You need to exercise to improve your body, get in shape and stay healthy. If classes at the gym are impossible for some reason, exercises to lose weight at home are also suitable. When professional coaches are asked about sports, the answer is always the same: effective workouts at home to lose weight!
Eating a healthy diet and exercising regularly is important to prevent weight loss. The basic principle: burn more calories than you consume. An experienced sports coach will develop an effective plan to lose weight at home. Such a program definitely includes aerobics, power loads, warm-ups and stretching. When done correctly and regularly, the exercises will pay off.
The body needs movement to function properly. Effective workouts to lose weight at home can change your figure as well as exercise in the gym. The larger the muscle volume, the faster the metabolism and the faster the calories are burned. The body expends a lot of energy to maintain muscle mass. However, calories are burned and fat is burned while eating, walking or sleeping.
Benefits of exercising at home to lose weight:
- Restoration of bodily functions.
- treatment of diseases.
- Fast fat burning.
- Lean muscles for perfect physical shape.
- Eliminate "problem areas".
- Endurance and strong heart muscle.
- Psychological relaxation.
A standard workout to start a fat-fighting mode now lasts 30 minutes, with intervals of 30-60 seconds between sets.
Home Workout Essentials
You need to adjust your weight and volume before you start classes.
Measure volumes:
- an arm at arm level;
- waist at the narrowest point;
- Thighs at the widest point, while closing the legs.
Measurements are taken and taken once a week.
Inventory: gym, rubber band, fitball, skipping rope, body bar and dumbbells. For beginners, 1 kg dumbbells are suitable for use in training, increase the weight by 1 kg after a pair of exercises. Training at home for weight loss for girls allows you to weigh dumbbells on one hand - 4 kg. If it is not possible to use a rope, jump without it.
Experienced trainers advise beginners not to go on an orbit, treadmill or sports bike when asked by beginners which sports car to take home. Jump rope is enough for weight loss training at home. If you find the motivation to jump a few minutes a day, it makes sense to think about buying a full-fledged simulator.
Warming up
Weight loss exercises at home start with warming up to intensify. Sports at home - Light jumping, walking or jogging for 6 minutes on site.
After warming up, stretch large muscle groups in the legs, arms and back.
Stretching the anterior thigh muscle: Stand up straight, bend your right knee and pull your right arm back. Repeat with the left foot.
Extend Hamstrings: Bend your right leg wide, bend your right leg at the knee, and bend straight to the left. Stretch to the other side.
Stretching the back, side and abdominal muscles, a number of exercises to lose weight at home:
- Spread your legs shoulder-width apart, stretch your arms and toes as far as possible.
- Spread your legs wide, lock your hands above your head, and lower them in front of you at eye level. In this case, roll your back. Raise your arms above your head and bend your lower back.
- Hold your right wrist with your left hand, pull as much as possible and bend to the right. Repeat on the left side. Gently lower your arms from the sides, opening the shoulder girdle as much as possible.
Weight loss exercises at home: Instructions
People think that home exercises to lose weight are only suitable for newcomers, but this is not the case. Training at home includes a full load on the lower and upper torso, abs and back. Exercise at home every day, at least 5 days a week.
Weight loss at home is an intermediate exercise with a "metabolic effect". It involves high-intensity, high-speed endurance training with aerobic exercise at variable strength and speed. Accelerated fat burning and weight loss continue for several hours after exercise. Consider interval fitness exercises.
Aerobic Sports
In addition to relaxing muscles, you need to develop the heart muscle for rapid weight loss. Aerobic exercise to lose weight at home is called "cardio" - the heart begins to work at full capacity, shortness of breath and swelling of the body disappears. The blood is saturated with oxygen, calories are burned and the weight loss regime begins.
Cardio training involves training at the same pace for 30 minutes or more:
- works;
- walk at a fast pace;
- jumps;
- swimming;
- heart education.
For maximum results, athletes do aerobic weight loss exercises at home 5-7 days a week.
Strong homework for leg weight loss
Quadriceps femoris
Heavy Plié Squat
Take a dumbbell weighing 5 kg or more at the bottom with both hands and stand up straight, spread your legs wide, bend your knees slightly. Socks point in the same direction as the knees.
Plie:
- As you breathe in, slowly bend your knees and squat until your thighs are parallel to the floor. The hands are motionless.
- Pay attention to the heels, slowly return to the SP as you breathe.
It's important to keep your back straight to avoid injury.
Front Swings
Stand with your left hand on the chair, hold the back with your left hand. Place the right palm on the thigh.
Method of execution: sharply raise the right right leg sharply forward, slowly lower it back (do not throw, the muscle is tense). The front part of the thigh works in training. Do 12 times, repeat with the left foot.
Abs, quadriceps: "climber"
Take a pushing position, weight on the palms and soles. Pull your right knee to your chest, place your right foot under your thighs under your toes.
Technique: suddenly change legs with a jump - straighten the right leg like a climber and bend the left leg. Repeat alternately at a fast pace for 30 seconds.
Gluteal muscles: half bridge
Lying on a mattress on his back, arms along his body, knees bent, legs shoulder-width apart.
When you breathe in, lean on your heels and lift your hips off the ground. Keep your back straight and hold for a second. Slowly return to the PI while breathing.
If you focus on one leg and lift the other with your hips, you will make the exercises more difficult.
Lungs - alternately with both feet.
When standing, place the chair to the left, hold the chair with your left hand. Put your right hand down.
Execution:
- Pull the right leg back while bending the left knee at a 90-degree angle. Bend your right arm at the elbow. The knee of the right foot looks at the ground.
- Push with your right foot and push forward, straightening your legs and right arm.
Repeat 10 times, turn the right side to the chair and work the left leg.
Abductor: Walking with a rubber band
Legs, legs slightly bent, gymnastic elasticity stretched around the knees. The back is straight, the head and neck are directed upwards.
Technique: step on the bent legs, constantly stretch the elastic. Placing it around your ankles instead of your knees will make the exercises more difficult.
Calf: Weight gain
Training requires auxiliary equipment: a wooden board and a trunk bar.
Stand on a board with half of your foot (or any durable object up to 3 cm high). The knees remain straight and the heels remain in place. Hold the bodybuilder (or barbell) on your shoulders, keep your back straight.
Exercise: Stand on your toes, roll your ankle on a board and lift your heel off the ground. Return to IP.
Knee and back are straight, calves and ankles are working.
If there is no board or training is difficult, bend from the ankle to the ground.
Hamstrings
Fitball required. Lie on your back and place your calves on the fitball so that the heels are on the ball as the legs move.
Exercise: Lift your hips while maintaining the weight on your shoulder blades and legs. Bend your knees, bring the ball as close as possible, squeeze the hamstrings. Hold for a second and return to the PI.
Weight loss, strong home exercises for chest muscles
Butterfly
An effective exercise to strengthen the chest muscles.
Lie on your back, lower pillow underneath. Bend your legs at the knees, press your feet to the ground. Dumbbells up to 4 kg have equal arms and spread to the sides.
Execution: Raise straight arms to eye level, slowly lower. Perform 3 sets of 10 sets.
Push-ups, middle posture
The main chest muscles, triceps deltoids and part of the back are involved.
Lie on the floor, emphasize the straight arms and legs, the body is equal. Shoulder-width brushes.
Execution:
- Bend your elbows and go as far down as possible with your body equal. Do not go out of the elbows, keep them on your body.
- Straighten your chest and triceps, straighten your arms, and stand up to the starting position.
If training is difficult, push your knee. At the same time, the legs are connected to each other.
Strength training to lose weight at home
Biceps Curl
While standing, hold the barbell in front of you with outstretched arms. Turn the palms forward, elbows should be near the torso.
Execution: Raise the barbell to shoulder level as much as possible without lifting the elbows off the body. As you breathe in, slowly lower the dam to the PI.
Shoulders: Dumbbell Lifts
Stand up straight, spread your legs shoulder-width apart, bend your arms at the elbows with dumbbells and press them to your body.
Execution:
- As you breathe in, raise the dumbbells in front of you to shoulder level, hold for a second, and slowly lower them as you breathe.
- As you breathe in, lift the dumbbells from the sides to shoulder level, hold for a second, and slowly lower. Keep changing.
When lifting dumbbells, do not allow them to swing or turn.
Triceps lifts sitting dumbbell
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. Hold a chair leg or a bench with your left hand and take a dumbbell with your right hand and press your elbow to your body. Lower vertically with a dumbbell with your palms to get an angle of 90 degrees.
Execution: Hold the elbow on the body, lift the dumbbell until the right arm is fully extended while breathing. Slowly lower your hand to the PI as you breathe. Repeat with the left hand.
After a few training sessions, you will be able to train for two goals at once.
Abdominal strength exercises
Click Down, Go to
Sit on the floor, then pull the body back and lean on the front arms (elbows behind, fingers pointing to the feet). The right knee and ankle are bent in a rusty position and the left foot is raised 45 degrees off the ground.
Execution: Bring the right knee to the chest without changing the position of the left foot and turning the ankle. Hold for a second, return to starting position. Repeat 8 times for left and right legs.
This exercise strengthens the abdominal muscles and stabilizes the hip joints. Increase your pace to make it harder to lose weight at home.
Straight, inner and outer oblique and transverse abdominal muscles
Lie on the floor, extend your arms over your head and raise your feet to the ground at a 45-degree angle.
Execution: inhale, pull your head and shoulders off the ground, work your ribs to the thigh joints, breathe at the highest point. Both feet are in the air, arms are parallel to the legs. Breathing is equal. Hold 4 numbers, exhale, and slowly lower to the starting position as you exhale.
This is a kind of breathing exercise with activation of all abdominal muscles.
Oblique bellies
You will need a fitball or an ordinary ball.
This workout, like regular squats, works on the oblique muscles.
Lie on your back, stretch your arms to the sides and press firmly to the ground, palms down. Place the fitball between your legs and raise them 90 degrees to your body, bending your knees slightly.
Execution: Slowly lower the right foot parallel to the arm, slowly return to the starting position without releasing the ball. Repeat with the left foot.
Rectus abdominis muscle, upper and lower press, accordion sport
When moving, the body folds like harmonious furs. This is a very effective exercise to lose weight at home.
Lie on your back, both arms behind your head, stretch your legs, lift your heels 6-10 centimeters above the ground, stretch your socks.
Exercise: Tighten the abdomen, lift and raise your knees to your chest, lift your hips and upper torso to the shoulder blades. Do 3 sets 8 times.
The number of repetitions of exercises varies depending on physical fitness.
The combination of cardio and strength training is called interval training and can reduce your weight loss time at home to 10-30 minutes.
"Metabolic effect" for 10 minutes
In terms of energy costs, a session can be compared to a 150-minute "clean" aerobic workout. With such a program you can lose weight and improve your well-being. Training at the maximum pace varies with recovery - walking or running for 15-45 seconds.
6 minutes of warm-up before training and 5 minutes of stretching after training for fast weight loss at home.
Rocket Jump
Spread your legs shoulder-width apart and bend at the knees, placing your hands on the quadriceps muscle of the thigh.
Execution: jump, "throw" straight arms from front to top. Gently descend on the PI. Repeat 2 to 15-24 times.
To make training harder, grab dumbbells and sit down.
Star Jump
Legs shoulder-width apart, knees bent, arms straight.
Execution: jump, raise straight arms to shoulder level. Gently descend on the PI. The back is always straight.
Repeat 2 times 15-24 times.
squat
Legs shoulder-width apart, hands on hips or forward.
Execution: Sit until your knees form a right angle. The back is straight, the knees do not extend beyond the level of the toes.
Complicate your workout with a barbell or dumbbell.
Lungs
Stand up straight, feet shoulder-width apart, arms straight, sides up.
Execution: Place the right leg as far back as possible, bend the knee to the left until a right angle is formed. The heel of the support leg does not fall off the ground. Return to IP. Repeat with the left foot.
Repeat 2 times 15-24 times.
Complication: jumping from the lungs with dumbbells in hand.
Burpee
Stand with your feet shoulder-width apart.
Method of execution:
- Sit with your hands on the floor.
- Straighten your legs on the board.
- Return to squats and jump with arms outstretched.
Get up instead of jumping for a light burpee.
Burpee is a very playful exercise that involves several muscle groups at the same time. The most loaded muscles are the legs (hamstrings, glute and calves) and the load also falls on the pelvis, triceps and shoulders. There is virtually no muscle that is not affected by burpee.
If you have a rope, you are allowed to replace one of the exercises listed below with a 60-second rope jump or add one exercise.
For plenty of water to hydrate after a metabolic workout. It is not recommended to eat for 2 hours after class.
Fitness ball workouts for beginners
It is not recommended for unprepared people to start intensive classes immediately. If you have exercised regularly before, but have taken a long break between classes, you should start by restoring and strengthening your muscle corset. A strength training program is ideal for losing weight at home. Strength training increases muscle density, endurance, reduces the risk of injury and prepares the body for increased stress.
Effective exercises to lose weight at home - on a fitness ball (fitball). Beginners start with 10-15 repetitions twice, the optimal level is between 2 and 3 sets of 20 repetitions. It is better to repeat the exercise less than to make many mistakes.
Back Exercises
Chest, classes for the prevention of osteochondrosis
Lie on the football and lean your feet against the wall for stability. Place your hands on your torso, palms up.
Technical:
- At the same time, lift your upper body by turning your palms to the ground and squeezing your shoulder blades. Do not bend the back.
- Slowly descend and return to the PI.
Lumbar region
Sit on the floor with your legs outstretched, tie a rubber band around your feet, and lean forward, creating some tension in the strip.
Technique:
- Leaning back 110 degrees, pull your arms to your chest and tighten your shoulder blades.
- Hold for a second.
- Slowly return to PI.
Loin and Abs
Kneel behind the football and place your elbows on the ball. Lean forward so that your abdomen is on the ball.
Technique:
- Slowly roll the ball 5 cm forward at the elbows.
- Slowly return 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 Sports
Oblique bellies
Sit on the fitball with your right thigh near the wall, extending your right leg forward and pushing your left leg back. For stability, rest your feet on the wall and keep your hands behind your head.
Technique:
Holding your back straight, lower your body from the fitball and bring it back to its previous position. Run smoothly, repeat 15 times on each side.
Rectus and oblique abdomen
Lie on the football, lean on your back and put your feet on the ground with a confident accent. Put your hands on your temples.
Technique:
Lift your body up, lie on your left elbow with your right elbow. Lower to the starting position. Repeat with the left and right hands alternately.
Top Press
Lie on your back with your legs straight, lift the fitball tightly between your legs and at an angle of 45 degrees. The hands are straight towards the ball.
Technique:
Lift the shoulder blades off the ground and touch the ball with your fingertips. Slowly lower the body to the IP.
This set of exercises improves coordination and tones your muscles and prepares you for more challenging workouts.
Bodybuilding exercises
An hourglass is ideal for a woman's figure when it has the same body structure, chest and hips and 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 this type of women to lose weight, they want to be in perfect shape. For this purpose, the pictures are taken at home - weight loss classes according to an individual program, taking into account the type of figure.
Shaping for a "pear" woman
Full, "heavy" hips, narrow waist and beautiful shoulders - "pear" shape or "triangle" looks like this. A common problem for these women is the appearance of cellulite. In this situation, a home weight loss workout program for girls has two goals: to stretch the thigh muscles, increase volume, and build mass in the chest and shoulders.
Training Principle:
- Too much lungs and squatting.
- Frontal swings.
- Dumbbell Lift.
- Aerobic exercise.
Pay attention to the quadriceps, abdominal muscles, shoulders and triceps. 12 repetitions of training on legs, on arms - 8.
When making a "pear", do not roll the abductor muscle. Side swings and side stairs are not for you!
| Weekly number | Number of squats | |||||
| 1 approach | 2 approach | 3 approaches | 4 approaches | 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 apple shape
Usually of medium height, with narrow hips and wide waist. The "apple" on the waist makes a woman quickly gain fat. Legs and arms are often slender and graceful.
Training Directions:
- Cardio load (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (rotation of the hula hoop, using a gymnastic disc, pressing the press).
- Power load on the legs (to visually align the lower body with the top).
Do not bend over or use a sports bike or orbit.
Training rules: to compile a mode
There are many systems for home training. Intermediate education works well for weight loss, but there are other approaches.
Split workout sessions are effective, designed for strength training three days a week with alternative exercises for different muscle groups. On days without strength training - aerobic exercise.
Example:
- Monday is a run.
- Tuesday - legs and abs.
- Wednesday - walking and skipping rope.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example, because the split system is chosen individually for everyone.
How not to lose the stimulus to train at home?
Unfortunately, the motivation to train at home to lose weight tends to decrease, because there are other activities at home.
The main advice in this situation is very simple: Create a positive activity dependency. Then you will train with "terrible force".
Create a Plan
It's important to plan your workouts at home as you would at the gym. Schedule the same time regularly, write a plan, and plan 3 weeks in advance. After these three weeks, you will enter the regimen and will not think of missing a workout.
Change exercises
Add variety to your weight loss workouts at home with both changing and changing exercises. Limited equipment does not mean monotony - do different exercises with the same equipment. Use the tools at home - a handful or towel will work for so many workouts.
Turn weight loss into a game!
You can't ignore the element of competition, you can train your family or friends and measure volumes at the same time. In the beginning, it motivates me to earn in measurements and after a few weeks of regular classes after the long-awaited changes in the figure.
The goal of weight loss exercises at home is to lose weight, get fit and improve your health. To do this, listen to your body. Training should be maximum, but not "for dress". Just do the possible exercises, stay true to the schedule. Every workout strengthens your heart, lungs, joints, muscles, tendons and bones. The fat is still melting and you are losing weight even though it doesn't look visible yet.