What to do if you need to lose weight, but can't visit a gym? A good result can be achieved at home. It is necessary to perform fat burning exercises for the whole body daily and to follow a moderate diet to lose weight.
To lose weight, it is necessary to change a sedentary lifestyle that slows down the metabolism to the more active one. The morning should start with exercises, and for training at home, set aside half an hour at night. Take advantage of every opportunity for physical activity during the day.
To burn fat, it helps to replace the elevator ride with taking the stairs and taking a short walk before bed.
Exercises for the entire muscle corset will provide body tone, and for aesthetic weight loss and maintaining health, it is important to follow simple guidelines:
Exercise for the whole body: losing weight and staying in shape is essential. When developing a home training program, it is necessary to take into account the specific study of problem areas and state of health. Experienced fitness instructors recommend the use of effective exercises to strengthen and lose weight.
"Forward bends" is one of the most effective movements to strengthen and lose weight from the back. To exercise the muscles that straighten the spine, you must regularly get up on the "Bridge".
Scapular dilution and dilution improves blood circulation in the trapezius and rhomboid muscles, and also reduces the fatty layer in the cervical collar area. The exercise "Plank with dumbbell traction" burns fat vigorously due to the work of the wider muscles of the back, and "Barco" perfectly copes with cellulite in the lower back.
The dumbbell bench press works with both types of fibers, allowing you to lose weight without losing muscle mass. Exercise "Push-ups from the wall" Women are able to perform a large number of repetitions, thus providing the intensity necessary to burn fat.
Consistent execution of the "Dry Chest" exercise will keep the muscles in good shape, and the static load during "Palm Squeeze" will add elasticity to the breasts.
It is important to remember: Diet is a determining factor in losing weight from a woman's breasts, and physical activity helps maintain a beautiful shape.
For weight loss in the legs, as well as to exercise the muscles of the whole body, various variations of the "Squat" exercise are used. Side lunges will work great on the outside of your legs.
Pulling or squeezing the ball with the knees will cause the adductors to burn fat intensely on the inner thigh. The regular exercise "Bicycle" forms a thin area of the knee and gently works the joints. Calf raises, whether standing or sitting, will reduce swelling and relieve pimples.
Getting on a stable stool with the knee raised is an effective exercise for weight loss.
"Short lunges" load the hips on purpose, giving them relief.
When special attention to the inner surface is required, Plie Squats should be added to the exercise set. To burn fat on the outside of your thigh, you should practice standing leg swings.
The deadlift is beneficial to the muscles of virtually the entire body and increases the tone of the glutes. For intensive glute weight loss, you need to perform "Legs Back" and wide lunges.
Hyperextension is a good alternative to the deadlift and does not strain the knees or quadriceps. The "glute bridge" effectively builds muscle volume and also reduces fat in the lower back and glutes. The "Buttock Walk" exercise strengthens the pelvic floor muscles and exercises the hamstrings.
Chair-based or edge-of-couch "reverse pushups" are great for loading the triceps area and removing fat from the armpits. The different arm curls tighten and strengthen the anterior shoulder muscle group.
Scissors and crescent rotations evenly burn the fat on the surface of your hands. The "Dumbbell Press Up" engages the triceps, trapezius, and deltoid muscles at work, creating a beautiful shoulder girdle shape.
Regular sit-ups work great on the upper abdomen, while the reverse sit-up exercise reduces body fat and strengthens the muscles in the lower abdomen.
Side and oblique crunches accentuate the waist, while the Side Push-Up exercise removes fat deposits on the sides. The "circular rotations of the legs" have a complex effect on the muscles of the press. To tighten your bulging belly, you must consistently do the "Void" exercise.
For a slim, attractive waist, do the Lateral Torso or Mill, which forces the oblique abdominal muscles to contract intensely.
The "Turn your legs while lying on the floor" exercise actively burns fat in the problem area and strengthens the abs. "Side bridge" and "Raising the legs while lying on the side" perfectly tone the lateral muscles and reduce the waist.
For remarkable neck weight loss, exercises must be performed in a complex manner as for the muscles of the whole body. The "movable bridge against the wall" should be complemented by tilting and tilting the head back.
Hand resistance is used to increase muscle tone.
The "Turn the head" and "Write with the nose" exercises effectively burn fat stores. You need to perform exercises to slim the neck slowly and for a large number of repetitions.
Writing words in the air with a pencil between the teeth increases the weakened tone of the facial muscles. Patting the double chin with the back of your hand will force your facial muscles to participate in burning fat.
The repetition of all the vowels, raising and lowering the corners of the lips perfectly adjusts the area of the lips. The exercises "You have a little water in your mouth" and "Childhood" effectively tighten the cheeks. To train the eyelids, place your fingers in the corners of your eyes, pull the skin to the sides and at the same time clap your hands.
To lose weight evenly, it is better to exercise the muscles of the whole body, rather than focusing on individual exercises. To achieve remarkable results, you must learn the correct technique and follow the exercise system. Fat burning workouts should be done daily. The lesson should start with a warm-up, and after the main part, a cool-down is required.
Allow 10 minutes to prepare for your workout. A dynamic warm-up will increase the heart rate and give the muscles elasticity, while a joint warm-up will improve blood circulation in the ligaments and tendons. Running in place with your knees raised will increase blood flow to your muscles and raise your body temperature. It is necessary to begin the warm-up at a calm pace, without a great variety of movements.
The warm-up should include:
For the correct execution of the exercise, spread your feet at the height of the shoulders, placing them in the same plane as the knees. Keeping your back straight, with a curve in your lower back, lower your arms along your body. Bring your shoulder blades together, roll your pelvis back, and sit up as you inhale. Bend your hips so they are parallel to the floor and transfer your body weight to your heels. Get up, exhaling at the top of the elevator.
When you do squats, you need to control the main points:
At the beginning of the exercise, spread your feet at the hips, then step forward and sit down gently. Transfer the load to the front leg, extend the other leg, and rest on the ball of the foot. The back is straight, with a natural curvature in the lumbar area, the palms are located on the belt.
The knee joint of the working leg is bent at a 90 ° angle and is under increased stress, so it is important not to let the knee protrude from the ball of the foot. Breathing out, come up and place your working leg next to the supporting leg.
The correct technique for carrying out the exercise does not involve any special aspects. Lying on your back, pull your legs toward your body and bend your knees. Firmly place your heels on the floor, shoulder width apart, contract your stomach and squeeze your glutes.
Breathing out slowly, lift your pelvis off the floor so that your body is straight in line and your back is slightly arched. Hold the top position for a few seconds and as you exhale gently return your pelvis to the floor.
To perform the exercise, lie down with your back on the floor, bend your arms and legs. Place your feet and palms at shoulder level and press firmly against the floor. Gently lift your buttocks off the floor and arch your back into an arch, lifting your pelvis. Keep your head in a natural position, don't hold your breath. After pausing, slowly lower your body.
When performing the "Bridge", it is important to remember:
Lying on your stomach, stretch your arms forward and stand straight. At the same time cut the arms, chest and lower legs off the floor, exhale. Tighten your lower back, bending as much as possible in your lower back, while keeping your hips away from the floor surface.
Hold this pose for 5 seconds and slowly lower yourself while inhaling. For those whose muscles are not prepared for the load, the alternate lift of opposite arms and legs is recommended.
The cantilever, known as the "Plank", has no additional movement, so the nuances must be strictly observed. Lying on your stomach, place your elbows at shoulder height so that excessive stress is not placed on the joints. Clip brushes in lock, legs straight. With your feet close, the bar is more difficult to hold.
Before getting on the board, you should tighten your abdomen, tighten your abs, and slightly round your back.
In the correct position, the flat body hangs from the ground, supported by the hands and toes. Keep your lower back tight to avoid sagging your abdomen. The head is in a position where the chin is perpendicular to the spine. While holding the bar, the breathing is even and without delay.
The starting position for pushups is an emphasis on straight arms, spaced shoulder-width apart. The distance between the feet does not affect the performance of the push-ups. Keep your body straight, tensing your glutes and abdominal muscles. Bend your arms, breathe deeply, and touch the floor with your chest. Breathe out gently throughout the entire lift of the body.
When performing the exercise it is important to:
To prevent various injuries, the ankle joints and knees should be warmed up before jumping. In the starting position, bring your feet together, lower your arms along the body.
Lower your shoulders, contract your abs, keep your back straight and a little tight. With the explosive effort of your thigh and lower leg muscles, push your body upward, stretching your feet. Land on your toes, slightly lifting your knees.
To perform the exercise, lie on your back and press hard on your lower back, place your hands along your body. With the effort of your abdominal muscles, lift your hips off the floor and, exhaling, lift them to an angle of 60 °. Hold your legs up for 2 seconds and, while inhaling, lower them without touching the ground with your heels.
In order not to reduce the load, you should not lift your head off the ground.
Beginners and women with weak abs should start with alternate leg raises.
Sitting on the floor, rest your arms straight on the floor behind your torso. Stretch your legs at a 45 ° angle so that your body resembles the letter "V. "As you exhale, rotating your pelvis, lower your legs in a circular motion closer to the floor.
Continue the rotation, turn the pelvis to the other side and return the legs to the starting position. The exercise should be performed alternately in each direction.
Before you start cycling crunches, you should sit on your back with your lower back pressed. Bend your hips at a 90 ° angle, keep your shins parallel to the ground.
Lift your shoulders and clasp your fingers behind your head. As you exhale, pull your knee toward the opposite elbow while straightening your other leg. When performing rotary movements, it is necessary to additionally tension the press.
Important:the exercise is performed only on a hard surface. Lie on your back, bend your hips and stretch your arms along your torso. Place your palms under your buttocks, place your feet on the floor.
Breathe in, lift your shins and stretch your socks. Using the strength of your abdominal muscles, keep your legs off the ground at a 30 ° -90 ° angle. First, spread your legs to the sides, then bring them together and cross them.
Lie on your back, place your fingers behind your head and extend your elbows out to the sides. Beginners can cross their arms over their chest. Bend at the hips and place the shins on a piece of furniture. Exhale, turn your body, and pull your shoulders toward your pelvis.
Work out to burn full body fat daily and follow a moderate weight loss diet.
In the final position, the back is rounded and the abdominal muscles are strongly contracted. You cannot bring your elbows and stretch your neck and press your chin to your chest. As you inhale, return your body to a horizontal position.
After exercise, it is necessary to normalize the pulse, slow down the heartbeat and relieve stress on the nervous system. A properly executed pull contributes to a rapid recovery from stress and the return of the contracted muscles to their original state. Stretching will increase the elasticity of ligaments and muscles, improve blood circulation in the body, and promote the elimination of toxins from the body.
For an effective cool-down, you should perform simple movements and exercises:
Strength training should be done at the beginning of the week to strengthen the muscles, as the body is well restored after the weekend. Before training, you should dedicate 15 minutes. Active full-body warm-up to prepare muscles and ligaments for the next load. Perform all exercises for 15 repetitions in 3 sets.
The core workout includes exercises for all muscle groups:
For aerobic exercise, jumping rope is suitable, you should do it 3 times for 60 seconds. Like a jerk - 10 minutes. stretching of all muscles.
Circuit day, 15 repetitions of all exercises per shift. During training, you need to do 3 circles. To prepare your heart for the stress ahead, you must include running on the spot in your warm-up.
Main complex exercises:
Breathing exercises should be added to the cool down to bring the heart rate back to normal.
A day of strength and aerobic exercise. The main workout consists of 3 sets of exercises, each one must be performed for 20 repetitions. Taking into account the activity of the next workout, the warm-up should include rotational movements, warming up the joints and ligaments.
The session consists of exercises:
Cooldown: 5 minutes. stretch your legs and back, and to burn fat, walk for 30 to 45 minutes.
Training should be done that focuses on problem areas. A brief warm-up consists of rotating movements of the legs and arms. To increase the fat burning effect, perform all exercises for 20 repetitions in a circle, with a 30-second rest between sets.
For a lesson, make 2 circles, including:
During the pull, it is good to stretch the muscles of the arms and legs, do breathing exercises.
During training, you must exercise the maximum number of muscles, for this, perform 2 sets of all exercises. To increase the effectiveness of the lesson, the warm-up should include swings, rotations with arms and legs, as well as twists and tilts of the body.
For each set, do 15 repetitions of the following exercises:
Freshen up with 50 jumps in place and a full-body stretch.
Add exercises to training to solve problem areas. In the first part of the lesson, alternately perform exercises on the legs: 2 sets of 15 repetitions, then work the upper body in the same way. Exercises for the press are performed separately.
Include running instead with raising your knees in your warm-up and core workout:
To increase fat burning, jump rope 2 times for 60 seconds. Initiate cool down with breathing exercises and stretching your legs.
Muscle recovery day and active aerobic exercise, it is necessary to walk for 60 minutes.
To trigger hormonal processes, two sets of sit-ups should be done before cardio:
For aesthetic weight loss and maintenance of tone, daily exercises for the muscles of the whole body are necessary, as well as strict adherence to diet and aerobic exercise. Correct technique must be learned and followed to avoid injury and improve the effectiveness of home workouts.
