Full body weight loss exercises at home

What you need to start training at home

The effectiveness of exercise for weight loss

depends on several conditions. It is important to know and follow them:

• Correct execution technique
  .
  At first, you may find it difficult to perform one or more of the most difficult exercises
  . In such cases, it is better to reduce the number of repetitions and approaches, but perform them correctly, rather than doing them haphazardly “for show.”
• Start
  with a warm-up.
  It will take no more than 5-10 minutes, and can consist of simple side bends
  , jumping, and stretching.
  But during the exercises
  , your muscles and ligaments will be protected from injury.
• Choose the optimal complex
  .
  Identify your problem areas and focus on them. And for the rest of the body
  basic
  exercises
  to keep
  the muscles
  toned.
• Adjust your diet. Proper nutrition
  with a slight
  calorie deficit
  (no more than 10-15%) will speed up the burning of subcutaneous fat.

Is strength training necessary when losing weight?

In fact, strength training plays a key role in burning fat, and this is logical. If cardio exercise effectively fights fat tissue during an exercise, for example, while running, then strength training provides a fat burning effect even after exercise, and can last for several days. All this happens because after physical activity, firstly, a large amount of strength is expended, and secondly, as a result of performing strength exercises at the micro level, muscle fibers are injured, which the body will then restore.

It needs time to recover, and most importantly, to build new muscle fibers, our body needs resources - nutritional elements, namely: proteins, fats and carbohydrates. Strength training also speeds up your metabolism. Another advantage of strength training for weight loss is the preservation of muscle volume and strength.

What exercises are the most effective for losing weight?

Effective exercises for weight loss

You can name any in which the frequency of respiratory movements and heart contractions moderately increases.
Under such conditions,

the muscles
actively work and consume energy, that is, the breakdown of subcutaneous fat.

But among the “targeted” exercises for losing weight at home

, which allow you to tighten and strengthen
muscles
in problem areas, can be called the following.

Motivation for losing weight

It is always important to remain at the peak of a positive attitude towards achieving your goal. Visualize it. Surround yourself with a supportive and positive community of like-minded people. Weight loss motivation tips are always at your disposal.

The proposed workouts will help you maintain your health, burn the maximum number of calories and become more attractive.

So, if you have enough time for an hour-long workout to lose weight, give your body strength training and cardio exercise alternately. This way you will achieve more results in less time. You will become slim and sexy and will delight yourself and others.

Abdominal exercises

They are aimed at increasing the tone of the abdominal muscles

and lower back, which allows you to form a beautiful waist and tighten
your stomach
.

Exercise 1

Plank

.
Lie on the floor
, resting your forearms and palms on it. The body and legs should be straightened and “hang” above the floor, the second point of support is the toes. Hold this position for at least 1 minute.

Exercise 2

Crunches

.
Starting position lying on the floor, on your back. Bend your knees; you can place your feet under a sofa or other heavy furniture to provide a fixation point. Bend your elbows, place your palms behind your head. Start to lift your body up and to the side - stretch your left elbow to the right, return to the original position and the next time you lift your body, stretch your right elbow to the left. Do 10-15 twists
in each direction.

Exercises for buttocks and thighs

These are exercises that you can do at home

to make the line of the buttocks and outer
thighs
.

Exercise 1

Lunges. Stand straight, feet together, back straight. Bring one leg forward, taking a wide step, bend it at the knee and at this moment squat down. The second leg should rest on the knee, and the groin should “sag.” Jerk back to the starting position and repeat the next lunge with the other leg. Do 10-20 repetitions with each leg.

Exercise 2

Side squats. Get on your knees

, make sure your back remains straight. Stretch your straightened arms forward so that they are parallel to the floor. Sit to the left on your hip, extending your arms to the right. Using your arms as a counterweight, return to the starting position. Repeat the same movement, but in the other direction. Do 10-15 repetitions in each direction.

Hand exercises

Training

Just a few
exercises
for the arms can strengthen
the muscles
, make them more prominent and, as a result, help the arms
lose weight
.

Exercise 1

Stand straight, back straight. Stretch your arms in front of you, parallel to the floor and bend your elbows. Palms facing up. Bring your elbows in and out with force, as if you are overcoming resistance.

Exercise 2

Training

with
push-ups
allows you to comprehensively influence the entire shoulder girdle, abs and muscles of the back of the thigh. Take a lying position, focusing on your palms and toes. Bending your elbows, try to bring your chest and head as close to the floor as possible. Straightening your arms, return to the starting position. Make sure that your entire body remains level - on the same axis. If this exercise is too difficult, you can start with the palms and knees position.

Waist exercises

At home weight loss exercises

for the waist are quite simple, but very
effective
.

Exercise 1

Side bends. Stand straight with your feet together. Slowly lean your body to the right, at the same time stretch the fingers of your right hand towards the floor. The left arm is thrown up and, over the head, also stretches to the right. Hold for 2-3 seconds in the lowest position, then return to the starting position and repeat the tilt, but to the left. Do 20-25 bend-overs on each side, with two sets and a 30-40 second break in between.

Exercise 2

Original

the correct
position is
lying on the floor, legs straightened and raised up, perpendicular to the floor.
Move your legs, without bending them, to the left - as far as possible. Stay in the extreme position for 5-10 seconds, holding your legs due to the load
on the lateral muscles of the body.
Then move your legs back to the original position and repeat the exercise
, but to the right side.

Cardio training for weight loss based on heart rate

Use the Karvonen method to determine your optimal heart rate zones for a given workout.
Treadmill training

• 10 minutes of warm-up easy running in the lower threshold of the second zone
• Body part: Quadriceps Equipment: Exercise

5-8 laps

Treadmill workout

• 45-60 seconds of moderate at the upper limit of zone 2
• Body part: Quadriceps Equipment: Exercise

Walking on a treadmill

• 2 minutes easy on the lower threshold of the second zone
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• 20-30 minutes of walking at an average speed in the second zone
• Body part: Quadriceps Equipment: Exercise

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Chest exercises

It is believed that the chest muscle corset is the worst to train at home.

, and it can only be toned with the help of
a fitness trainer
and exercise equipment.
But at home, it
is quite possible to achieve impressive results if you perform just a few
exercises
- simple, but no less
effective
.

Exercise 1

Stand straight, stretch your arms forward and bend your elbows, palms facing each other. Join your palms as if in prayer. Rhythmically push your palms towards each other, overcoming resistance. When performing the exercise

you will feel the muscles in your chest and armpits tighten.
Alternate fast and slow thrusts with your palms, the total duration of the workout
is 3-4 minutes.

Exercise 2

Swing your arms. Stand so that your raised hand does not touch anything. Lower your left hand along the body, and with your right make circular movements with full amplitude - from the shoulder. Make 10-15 swings in the direction “away from you” and 10-15 swings “towards you”, then return to the starting position and change your hand.

Sports supplements for weight loss

Sports nutrition – L-carnitine, fat burners – will help speed up the fat burning process. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Side exercises

Training

helps reduce fat deposits on the sides of the body and hips, and make the figure more prominent.

Exercise 1

Side plank

. Lie on the floor on your left side, then focus on two points: the first point is the outstretched left arm and palm, the second point is the side of the feet. Try to remain in this position, tensing your oblique and thigh muscles, for 1-2 minutes. Take a break for 20-30 seconds and repeat the exercise, but for the right side.

Exercise 2

Stand on the floor, spread your legs shoulder-width apart, and straighten your arms to the sides so that they are parallel to the floor. Take a step to the left with your right foot, placing it behind your left leg, crosswise, and with both hands, also stretch to the left - as far as possible. If the exercise is performed correctly, you will feel a strong stretch in the muscles on the sides of your torso and buttocks. Take 10 steps in each direction, and three approaches

.

Circular for weight loss with dumbbells 5 minutes

Circular 1-3 circles
Lunges with dumbbells

• 12-15 per leg
• Body part: Quadriceps Equipment: Dumbbells

Squats with dumbbells

• 1 set of 25-30 repetitions
• Body part: Quadriceps Equipment: Dumbbells

Push ups

• 1 set of 15-20 repetitions
• Body Part: Chest Equipment: No

Back lunges into scissors with weight

• 10-12 per leg
• Body part: Buttocks Equipment: Dumbbells

Plank with alternate arms

• 12-15 per hand
• Body Part: Press Equipment: No

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The thing is that the exercises alternately involve different muscle groups. Therefore, while some muscles rest and recover, others work intensively.

Consequently, you do not feel very tired, you always have strength for the next exercise. As a result, you get great results and don’t fall on the bed immediately after training, you’re still full of energy.