Exercises for weight loss at home

Today there is a tendency to increase the number of people leading a healthy and sporty lifestyle.And this applies to both men and girls.But, unfortunately, not everyone can afford to regularly visit the gym.

Anyworkoutwhether they are related to losing weight or gaining muscle mass,should be carried out regularly.And this takes a significant toll on your wallet – when it comes to visiting a fitness room.In addition, for training in the gym you need to find extra travel time.And group weight loss classes are tied to a specific hour, which is not always convenient.

Another thing is training for weight loss at home, sets of exercises of which will be given in this article.Fitness at home is convenient for both men and women.

You can develop a weight loss program for yourself, focusing on problem areas, or you can resort to the help of videos, of which there are currently plenty.

Effective workouts for weight loss - a set of exercises

Before moving directly to the fat-burning workouts themselves, we will briefly describe the benefits of weight loss exercises at home.We'll also give some general tips for home fitness.

So let's start with the benefits.

• Savings and convenience. The first of these is financial and time savings.When training for weight loss at home, you do not need to spend money on purchasing sports memberships.There is no need to adjust to a specific time.It's very convenient.Time works for us, not we for it: for some it is convenient to study in the morning, and for others in the evening.Some even divide their workouts into several approaches per day.
• Psychological factor. For some, the psychological aspect is very important.Native walls always help, and sports are no exception.There is no need to look at others and adapt to them.We ourselves choose the appropriate pace and number of repetitions of a particular exercise for weight loss.Some girls and women are embarrassed by their figure or clumsiness in performing weight loss exercises.At home there is no need to think about all these little things.Abstracting from imaginary problems, we focus only on the result and make the training more effective.
• Additional equipment. By spending a one-time amount of money on sports equipment, you can enjoy home workouts using them for classes.The following sports equipment can be used: an exercise bike, a treadmill, a wall bars, a step platform, a fitball and a regular jump rope.

Now to the tips.In order for training at home to lose weight to be effective, you needadhere to the following rules:

• Regularity. Regular physical activity is the basis of effective training.One-time physical activity will not lead to anything good.Unless the muscles might ache.You need to attend classes at least three times a week.The workout itself should last at least thirty minutes.And it is better to perform all tasks in several approaches, making the training circular.
• Competent approach. Advice for novice “athletes”: do not rush headlong into the pool.Do not try to perform the entire sports complex presented in the video at once; do not overload yourself.The load should be increased gradually, as well as the training time.Let it be not half an hour on the first day, but only ten minutes.But the body will already be prepared for further exploits.
• Warm up and cool down. Any workout should begin with a warm-up and end with a cool-down.This could be stretching or cardio exercises.Walking in place will prepare the body for the upcoming workout, and light leg lunges and body bends will tune the muscles to work.
• Training plan. Make a workout plan for yourself to lose weight at home and try to follow it.You can adjust the program, add new exercises to it, or change the number of approaches for a particular task.It is not recommended to take breaks during training.The next task should flow smoothly from the previous one.
• Exercise technique. Do not forget about the technique of performing the exercises: everything must be done correctly, only then the effect will be noticeable.It makes no sense to do abdominal exercises without straining the latter.

Let's move on to effective sets of exercises for losing weight at home for different problem areas.

Exercises for legs and thighs

Exercises for losing weight on legs and thighs at home:

Let's start with the feet.Training for losing weight on legs and thighs at home can consist of the following complex:

• Swing your legs.Leg swings can be performed from different positions: standing, lying down, on all fours, with support.We spread our legs both in different directions and “up and down.”
• Lunges.Step forward with your right foot, bend your knee and transfer your weight to your leg.We perform reverse lunges in the same way, stepping backwards with our feet.Repeat for the left leg.
• Squats.A very simple and effective exercise for losing weight on the buttocks.You can stand for squats either in the position “feet shoulder-width apart” or with your legs spread wide apart.In the first case, when we squat, we seem to sit on a chair.The back should be straight.To weight your arms, you can load them with dumbbells.

This simple complex, consisting of just three exercises, will help make your legs slender and your buttocks firm.

Proper workout for girls

Exercises for losing weight at home for girls should work all muscle groups.In this case, the training can be done in the form of aerobics with dance elements or using a step platform.

It is necessary to alternate strength and aerobic exercise.You need to work both the arm muscles and the back muscles.For weight loss, we pay special attention to the stomach, hips and buttocks.

Home workouts for girls for weight loss:

• we alternate strength and aerobic exercise during one workout for weight loss;
• One day we devote only to strength training, and the other to only aerobic training.

Strength training for weight loss involvesuse of sports equipment during trainingin the form of dumbbells, fitball or bodybar.Aerobic is associated with dance movements, running, and cycling.

A number of exercises for losing weight on the buttocks and thighs were obtained from the previous chapter; we will train the stomach and sides a little later.Right hereLet's turn to the arms and back.

Typically, men and women who have problems with excess weight also suffer from a concomitant disease - osteochondrosis.Therefore, training for weight loss at home should include exercises for the back.These include:

• Rifles.From the “lying” position, bend your knees and clasp them with your hands.Raise your head to your knees.We roll sideways and back and forth.
• "Snake".Lying on your stomach, stretch your legs and arms forward, trying to lift your body off the floor as much as possible.

For hands you can suggest:

• Push-ups.Push-ups can be forward or reverse.In the second option, we sit with our backs to a support, which can be a step platform, a wall bars or a regular chair.Leaning on your hands, we raise and lower your body, while your legs are bent.
• Flexion - extension, arm raises.We take dumbbells in our hands and begin to bend and straighten our arms in different directions and angles.This will work your biceps and triceps.Also with dumbbells we raise and lower our arms to the sides, back and forth, up (the exercise can be performed both sitting and standing).

A set of exercises for men

Men can also find many interesting and effective exercises for both weight loss and muscle gain.All the home exercises presented above for women are also suitable for men.OnlyIt will be more effective to do them with weights in the form of weights or heavy dumbbells.

A good help for men's training is the presence of a Swedish wall with parallel bars and rings.With the help of these equipment you can work out all muscle groups of the arms, which is so important for men.

Training at home - a set of exercises for men:

• Squats and lunges with weights;
• Press crunches;
• Push-ups;
• Parallel bars training;
• Swing your legs;
• Swing your arms with weights;
• Leg raises while hanging on a horizontal bar or from a lying position

Workout for women after childbirth

After childbirth, a woman pays special attention to her physical fitness.The abdominal muscles require special attention.

Workout for women after childbirth - fitness exercises at home:

• Twisting.From the “lying on your back” position, bend your knees and raise your upper body.You can add opposite knee raises to work your obliques.
• Leg raises.The starting position is the same.Raise and lower straight legs.At the same time, you can slightly raise your pelvis - this will make your lower abs even stronger.
• Plank.An indispensable exercise for all muscles of the body.Arms, legs, back, abs work.Both straight and side planks are effective.For the plank, we lean on our palms and toes, raising our whole body in a straight line.When performing a side plank, we try not to lower the hip to the floor.

Exercises for losing weight on the stomach and sides at home - video

There are many workout videos that you can do at home.They can be both general sports and aimed atworking out individual muscle groups.

As a rule, the most problematic areas for both men and women are the stomach, sides and buttocks.Therefore, there is a huge variety of video exercises for losing weight in the abdomen and sides at home.

Benefits of video trainingalso in the fact that the spirit of “collectivism” is felt.It’s as if you are not at home, but in a sports club.The presence of television partners stimulates you to complete all tasks, and training becomes more effective.The rhythmic music that accompanies the video also encourages weight loss exercises.