When you think about losing a few kilograms, you should immediately think about the diets, but also about the most effective exercises. Modern fitness clubs offer very different equipment: power simulators, runways, elliptical simulators, stationary bikes, dumbbells, sticks and other options. But do you need all this to lose weight? In my professional look - no! If you really do not have the opportunity to visit a fitness club (with the lack of most time), you can use very effective exercises that can be done at home. The subject of writing is the best exercise to lose weight at home.
Remember that these are not just randomly selected exercises. These exercises are selected based on the experience of a fitness coach for many years. All this has repeatedly proved high efficiency of weight loss and overall physical education at a very different level.
To start, a little theory that explains the essence of the issue.
All exercises are not suitable for effective weight loss, only those who meet certain rules. Since the house, we have been generally deprived of the opportunity to use additional equipment, weight loss exercises should be very complicated. Of course, they can be done with a small extra weight that they can be at home: dumbbells, dumbbells, pancakes from the body bar. What's - ordinary glass water!
Weight loss exercises must be a multi-energy member. All kinds of equality in simulators and block systems, all this, all this is not suitable! We need real exercise that hires the big masses of the great muscles. To be high, sweating, sweating and significantly increased pulpation. Otherwise, there will be no necessary hormonal shifts in the body.
Exercises should be a multi-grade degree of liberation and should not limit ourselves to bend a play on a plane. You have to maintain balance to perform the right exercise and even strain the muscles that are not suspicious! Such exercises hire many different muscles and body. And this is very good! After all, it accelerates the metabolism. Exercises should only be directed to different zones of problems, only problematic. Don't forget the exercise to lose weight! Grow the whole body. Remember to exercise 2-3 in the abdominal muscles. So you immediately solve many problems, but not only remove your stomach.
And the end. Exercises for weight loss should be repeated enough numbers: 20-30 or more! Ideal-50-60 times. If some training will be difficult, there will always be a simplified analogue. Remember, it is important to repeat a lot to lose weight!
I chose the best exercise you can use at home and in everyday life. Most of my customers are easily in work, in the office, in a warehouse and parking cars next to their cars. These exercises.
Ordinary squats are one of the best exercise to lose weight correctly and sufficient quantities.
Straight, burn the legs shoulder. The hands are lowered along the body. Fasten the bottom and give a little pelvis back. Bend your knees and lift your arms forward or above your head. In the lower position of the thighs should be parallel to the ground and the back is still tense. The lower back is not round! It is important that it is not too far away during your knees. It is harmful! To prevent this, take the pelvises stronger and bend the body forward. When your feet bend, take a deep breath while stretching - exhale. Well, if you can make at least 25-30 squats. Cool when 50-70 is cool.
Posing from the floor is another spectacular exercise in the true sense of the word everywhere.
Take a false stop position. If you are not in very good physical shape, use Push -Up options with your knees (see just below the link). Put your hands fairly wide, not less than 85-95 cm. Body and legs should be a line. Squeeze your garbage and try to touch the ground with your chest. It doesn't always work. But it should make an effort to do it. If it is still difficult to push, tilt your hands to the end but partly. This is also very useful. This option is obtained, however, it is very useful. Then make your arms in elbows. Repeat the required number of times. When your hands bend, take a deep breath. When I stretch - exhale.
This is one of the best workouts to lose weight in the abdomen.
Sit-up training is primarily a training of abdominal muscles.
Sleep in a sports rug, twist your knees up to 90 degrees, stretch your hands on your head. Enable your arms and immediately raise your body to sit down. Then return to the start position smoothly. While sitting in the feet, turn them out for some heavy items: while lifting the body, exhale, on the contrary - in breathing, a sofa, wardrobe, etc.
Sit-up should try to perform 20-30 repetitions. Undoubtedly, put something more softer under the sacrum area, otherwise you will prepare multiple times and repeat in this place.
This exercise helps to lose weight inside the hip.
The bridge is a great tool made from the back of the muscles and hips of the butt.
Sleep on the carpet and bend your knees on the knees from the right corner to the knees. About 20-30 cm between their legs. Fold your hands to your stomach. Lift and lower the pelvis working with the muscles of the legs and hips. If the exercise is given very easily, put an extra burden on the lower abdomen, or to exercise in a leg (see link below).
While lifting the pelvis, exhale when it is reduced.
At least 20-30 repetitions should be carried out in this training.
Burpee - King of Trainings for Weight Loss! But it is very difficult to do.
There are several options for Burpee.
- Experienced - Burpee for classic pushers - jumps +
- BURPEE According to the average level - the pushers with knees + climb to permanent position
- Burpee for Beginners - Position is an emphasis on a standing position
In general, all falls down to take a stop position and then move to the situation quickly. And repeat repeatedly. Experienced fitness fans complete with jumps. Less experienced - just change the position of the body as soon as possible.
Breathing while playing Burpee is deep and rhythmical for the beating of movements. Otherwise, you just do not live until the end of the approach!
Burpee should be performed at least 20-30 times in a very large amount of an approach.
Plank is a exercise to lose weight in the waist and belly. The planes are static exercises for the waist and press.
Take the position of standing on elbows. Body and legs are on the same line. It is necessary to catch this position in a period of at least 30 seconds or more.
You have to take the position to stand on one elbow. The legs should be a place on the other side. It is more difficult to maintain balance. The task is to do the same on the one hand, and then in the other. This is considered an approach.
You can breathe while playing the planks. But this is better to make rhythmically, without delay. You can stand in the strips for a few minutes when you receive.
The ordinary routine working daily is one of the best trainings to lose weight in a good pace, in a good pace, sports. Just walk and enjoy! What could be better? At least 30-60 minutes you have to go daily on a daily foot. You can replace a walk by walking in a treadmill in bad weather.
You can do them three or four times a week in any order. However, before performing exercises, it is worth a short warming.
The number of approaches is two or three. Depending on the work, the repetition number is 15-25 or higher. Static exercises - strips - perform 30 seconds or more.
And walking should be applied to 30-60 minutes or more daily.
Exercises cannot be done at once, but crush them in different days and engage daily. This is more effective!
Now you have enough information about the most effective exercises to lose weight at home. The case is small - use them in practice and enjoy the result. Wishing you good luck!