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Exercises for weight loss: the best programs at home

A set of exercises to lose weight

One of the most effective ways to lose weight at home is to exercise regularly.It is recommended to train to lose weight according to the program.Strength training (push-ups, lunges, pull-ups, dumbbell presses, dumbbell presses, dumblifts) and cardio (running, aerobics, swimming, skipping) should be included.

When developing an individual training plan, factors such as sports training, weight, age, lifestyle and professional level should be taken into account.

A set of strength exercises for home training

Strength training at home solves three problems: tones muscles, increases calorie consumption and stimulates the endocrine system.It helps to activate the metabolism and increase the rate of fat burning.

The lesson should begin with the preparation of the heart, muscles, ligaments and joints for the load.To do this, it is recommended to do a warm-up: jump rope for a few minutes, stretch the body, swing the limbs and twist the torso.Training preparation takes about 15 minutes.

The duration of the main lesson should be between 45 and 55 minutes.

Lung

Allows for a powerful pump of the femoral biceps and quadriceps muscles.Buttocks, back muscles and abs are also subject to stress.

Execution sequence:

  1. Take the starting position: Place your feet shoulder-width apart, lower your arms along your body, correct your posture and pull on your stomach.
  2. Take a step forward with your left leg as you lower your body.
  3. Return to the starting position and perform a squat step with your right leg.

In each of the four sets, you should perform 13-16 repetitions with a minute of rest between sets.

Her husband

A strong, energy-consuming exercise should be performed with weights: dumbbells, teaspoons, barbells.At home, you can use improvised means: a bag or a large bottle of water.

Technique:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Place the pieces shoulder width apart.
  3. Inhale, lower the projectile, bending your body forward 90 degrees (you can bend your knees a little).
  4. As you exhale, straighten up to a standing position.
  5. Perform 12-14 repetitions.

The recovery interval between series is 55-70 seconds.The number of approaches is four.

Push-ups

How to do push-ups to lose weight

Push-ups make it possible to effectively pump the pectoral muscles and shoulder triceps.

The sequence of the correct push-up technique:

  1. Lowering yourself to the floor on your stomach, place your palms at chest level, place your shins on your toes and raise the pelvis until the whole body is completely aligned in one plane.
  2. As you inhale, lower your chest.
  3. As you exhale, push.
  4. Perform about 25 repetitions.

Rest for about 45-65 seconds and do 4 more sets.

Dumbbell rows

The main task is to hit the Latissimus Dorsi and Biceps Brachii muscles.

The correct way to pull a dumbbell:

  1. Carry the projectile in your left hand.
  2. Place your right hand on the bench and place your right knee on it.
  3. Align your back and tighten your stomach.
  4. Place the dumbbell at arm's length, at chest level.
  5. As you inhale, pull your elbow as far as possible.
  6. As inhare, lower the projectile.
  7. Repeat the movement 12-13 times, then take a minute break to rest and perform the exercises three more times.

Ball board

To perform a static exercise to work out the abdominal muscles, you will need a fitball and a hemisphere.

Algorithm:

  1. Place the sports equipment at a distance of about 100 cm from each other (depending on the person's height).
  2. Place your palms in the hemisphere and throw your glitter into the fantball.
  3. Lift your pelvis up until your body is completely aligned in the horizontal plane.
  4. Fix in this position for 30-45 seconds.
  5. Obviously, rest for about 40 seconds and do three more similar sets.

Barbell squats

It is one of the most powerful weapons in the fight against extra pounds.It allows creating a strong functional load for the whole body, significantly increases the rate of fat burning.

barbell squats for weight loss

Technique:

  1. Equip the bar with weights and throw the barbell firmly on your shoulders with your hands.
  2. Spread your feet wide and turn your toes out.
  3. Tighten your abdominal muscles.
  4. As you exhale, lower yourself smoothly into a "Squat" position.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a minute of rest and perform the exercises three more times.

Dumbbell chest press

The exercise is used to pump the pectoral muscles, triceps and front deltoids.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back to the bench.
  2. Bend your knees to 90 degrees and place your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. As you enter, lower the projectile to the area above the chest (elbows apart to the sides).
  5. As you exhale, press the dumbbells.
  6. Perform about 12-14 repetitions.
  7. Take a minute break to straighten and do 3 more sets.

Single leg stand with dumbbells

Training is more suitable for men and women with training experience.For beginners, it is better to do burials on two legs.

Technique:

  1. Take two dumbbells in your hands and lower the weights until your arms are completely straight.
  2. Inhale, smoothly bend your body forward while stretching the left leg back (There should be a right angle between the support and the back legs).
  3. As you exhale, return to a standing position.
  4. Do 12 repetitions, then rest for 50-70 seconds and do a similar set with an emphasis on your left leg.

The number of approaches is four.During the lunge, the supporting leg should be slightly bent at the knee joint.

Pull up on the horizontal bar

This exercise can be used effectively to tone the Latissimus Dorsi and Biceps muscles.

Execution sequence:

  1. Hold the bar at the width of the bar.
  2. Take your feet off the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body up.
  5. As you inhale, lower your torso.
  6. Pull as hard as you can, then rest for about 75 seconds and do three more sets.

Bring your feet to the horizontal bar

The exercise develops the lower and middle parts of the abdominal muscles.

Technique:

  1. Hold the bar at the level of the bar.
  2. Bend your knees slightly.
  3. As you exhale, raise your shimmy until it touches the horizontal bar.
  4. As you inhale, lower your legs.
  5. Do 8-12 repetitions.
  6. Rest for about 45-60 seconds and do three more sets.

Fat burning cardio

Effective fitness to burn fat on your stomach, legs, butt, arms and back should include lots of cardio.Aerobic exercises for weight loss help to speed up your metabolism and achieve slimness in your body.

It is effective to use at home:

  • Dance aerobics.Rhythmic gymnastics, both with own weight and with various sports equipment, dumbbells, gymnastic balls, sticks and elastic bands.Dance Aerobics also allows you to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • Jump rope.The most effective is a system in which the exercise is carried out with a trigger: 2-3 minutes - jump, 45-75 seconds - take a break for rest.It is recommended to do at least seven approaches during one lesson.
  • Swimming.It is recommended to visit the pool twice a week for 40 minutes a day.Swimming is most effective using high-intensity styles: breast stroke, crawl.Pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • He walks for a long time.It is an effective way to burn calories every day.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, a walk should last at least 120 minutes.

To get the maximum benefits from aerobic exercise, it is recommended to do it in warm clothes (this will create a thermogenic effect on an empty stomach).

Training Programs

It is advisable to separate strength and cardio training, performing them at different times of the day: the first in the morning, the second in the evening.This technique will reduce recovery time after each session and provide maximum fat burning effect.The duration of training should be determined by the general health and level of functional training of each person.The average value for aerobic training (excluding walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a weight loss training program, the main focus should be on the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: initial, intermediate and advanced.

Entry level

The most effective system for girls who are overweight and beginners will be the one in which all the muscles of the body are worked out in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: Lunges, push-ups, pull-ups on the horizontal bar, leg pulls on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: Barbell Squats, Dumbbell Chest Press, Dumbbell Rows, Ball Board.
  4. Thursday: Closed.
  5. Friday: Deadlifts, push-ups, pull-ups, leg lifts.
  6. Saturday: Dance aerobics, skipping rope.
  7. Sunday: Long walks.

The initial level should last about 2-3 weeks.

Intermediate level

The training program at this stage is aimed at burning fat and creating a beautiful relief.Its essence is that no more than two muscle groups are hit in one session.This technique allows you to perform a greater number of exercises for each area of the body.This makes it possible not only to get rid of fat, but also to build muscle in underdeveloped areas of the body.

Class Schedule:

  1. Barbell, lunges, deadlifts, ball planks, squats with leg pulls on the horizontal bar.
  2. Do horizontal bar, dumbbell rows, push-ups and dumbbell chest presses.

According to this scheme, it is recommended to exercise every day according to this scheme.

The average level is calculated over a month.A series of cardio exercises should be performed on days off from strength training.

A tough program for intense fat burning

For advanced trainers (those with a long training history), as well as for women who want to reduce the percentage of subcutaneous fat, but are not overweight, a split of two weeks is most suitable.Its essence is that only one muscle group is pumped in one exercise.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio workout.
  3. Thursday: Leg pump (Deadlift, single leg lunge, lunge).
  4. Friday and Saturday: Aerobic training (running, swimming, jumping rope, aerobics).
  5. Market: Closed.
  6. Monday number 2: Backhand (pull-up on the horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday number 2: Aerobic exercise.
  8. Thursday number 2: Abdominal muscles (hit the plank on the balls, pull the legs to the horizontal bar).
  9. Friday, Saturday number 2: Cardio training.
  10. Sunday number 2: A day off from stress.

So a two-week split allows you to achieve 12 hard workouts and intense fat loss in just 14 days.

Common mistakes

It is important to avoid common mistakes for girls just starting weight loss education.

The most important of them are:

  1. Willingness to exercise for several hours every day.This technique will not bring a more intense weight loss and in some cases it can lead to stagnation of results and even to an extreme degree overtrage.
  2. Arch your back during squats, lunges and push-ups.This technique should not be done as it can damage the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water to lose weight quickly, mistakenly believing that in this case fat will begin to oxidize.In fact, with the lack of fluid in the body, metabolic processes (including lipid metabolism) will slow down.Therefore, it is necessary to drink enough water during the day: the daily volume should be at least 1500 ml.

A work-to-work-to-work-out routine is of great benefit in growing: if you exercise and sleep at the same time every day, your body will begin to shed extra pounds faster.

Contraindications for strength training

Strength training for weight loss at home should be limited or completely excluded from the training program in case of severe heart and musculoskeletal diseases.In this case, static loads (for example, planking on balls) and light cardio (walking, quiet swimming) can help.

All types of exercise should be avoided during infectious diseases.

In order to eliminate all contraindications and protect yourself from health problems as much as possible, it is recommended to undergo a full, comprehensive examination and consult a sports doctor before classes.