In order to improve your body, to get fit, to be healthy, you have to exercise. If for some reason classes in the gym are impossible, then home weight loss exercises are also suitable. When asked about exercise, the answer is always the same: effective home workouts for weight loss are the ones you do!
A healthy diet and regular exercise are important to prevent weight gain. The basic principle: consume more calories than you consume. An experienced sports trainer will develop an effective weight loss plan at home. Such a program necessarily includes aerobics, strength loading, warm-up and stretching. If done correctly and regularly, the exercises will produce results.
The body needs movement to function properly. Effective weight loss exercises at home can change your figure and work out in the gym. The larger the muscle volume, the faster the metabolism and the faster the calories are burned. Ooganism uses a lot of energy to maintain muscle mass. But even when eating, walking or sleeping, calories are used up and fat is burned.
The benefits of training at home for weight loss:
- Restoration of body functions.
- treatment of diseases.
- Fast fat burning.
- Thin muscles for good physical shape.
- Elimination of "problem areas".
- Increased endurance and strong heart muscle.
- Psychological relaxation.
To start tackling excess fat, a standard workout takes 30 minutes with breaks between sets of 30 to 60 seconds.
Basics of home training
Before you start class, you need to set your weight and volume indicators.
Measure volume:
- an arm at armpit level;
- waist at the narrowest point;
- Thighs at their widest point while the legs are closed.
The measurements are carried out and weighed once a week.
Inventory: exercise mat, elastic band, fitball, skipping rope, body bar and dumbbells. For beginners, 1 kg dumbbells are suitable for training. After two exercises, you increase the weight by 1 kg. Workout at home for weight loss for girls allows the weight of the dumbbells in one hand - 4 kg. If it is not possible to use a rope, jump without it.
When newbies ask what exercise equipment to buy for at home, experienced trainers don't recommend an orbit, treadmill, or exercise bike. A jump rope is sufficient for weight loss training at home. If you find the motivation to jump on it for several minutes a day, it makes sense to think about buying a full-fledged simulator.
Warm up
Losing weight at home begins with a warm-up for revitalization. Exercise at home - light jumping, walking, or running for 6 minutes.
After warming up, stretch the large muscle groups in your legs, arms and back.
Stretching the anterior thigh muscle: Stand straight, bend your right knee and pull your right hand towards your buttocks. Repeat with your left leg.
Stretching the back of the thigh: With your legs wide apart, bend your right leg at the knee and bend to the left. Stretch out on the other side.
Stretch the muscles of your back, sides and abdomen, a series of weight loss exercises at home:
- Put your feet shoulder-width apart and use your hands to reach as much as possible to the toes of your feet.
- Spread your legs wide, close your hands in the lock above your head and lower them in front of you at eye level. In this case, round your back. Raise your arms above your head and bend your lower back.
- Grasp your right wrist with your left hand, pull it as far as you can, and lean to the right. Repeat on the left. Gently lower your arms through your sides and open your shoulder girdle as much as possible.
Losing weight at home: guidelines
People think that home exercise for weight loss is only for newcomers, but it is not. Training at home involves 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 an interval training unit with a "metabolic effect". This means high-intensity endurance training at high speed, in which strength and aerobics alternate quickly. Accelerated fat burning and weight loss continue for a few hours after exercise. Consider interval fitness exercises.
Aerobic exercise
For rapid weight loss, in addition to the relief muscles, it is necessary to build up the heart muscle. Aerobic exercise for weight loss at home is called "cardio" - the heart begins to work at full speed, shortness of breath and swelling of the body go away. The blood is saturated with oxygen, calories are burned and a weight loss program is started.
For cardio workouts, exercises are performed at the same pace for 30 minutes or more:
- is running;
- go quickly;
- jumps;
- swim;
- cardio training.
For maximum results, athletes exercise aerobically at home 5-7 days a week to lose weight.
strength homework to lose weight of the legs
Quadriceps femoris
Weighted Plié Squat
With both hands, grab a dumbbell weighing 5 kg at the base and stand upright, spread your legs wide apart and bend your knees slightly. The socks point in the same direction as the knees.
Do the following:
- As you inhale, slowly bend your knees and crouch until your thighs are parallel to the floor. Hands are motionless.
- Focus on your heels and 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 to the chair and reach for your back with your left hand. Place your right palm on your thigh.
Execution technique: Raise the straight right leg sharply forward and slowly lower it backwards (do not throw, the muscle is tense). The front of the thigh works in the exercise. Repeat 12 times, repeat with left leg.
Abdominals, quadriceps: "climbers"
Take a push-up position, putting weight on your palms and feet. Pull your right knee towards your chest and place your right leg on your toes under your thigh.
Technique: Switch legs abruptly while jumping - straighten your right leg and bend your left leg like a climber. Repeat this alternately at a fast pace for 30 seconds.
Glutes: "half bridge"
Lie on the mat on your back, arms along your torso, knees bent, feet shoulder width apart.
As you exhale, lean on your heels and lift your hips off the floor. Keep your back straight and hold for a second. As you inhale, slowly return to the PI.
You make the exercise more difficult if you concentrate on one leg and lift the other with your hips.
Lunge in the back - alternately with both feet.
Position the chair to the left while standing and hold it with your left hand on the chair. Lower your right hand.
Execution:
- Take your right leg back and bend your left knee at an angle of 90 degrees. Bend your right arm at the elbow. The knee of the right leg points to the ground.
- Push your right leg off and swing it forward, straightening your legs and right arm.
Repeat this process 10 times, turning your right side toward the chair and working on your left leg.
Kidnapper: Walking with a rubber band
Standing, legs slightly bent, elastic band around the knees. The back is straight, the head and neck are pointing upwards.
Technique: Step to the side on bent legs and always keep the elastic band taut. Wrapping it around your ankles instead of your knees makes the exercise more difficult.
Calves: weight gain
The exercise requires additional equipment: a board attached to the floor and a body bar.
Stand with half your foot on a board (or a handy stable object up to 3 cm high). Keep your knees straight with your heel on the floor. Keep the body bar (or barbell) on your shoulders with your back straight.
Exercise: Stand on your toes, roll your ankle onto the board, and lift your heel off the floor. Back to IP.
Knees and back are straight, calves and ankles are working.
If there is no board or the exercise is difficult, roll from heel to toe on the floor.
hamstrings
Fitball required. Place your calves on your back and place your calves on the fitball so that your ankles are on the ball when you move your legs.
Exercise: Raise your hips and keep the weight on your shoulder blades and feet. Bend your knees, pull the ball as close to you as possible, and squeeze the hamstrings. Hold for a second and return to the PI.
Power home exercises for weight loss, chest muscles
butterfly
An effective exercise for strengthening the chest muscles.
Lie on your back with a low pillow underneath. Bend your legs at the knees and press your feet to the floor. In the hands of dumbbells weighing up to 4 kg, the hands are evenly and laterally distributed.
Execution: Raise your straight arms at eye level and slowly lower them. Perform 3 sets of 10 times.
Push-ups, medium posture
The main chest muscles, deltas with triceps and partially the back are included in the work.
Lie on the floor, make sure you have straight arms and feet, the body is flat. Brush shoulder width apart.
Execution:
- Bend your elbows and with an even body, go down as far as you can. Instead of sticking out your elbows, keep them close to your body.
- Extend your chest and triceps, straighten your arms and stand in the starting position.
If the exercise proves difficult, start with knee push-ups. At the same time, the feet are hooked together.
Strength exercises for weight loss at home
Bicep Curl
While standing, hold the barbell (body bar) in front of you with your arms outstretched. Turn your palm forward. Your elbows should be near your torso.
Execution: Raise the barbell as far as possible at shoulder height without lifting your elbows from the upper body. As you exhale, slowly lower the barbell into the PI.
Shoulders: Standing dumbbell lifts
Stand up straight, with your feet shoulder width apart, bend your arms slightly with dumbbells at your elbows and press them against your body.
Execution:
- As you exhale, lift the dumbbells in front of you to shoulder height, hold them for a second, and slowly lower them as you inhale.
- As you exhale, lift the dumbbells over your sides to shoulder height, hold them for a second, and slowly lower them down. Continue change.
Do not swing or turn while lifting the dumbbells.
Triceps seated dumbbell raised
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. Take the leg of a chair or bench with your left hand, take a dumbbell with your right hand and press your elbow against your body. Lower the palm of the hand with the dumbbell vertically so that an angle of 90 degrees is achieved.
Execution: Hold your elbow pressed against your body while exhaling and lift the dumbbell until your right arm is fully extended. As you inhale, slowly lower your hand into the PI. Repeat with your left hand.
After a few training sessions, you can do the exercise for both arms at the same time.
Abdominal strength exercises
Lower Press Pass
Sit on the floor, move your body back and lean on your forearms (elbows behind, fingers pointing at your legs). The right knee and ankle are passé bent, and the left leg is raised 45 degrees from the floor.
Execution: Bring the right knee gently to the chest without changing the position of the left leg and the inversion of the ankle. Hold for a second and return to the starting position. Repeat 8 times for the left and right legs.
This exercise strengthens the abdominal muscles and stabilizes the hip joints. Increase the pace to make it more difficult to practice at home for weight loss.
Straight, internal and external oblique and transverse abdominal muscles
Lie on the floor, straighten your arms above your head and raise your legs at a 45-degree angle to the floor.
Execution: Inhale, pull your head and shoulders off the floor, reach for your ribs up to the hip joints, exhale at the highest point. Both feet in the air, arms parallel to the legs. Breathing is even. Hold for 4 counts, inhale and slowly lower to the starting position as you exhale.This is a kind of breathing exercise with activation of all abdominal muscles.
oblique abdominal muscles
You need a fitball or a normal ball.
This exercise acts like normal grinding on the oblique muscles.
Lie on your back, put your arms to your sides and press firmly on the floor with your palms facing down. Place the fitball between your legs and raise it 90 degrees towards your body, bending your knees slightly.
Execution: Slowly lower your right leg on the floor parallel to your arm, without letting go of the ball, and slowly return to the starting position. Repeat with your left leg.
Rectus abdominis muscle, upper and lower press, accordion exercise
When moving, the body folds like harmonious furs. This is a very effective weight loss exercise at home.
Lie on your back with both arms behind your head, legs straight, heels 6 to 10 centimeters off the floor, socks straight.
Exercise: strain the abdominal muscles, bend the knees and raise them to the chest, lift the hips and upper body to the shoulder blades. Do 3 sets of 8 times.
The number of repetitions of the exercises depends on physical fitness.
The combination of cardio and strength training is known as interval training and can reduce weight loss time at home to 10 to 30 minutes.
"Metabolic effect" in 10 minutes
An energy expenditure session is comparable to 150 minutes of "pure" aerobic training. With this program, you can lose weight and improve your well-being. Exercise at maximum pace alternates with recovery - running or jogging for 15-45 seconds.
Before starting quick weight loss exercises at home - 6 minutes of warm-up, and after exercise - 5 minutes of stretching.
rocket jump
Put your feet shoulder width apart and bend at the knees, hands on the quadriceps muscle of the thigh.
Execution: Jump and "throw" straight arms through the front. Land gently in PI. Do 2 repetitions 15-24 times.
To make the exercise more difficult, grab the dumbbells and squat down.
Star jump
Legs shoulder-width apart, bent at the knees, arms straight at the sides.
Execution: Jump and lift straight arms over the sides to shoulder height. Land gently in PI. The back is always straight.
Perform 2 repetitions 15-24 times.
squats
Feet shoulder width apart, hands on hips or stretched forward.
Execution: Sit until your knees form a right angle. The back is straight and the knees do not go above toe level.
Complicate the exercise with a body bar or dumbbells.
lunges
Stand straight, feet shoulder width apart, arms straight, by your sides.
Execution: Put the right leg back as far as possible while you bend the left at the knee until a right angle is formed. The heel of the support leg does not come off the ground. Back to IP. Repeat with your left leg.
Perform 2 repetitions 15-24 times.
Complication: lunges with dumbbells in hand.
Burpee
Stand with your feet shoulder-width apart.
Technology:
- Crouch with your hands on the floor.
- Stretch your legs into the plank.
- Jump back into a crouch and jump up with outstretched arms.
For an easy burpee instead of jumping, just stand up.
Burpee is a multi-joint exercise in which several muscle groups are involved at the same time. The muscles that are most stressed are the legs (hamstrings, glutes, and calves), and the load is also placed on the pecs, triceps, and shoulders. There are practically no muscles that are not affected by the burpee.
If a rope is available, one of the exercises listed below can be replaced by a jump rope for 60 seconds or supplemented by a workout.
After a metabolic workout, drink plenty of water to stay hydrated. It is also not recommended to eat within 2 hours of class.
Fitness ball exercises for beginners
People without preparation are not recommended to start intensive classes immediately. If you have previously exercised regularly but allowed a long break between classes, then it is necessary to start restoring and strengthening the muscle corset. A home weight loss workout program is ideal for this. Strength training increases muscle density and endurance, reduces the risk of injury and prepares the body for increased stress.
Effective exercises for losing weight at home - on a fitness ball (fitball). Beginners start with two sets of 10-15 repetitions, the optimal level is 2-3 sets of 20 repetitions. It's better to do fewer repetitions than getting the exercise wrong many times.
Back exercises
Thoracic department, courses in the prevention of osteochondrosis
Lie on the fitball with your stomach lowered and lean your feet against the wall for stability. Place your hands over your torso, palms up.
Technology:
- Raise your upper body while simultaneously rotating your palms on the floor and squeezing your shoulder blades together. Don't arch your back.
- Descend slowly and return to the PI.
Lumbar spine
Sit on the floor with your legs outstretched, hook the elastic band on your legs, lean forward and create a slight tension in the band.
Technology:
- Sit back 110 degrees, pull your arms up to your chest and squeeze your shoulder blades.
- Wait a second.
- Slowly return to the PI.
Loin and abs
Kneel behind the fitball and rest your elbows on the ball. Lean forward so your stomach is on the ball.
Technology:
- Roll the ball slowly forward 5 centimeters at the elbows.
- Slowly return to the PI.
To increase the difficulty, the knees should be fully extended during the exercise so that the head, shoulders, hips and feet are in a straight line.
Abdominal exercises
oblique abdominal muscles
Sit on the fitball with your right hip near the wall, straighten your right leg forward and push your left leg backward. Lean your feet against the wall for stability and grab your hands behind your head.
Technology:
With your back straight, lower your body on the fitball and lift it to its original position. Run smoothly and repeat this 15 times on each side.
rectus and obliques
Lie on the fitball, resting your lower back, and keeping your feet pressed to the floor with sure confidence. Put your hands on your temples.
Technology:
Lift the body and straighten it with the right elbow towards the left knee. Lower to the starting position. Repeat with your left and right hands alternately.
Top Press
Lie on your back on the floor with your legs straight, press the fitball between your legs and lift them up at a 45-degree angle. The hands are straight towards the ball.
Technology:
Lift your shoulder blades off the floor and touch the ball with your fingertips. Slowly lower the body into the IP.
These exercises improve coordination, tone your muscles and prepare you for more demanding workouts.
Body sculpting exercises
The body shape of the hourglass is considered an ideal female figure if the volume of the chest and hips are the same and the waist is narrow. But not everyone has such shapes. There are 4 other shapes: pear, apple, rectangle and inverted triangle. It is not enough for women of this type to lose weight, they strive for an ideal shape. For this purpose, shaping is carried out at home - losing weight according to an individual program, taking into account the type of figure.
Design for a "pear" woman
Full, "heavy" hips, narrow waist and beautiful shoulders - this is what a "pear" shape or a "triangle" looks like. A common problem for these women is the appearance of cellulite on the thighs. In this case, home training for girls has two goals: to tone the thigh muscles, remove their volume, and build mass in the chest and shoulders.
Training principle:
- Lots of lunges and squats.
- frontal swings.
- Lift the dumbbell.
- aerobic exercise.
Focus on the quadriceps, glutes, shoulders, and triceps. On the legs 12 repetitions of the exercise, on the arms - 8.
Do not swing the abduction muscle when correcting the "pear". Side swings and side steps are not for you!
| week number | 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 apple shape
Usually of medium height, with narrow hips and a wide waist. The "apple" woman quickly accumulates fat deposits in the waist. Legs and arms are often thin and graceful.
Training direction:
- Cardio load (treadmill, stepper, walking, jumping).
- Exercises to reduce the waist (hula hoop rotation, use of an exercise disc, pumping the press).
- Exertion of force on the legs (in order to visually align the lower body with the upper body).
Do not bend sideways or use an exercise bike or an orbit.
Training rules: creating a regime
There are many home training systems available. Interval training works well for weight loss, but there are other approaches.
Split program sessions are effective and designed for three days of strength training per week with alternating exercises for different muscle groups. On days without strength training - aerobic training.
Example:
- Monday - run.
- Tuesday - legs and stomach.
- Wednesday - run rope and jump.
- Thursday - back and arms.
- Friday - swimming.
- Saturday - chest and legs.
- Sunday is a day off.
This is just a general example as the split system is selected individually for each.
How can you not lose the incentive to train at home?
Unfortunately, the motivation to exercise at home for weight loss tends to decrease as other activities take place at home.
The most important piece of advice in this situation is very simple: Build a positive activity addiction. Then you are drawn to exercise with "terrible force".
Create plan
It is important here that you plan your home training just as you would in the gym. Schedule the same time regularly, write a plan and plan 3 weeks in advance. After overcoming those three weeks, step into the regime and don't even think about missing out on a workout.
Change exercises
Also add variety to your weight loss workout at home by alternating and alternating exercises. Limited equipment doesn't mean monotony - do different exercises with the same equipment. Use the tools at home - even a rolling pin or towel is enough for many exercises.
Make Weight Loss a Game!
You can not ignore the element of competition, connect your family or friends to the workout and measure the volume at the same time. In the beginning it motivates me to win in measurements, and after a few weeks of regular classes - long-awaited changes in figure.
The goal of home weight loss training is to lose weight, get fit, and improve your health. To do this, listen to your body. The training should take place maximally, but not "for wearing". Do only doable exercises, stick to the schedule. With every exercise, the heart, lungs, joints, muscles, tendons and bones get stronger. The fat melts and you lose weight, even if it isn't visually noticeable.