Seven best exercises to lose weight at home

When you think of losing weight from several kilograms, you should immediately think about not only the diet, but also about the most effective exercises. I offer very diverse tools to modern fitness clubs: power simulator, treadmill, elliptical simulator, stable bicycle, dumbball, rod and other options. But is it all necessary to lose weight without failing? In my professional form - no! In fact, if you do not have the opportunity to visit a fitness club (often due to lack of time), you can use very effective exercises that can be done at home. The theme of the post is the best practice for weight loss at home.

Please note that these are not only randomly chosen exercises. These exercises are chosen based on many years of practice of fitness coaches. And all of them have repeatedly proved their high efficiency in the general physical training of various levels of weight loss and very different levels of people.

To begin with, a small principle explains the essence of this issue.

What exercise should be done to lose weight at home?

All exercises are not suitable for effective weight loss, but only those who follow some rules. Since at home we are usually deprived of the opportunity to use additional equipment, weight loss exercises should be quite complicated. And, of course, they can be done with a small additional weight that can be at home: dumbbells, dumbbells, body bars. What's there - simple bottles of water!

Sliming exercises should be very energy-husbandry. All types of equipment on simulators and block systems, tilting hands with dumbbells - this is not suitable! We need real exercises that seriously involve large mass of muscles in work. The load should be civilized, for sweat and a lot of increased pulse up to deep breath. Otherwise, there will be no necessary hormonal changes in the body.

Exercise should have several degrees of freedom, and should not limit itself to bend in a joint in an aircraft. While practicing correctly, you are forced to maintain balance and stress the muscles, which were not even doubted! In this type of practice, many different muscles and organs are included in the work. And it's great! After all, it accelerates metabolism. Exercise should be directed in different areas of the body, not only on the problematic people, on which there are sewers. So forget about exercise to lose weight! Traine the whole body. And on the abdominal muscles, just do not forget to exercise 2-3. Thus, you immediately solve a lot of problems, and not only remove your stomach.

And final. Practice for weight loss should be enough in large numbers recurrence: 20-30 or more! Ideally 50-60 times. If some exercises are difficult, they will always have simplified analogs. Remember, it is important to recur lots for weight loss!

Seven best exercises for weight loss

I have selected the best exercises for you, which you can use at home and in everyday life. Many of my customers perform properly next to their car at work, in office, in a warehouse, in a warehouse. This practice.

Squat

Traditional squats performed correctly and is one of the best exercises for sufficient amounts of weight loss.

Performance of squats

Stand up straight, the feet shoulder -disconnected. Hands are removed with the body. Tighten the lower back and give a little pelvis back. Fold your knees and raise your arms above or up to your head. The lower position of the thighs should be parallel to the floor, and the back is still stressful. The lower back is not rounded! It is important not to go too far during your knee squats. It is harmful! To avoid this, take the pelvis more strongly and tilt the body forward. When bending your legs, take a deep breath, when extending - exhale. Well, if you can do at least 25-30 squats. If 50-70.

Push up

Pushing from the floor is another great exercise available for literal performance everywhere.

Push -up execution

Take a stop lying position. If you are not yet in very good physical size, use push -up options with your knees (see the link below). Keep your hands quite wide, not less than 85–95 cm. The body and legs should be a row. Graceley turned her elbow and tried to touch the floor from her chest. It does not always work. But this effort should be made for this. If it is difficult to push yet, you can only bend your hands, not only to the end, but only partially. It is also very useful. This option is obtained, yet, very useful. Then straighten your arms on the elbow. Repeat the required number. While bending your hands, take a deep breath. When expansion - exhalation.

Keep waking up

It is one of the best exercises for stomach weight loss.

Sit-up exercise is mainly a training of abdominal muscles.

Exercise

Lie on a game rug, bend your knees to 90 degrees, pull your hands towards your head. Strengthen your arms and immediately lift your body in a seating position. Then easily return to the initial position. If your feet rise while doing a sit -up, hook them for some heavy objects: a sofa, a closet, etc. When lifting the body, they exhale, with reverse movement - inhale.

Sit-up should try to perform in 20-30 repetitions. And certainly put some soft under the Trik region, otherwise you will train this space with multiple repetitions.

Bridge

This practice helps in losing weight in the buttocks.

The bridge is an excellent tool to train the muscles of the buttocks and the muscles behind the hips.

Exercise

Lie on the rug and bend your knees into the right corner on the knees. About 20–30 cm between the legs. Fold your hands on your stomach. While working with the muscles of the feet and buttocks, easily lift and reduce the pelvis. If the exercise is given very easily, it is worth putting an extra load on the lower abdomen or switching to exercise on one leg (see the link below).

When lifting the pelvis, exhale, when low - breathing.

At least 20-30 recurrence should be done in this exercise.

Burpi

Burpee - King of practice for weight loss! But it is very difficult to do.

Burpi execution

There are many options for Burpee.Burpee for experienced - Classic Push -Ps + JumpingBurpee for an average level - climb in the event of push -up + standing with kneesBarfi for beginners - position is a loud + climb for standing position + climb

In general, all this comes down to take the situation of lying, and then quickly go into the standing position. And repeat it several times. Experienced fitness lovers complement it with jumping. Less experienced - Just replace the body condition as soon as possible.

When performing Burpee, breathing movements are deep and rhythmic. Otherwise, you will not just stay till the end of the approach!

Burpee should be attacked at a large amount-at least 20-30 times per attachment.

Plank

Planck is an exercise for weight loss in the waist and abdomen. Plane for waist and press is stable exercises.

Front bar supply

Take the position of standing on the elbow. The body and legs are on the same line. It is necessary to catch in this condition for at least 30 seconds or more.

Side bar supply

You should take a position to stand on a elbow. The feet should be located on each other. It is more difficult to balance. The task is to keep out for at least 30 seconds on one side, and then the other is the same. It is considered an approach.

You can breathe when performing planks. But it is better to do it without delay. You can stand in strips for several minutes when you pick up.

Walking

Normal walk, performed daily, a good speed, the game is one of the most pleasant exercises for weight loss in comfortable shoes. Just let's go and enjoy! what could be better? You should walk at least 30-60 minutes daily. In bad weather, you can walk with walking on the treadmill.

How to exercise weight loss correctly

You can perform them three to four times a week in any order. But before practicing, it is worth doing a small warm -up.

The number of approaches is two or three. The number of recurrence on the basis of exercise is 15–25 or more. Static Exercise - Strips - Perform 30 seconds or more.

And walking should be done daily for 30-60 minutes or more.

Exercise cannot be done at once, but can be attached to them in different days, and daily. This is very effective!

Now you know enough about the most effective exercises for weight loss at home. The case is small - use them in practice and enjoy the result. I wish you success!