift is beneficial for almost all body muscles and increases the tone of the gluteus muscles. For intensive weight loss of the back, it is necessary to perform "Legs back" and wide lungs.
Hypertextuality is a good alternative to dead lifting and does not stress the knees and quads. The "gluteal bridge" effectively increases muscle volume and reduces fat in the waist and thigh area. "Buddha walking" strengthens the pelvic floor muscles and works the thighs.
A "reverse push" resting on the edge of a chair or sofa is great for loading the triceps and removing fat from under the armpits. Different arm curves compress and strengthen the front shoulder muscle group.
Scissors and Crescent Turns burn the fat in your hands equally. Dumbbell Press Up covers the triceps, trapezius and deltoid muscles, creating a beautiful shape of the shoulder girdle.
Regular squats work well in the upper abdomen, while inverted squats reduce body fat and strengthen the muscles in the lower abdomen.
Lateral and oblique creases emphasize the waist, while Lateral Bends sport fat on the sides. "Circular rotation of the legs" has a complex effect on the muscles of the press. You need to do a "Vacuum" exercise regularly to squeeze the bloated abdomen.
For a slim and attractive waist, use the Lateral Torso or Mill, which forces the oblique abdominal muscles to tighten tightly.
Trying to "turn your legs while lying on the floor" actively burns fat in the problem area and strengthens the intestines. "Side bridge" and "Lift the legs while lying on the side" perfectly tones the lateral muscles and reduces the waist.
For significant weight loss in the neck, you need to exercise in a complex way, like all the muscles of the body. The "moving bridge against the wall" should be added by tilting the head back.
Hand resistance is used to increase muscle tone.
"Dizziness" and "nose writing" exercises effectively burn fat reserves. You need to do exercises to lose weight slowly and a lot of repetitions.
Writing words in the air with a pen between the teeth increases the weakened tone of the facial muscles. Hitting the double chin with the back of your hand will force the facial muscles to burn fat.
Repetition of all vowel sounds, raising and lowering the corners of the lips perfectly adjusts the lip area. "You have a little water in your mouth" and "Childhood" exercises effectively squeeze the cheeks. To train the eyelids, place your fingers in the corners of the eyes, pull the skin to the sides, and blink your eyes at the same time.
A series of exercises for training
To lose weight, it is better to develop the muscles of the whole body, rather than equal individual exercises. To achieve noticeable results, you need to learn the right technique and follow the sports system. Fat burning exercises should be done every day. The lesson should start with warming up and cooling down after the main part.
Allow 10 minutes to prepare for training. A dynamic warm-up will increase the heart rate and give elasticity to the muscles, articular warming will improve blood circulation in the ligaments and tendons. Raising your knees and running in place will increase blood flow to your muscles and increase your body temperature. Warming up should be started at a calm pace without a strong range of motion.
Warming should include:
- Head bending and circular movements;
- Rotation of shoulder and elbow joints;
- Raise your arms and spread them to the sides;
- Rotation of the body;
- Bending and various body bends;
- Rotation and sagging of the hip;
- Leg curves and leg rotation.
For proper exercise, spread your legs shoulder-width apart with your knees in the same plane. Keep your back straight, with your lower back bent, lower your body along your body. Bring the shoulder blades together, bring the pelvis back, and sit while breathing. Bend your hips parallel to the floor and transfer your weight to your heels. Get up and breathe at the top of the elevator.
When squatting, you need to control the main points:
- In the down position, do not extend your knees forward at the edges of the legs.
- You can't stand on your toes.
- It is forbidden to round the upper back and lower back.
- Do not hold your knees together when lifting.
At the beginning of the exercise, spread your legs hip-width apart, then step forward and sit up straight. Transfer the load to the front foot, extend the other, and stand on your toes. The back is straight, with a natural bend at the bottom, the palms are on the belt.
The knee joint of the working foot bends at an angle of 90 ° and is under increasing stress, so it is important not to allow the knee to protrude beyond the toe. Exhale, stand up, and place your working foot next to the supporting leg.
The right technique for training does not involve special features. Lie on your back, pull your legs to your body and bend at the knees. Place your heels firmly on the floor shoulder-width apart, pull your abdomen and tighten your waist.
Breathe slowly and lift the pelvis off the floor so that the body is aligned and the back is slightly arched. Hold the upper position for a few seconds and gently return the pelvis to the ground as you breathe.
To perform the exercise, lie on your back on the floor, bend your arms and legs. Place your feet and palms shoulder-width apart and press firmly to the ground. Smoothly tear off the floor and bend your back in an arc, lifting the pelvis up. Keep your head in a natural position, do not hold your breath. After stopping, slowly lower your body.
It's important to remember when playing "Bridge":
- You can't do a workout without warming up first.
- Thighs should be raised above the head and shoulders.
- Arms and legs should be straightened as much as possible.
- Don't just stretch your arms and legs.
Lie on your stomach, stretch your arms forward and keep them straight. At the same time, pull your arms, chest and lower legs off the ground and breathe. While holding the hips off the floor surface, squeeze the back, bending as much as possible at the waist.
Hold this pose for 5 seconds and slowly lower yourself while breathing. For those whose muscles are not ready to load, it is recommended to lift the opposite arms and legs alternately.
Hanging on the floor
The nuances must be strictly observed, as the suspension, known as "Plank", has no additional movement. Lie on your stomach and place your elbows at shoulder level to avoid excessive tension in the joints. Lock the brushes, feet straight. It is more difficult to hold the stick with close feet.
Before entering the board, you need to pull the abdomen, pull the abdomen and round the waist a little.
In the correct position, the straight body hangs on the floor with the support of the hands and feet. Keep your back tense so that your abdomen does not sag. The head is perpendicular to the spine. Breathing is equal and without delay while holding the bar.
The starting position for a push-up is an emphasis on straight arms with a shoulder-width setting. The distance between the legs does not affect the performance of the push. Keep your body straight, tense your thigh and abdominal muscles. Bend your arms, take a deep breath and touch the floor with your chest. Breathe smoothly throughout the entire rise of the body.
Important when exercising:
- Observe the palm position at mid-chest level.
- Avoid the lower back arch.
- Avoid stretching your elbows too much and sagging your thighs.
The ankle and knee joints should be warmed up before the jump to prevent various injuries. In the starting position, put your feet together and lower your arms across your body.
Lower your shoulders, pull your abdomen, keep your back straight and a little tense. With the explosive effort of the thigh and lower leg muscles, push the body upwards by stretching the legs. Slightly spread your knees and get on your feet.
Lifts the leg
To perform the exercise, lie on your back and squeeze your back, put your hands between your body. With the effort of the abdominal muscles, lift the hips off the floor and breathe in and raise them at an angle of 60 °. Hold your feet up for 2 seconds and lower them without touching the ground with your heels while breathing.
You should not lift your head to reduce the load.
Beginners and women with weak bellies should start with regular leg lifts.
Sit on the floor and put your straight arms behind your body. Straighten your legs at an angle of 45 ° so that your body resembles the letter "V". As you breathe in, turn your pelvis and lower your feet to the ground in a circular motion.
Continue turning, turn the pelvis to the other side and return the legs to the starting position. The exercise should be performed in each direction in turn.
Before you start cycling, you should sit on your back as you press on your back. Bend your hips at a 90 ° angle, keeping your legs parallel to the ground.
Raise your shoulders and keep your fingers behind your head. As you breathe in, extend your other leg and bring your knee to the opposite elbow. It is necessary to intensify the press by performing rotational movements.
Important:Training is performed only on a hard surface. Lie on your back, bend your hips and extend your arms along your torso. Put your palms under your back, put your feet on the ground.
Inhale, lift your legs and stretch your socks. Keep your legs at an angle of 30 ° -90 ° from the ground with the strength of the abdominal muscles. First spread your legs to the sides, then bring them together and cross them.
Lie on your back, tie your fingers behind your head and spread your elbows to the sides. Beginners are allowed to cross their arms over their chests. Bend your thighs and place your legs on a piece of furniture. Exhale, bend your body and pull your shoulders to your pelvis.
Exercise full body fat burning every day and follow a moderate weight loss diet.
In the latter position, the back is rounded and the abdominal muscles contract strongly. You can't bring your elbows and strain your neck and press your chin to your chest. Return the body to a horizontal position during breathing.
After exercise, it is necessary to normalize the pulse, reduce heart rate and reduce nervous system tension. Properly covered, it will withstand a great deal of stress and allow the contracted muscles to return to normal. Stretching will increase the elasticity of ligaments and muscles, improve blood circulation in the body and help eliminate toxins from the body.
For effective cooling, you need to do simple exercises and exercises:
- press on the shoulder of the elbow;
- Pull your elbow behind you;
- Semi-elongated or supported slopes;
- Reduction of hind arms;
- Stretch marks on the door;
- "Crescent" and "Cobra" works;
- Pull your leg back.
Since the body recovers well after the weekend, strength training should be given at the beginning of the week to strengthen the muscles. You should spend 15 minutes before training. active warming of the whole body to prepare the muscles and ligaments for the upcoming load. Perform all exercises for 15 repetitions in 3 sets.
Basic training consists of exercises for all muscle groups:
- "Deep trash";
- "Wide lungs" - the number of repetitions indicated by each leg;
- "Board with dumbbell lines" - you have to repeat 15 times with each hand;
- "Press dumbbells up";
- "Dumbbell Curl";
- Raise your legs.
Jumping rope is very suitable for aerobic exercise, you need to do it 3 times in 60 seconds. As an obstacle - 10 minutes. stretching of all muscles.
On the day of the cycle, 15 repetitions of all exercises in turn. You need to do 3 circles during training. To prepare your heart for the approaching stress, you should also include running in the warm-up area.
Main complex works:
- Plie Squats;
- Glute Bridge;
- Jumping on the ground - 30 times.
Breathing exercises should be added to cool down to normalize heart rhythm.
Strength and aerobic training day. The basic training consists of 3 exercises, each of which should be done for 20 repetitions. Given the activity of the upcoming exercise, the warm-up should include rotational movements, warming of the joints and ligaments.
The session consists of exercises:
- Sit with arms raised in front of you;
- "Legs back" - repeat 20 times with each leg;
- "Reverse wheels";
- "Hyper Extensions";
Cool - 5 minutes. walk for 30-45 minutes to lengthen your legs and back and burn fat.
An exercise that focuses on problem areas should be done. A short warm-up consists of rotational movements of the legs and arms. Repeat all the movements 20 in a circle, resting between sets for 30 seconds to increase the fat burning effect.
Make 2 circles for a lesson, including:
- "Wide lungs" - repeat 20 times with each leg;
- Wall Pushups;
- Glute Bridge;
- "Raise your arms up" with a light dumbbell;
- Turn your leg to the side;
- Jump rope - 30 seconds.
It is good to stretch arm and leg muscles and do breathing exercises during closing.
You need to work the maximum number of muscles during a workout, do 2 sets of all the exercises. To increase the effectiveness of the lesson, warm-ups should include swings, rotations with arms and legs, rotations and bends of the body.
Do 15 repetitions of the following exercises for each set:
- "Short Lunges" - repeat 15 times with each leg;
- Legs Back - Repeat 15 times with each leg;
- Hanging the floor - 60 seconds.
- "Squeeze the palm in front of the chest";
- Foot Turns - Repeat 15 times in each direction.
Cool on the floor with 50 jumps and full body stretch.
Add workouts to work on problem areas. In the first part of the lesson, alternately do exercises on the legs - 2 sets of 15 sets, then work the upper part in the same way. Rehearsals for the press are held separately.
Add warm-up and run in place during warm-up and core workout:
- Legs back;
- Glute Bridge;
- Make 50 jumps in place before working on the top;
- "Dumbbell bench";
- Hanging the floor - 60 seconds.
To increase fat burning, do the jump rope twice in 60 seconds. Start breathing and stretching your legs.
On a day of muscle recovery and active aerobic exercise, you should walk 60 minutes.
Two sets of abs should be performed before cardio to trigger hormonal processes:
- "Bends" - maximum times.
- "Bicycle" - 20 repetitions with each leg.
- Side Inclination - Total 50 repetitions.
In order to maintain aesthetic weight loss and tone, it is necessary to strictly follow daily exercises for all muscles of the body, as well as diet and aerobic exercise. Proper techniques should be learned and followed to avoid injury and increase the effectiveness of exercise at home.