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Home workouts: exercises for fast weight loss

effective exercises for weight loss of the whole body

Home exercises for fast weight loss, if done regularly, will help you gain a slim and beautiful figure.

Training Planning

The choice of exercises for fast weight loss at home should be approached taking into account individual characteristics (body weight, sex, age, location of body fat, the presence of chronic diseases). Exercises for people over 50 will be very different from exercises for people over 40.

Experts have developed a number of recommendations that people should follow while exercising on their own:

  • there should be no long breaks between workouts;
  • during work it is necessary to perform the movements softly, smoothly, without stopping;
  • It is important to follow the correct technique for each exercise;
  • requires heating before the main complex;
  • should not be exercised during periods of illness or severe fatigue.

How often should you train for fast weight loss

To lose weight and get your body in good shape quickly, you need to train systematically, 3-4 times a week. This regime is due to the fact that the body experiences a heavy load during exercise, it needs time to recover. If you reduce the number of sessions, this will not give the desired effect. The increase will be stressful for the body.

The optimal training time is 45-60 minutes, while the pace of work should be increased gradually. People who have not been physically active for a long time should start with workouts lasting 10-15 minutes, then add 5-10 minutes with each subsequent workout.

Warm up

Warming up is an important step, it should take 5-7 minutes. Warm-up exercises reduce the risk of possible injury, it is better to warm up from the upper body and finish with the lower.

For arms and shoulders

In an upright position, feet at shoulder level, you should put your hands on your shoulders and start making rotational movements forward, then 5-7 times back.

Keep your arms close to your chest, keeping them parallel to the floor. Turn right as you spread your arms out to the side. Return to the starting position immediately and repeat the movement for the left side.

For the back

To warm your back, turning right and left will help, your legs and pelvis should remain still. You need to make 15-20 turns in each direction. Then you can go to the slopes. They should be shallow, done slowly, 10-15 repetitions for the right and left side. You can tilt back and forth. You don't have to lean too far back.

Make 10 rotating movements in each direction. Circular movements of the pelvis are useful for both the main muscles and the lower limbs.

For legs

When stretching your legs, be sure to pay attention to your legs. The sock should be placed on the floor surface and rotated to the left, then to the right 10-12 times. Then you should stand on your toes and get down on your feet, but the heel should not touch the floor. Such a spring up and down movement should be done 20-25 times.

A set of exercises for fast weight loss at home

Exercises should be done regularly, only in this case they will give visible results.

For the ass

There are many useful exercises to strengthen the glutes, many of which work simultaneously with the muscles of the back or legs.

  1. You can start with a simple type of load: the legs are shoulder-width apart, the knee joints are bent at a 90 ° angle and remain in this position for as long as possible (45-60 seconds).
  2. The following exercise will help you train the muscles of the buttocks, thighs and calves: the legs are spread shoulder-width apart so that the socks are facing away. With your palms on your thighs, begin to descend slowly so that your thighs are parallel to the floor. In this position, raise your heels and lower them. You should perform 10-12 repetitions in 2-3 sets.
  3. Another exercise that has a good effect: squat, palms in front of the legs, we begin to lift the hips in succession, pointing the buttocks up. You do not need to fully straighten your legs, but you should feel tension in the buttocks and back of the thigh. Each approach should consist of 10-15 times, 2-3 repetitions.
    4. Another exercise is performed as follows: feet shoulder-width apart, place your hands on your hips and perform a small squat, then stand up and stretch your left leg forward and then point it diagonally. The foot should be turned to the side. The arms are bent at the elbows: take the left back and the right forward. Hold for 1-2 seconds and return to starting position, repeat the same for the right leg. Perform this exercise 10-12 times for each side in 2 sets.
  4. The crankshaft will tighten the muscles of the gluteus, legs and abdomen. The legs should be shoulder-width apart, with the palms together at the back of the head. We perform a squat, then stand up, lift the right knee up and direct the left elbow to it. Then return to the starting position, repeat for the other side. You must perform 10-12 repetitions in 2 sets.
  5. "Rocket": feet shoulder-width apart, squat deeply as you stretch your arms back. Then you have to get up and take your right leg back, tilt your body forward so that it is parallel to the floor. Your hands are outstretched in front of you. Stay in this position for 1-2 seconds, then return to starting position. On each side you should do 10-12 repetitions in 2-3 sets.

squats

Each set of exercises should include squats. They strengthen the back, legs, buttocks. Squat technique: the buttocks should be pulled back, the thighs parallel to the floor surface. The feet are shoulder-width apart, the toes are slightly turned to the sides. Your body weight should be carried on your heels so that you can easily lift your socks off the floor. The arms are at the nape of the neck, the chest is raised, and the shoulders are directed backwards and slightly downwards.

It is important that the back is straight without bending at the bottom of the back. Tighten the abdominal muscles. Do squats in 2-3 sets, each of which should include 20-30 repetitions.

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Click to perform jumps. From this position you should try to jump to the maximum height and then return to the starting position. Run 20-25 times.

There are many variations of jumping, the most effective being the Burpee exercise. During its implementation begins the burning of fat, working several muscle groups at once. You can start implementing it 1-2 weeks after the start of the training.

To perform, you need to take an upright position, feet shoulder-width apart, then they are slightly bent at the knees, and palms lie on the floor. With a jump they change the position of the body in a lying position, then you have to do push-ups, then again, with the help of a jump, you have to be in a sitting position. The last stage - jump up, raise straight arms. Do the exercise for 45-60 seconds. Rest between sets for no more than 1 minute. Only 4-5 approaches.

Scissors

This exercise is done with the back on the floor. The legs should be straight, the palms should be placed along the thighs. The legs are then crossed and immediately spread as wide as possible to the sides. Repeat 10-15 times in 2-4 repetitions.

On your feet

Doing fitness at home should involve stress on the legs. Leg muscle training exercise options:

  1. Kneel, hands facing you. In this position we sit on the buttocks, while slightly tilting the body for balance. Run 20-25 times for each side.
  2. Outbursts can tighten the thighs, calves and glutes. You should stand up straight, keeping your lower limbs together, then take a big step forward with your left foot and bend your knee at a right angle. Return to the starting position after 1 second. Do 20-25 times in 2 sets.
  3. Lifting: in an upright position, lean on the back of a chair, first lift your left leg to the side, then your right. From the same position, alternate your legs back. We change position: kneel, rest your elbows on the floor and put your feet back again until they are straight. We return to the starting position and repeat the first type of lifts. For each type of load you should perform 15-20 repetitions for each leg.
  4. Bent: performed from an upright position with legs shoulder-width apart. Bend down, keeping your back straight. The body should be parallel to the floor, the legs should be slightly bent at the knees. We stand up and repeat the movements. You should perform 10-12 repetitions in 3-4 sets.

Half Line

The semicircle is a variant of squatting. To do this, you should place your feet slightly wider than your shoulders, your toes should be turned to the side as much as possible. Perform a slow, shallow squat, trying to keep your back straight. You need to stay in this position as long as possible and then slowly return to the first position. Perform 10-15 times in 2 sets. This type of exercise will strengthen the muscles of the legs, buttocks and back.

Wave

You should lie on your right side, bend your right leg and start doing smooth lifts with your left. The amplitude of the swing should be as large as possible. It is necessary to maintain balance, not to lean forward or backward. Repeat 15-25 swings for each side.

Abdomen

  1. Strengthen the abdominal muscle of the abdominal cavity: lie on your back, palms under your head, legs straight. Pull the knees to the chest, detach the upper body from the floor surface and take it to the legs. Then we return to the supine position. You need to do 2 sets of 20-25 reps.
  2. The oblique muscles of the press can be pumped this way: lie on your back, bend your knees slightly, your arms lie on your body. The body should be slightly raised so that the shoulder blades come off the floor and reach the left heel with your left hand. Then return to starting position. Repeat the same movement for the right side. Perform 5-10 times for each side.
  3. The classic board will strengthen your abdomen and back. Leaning on your hands and fingers, you should stand on the floor. The back and legs should merge in one line. They are in this position for 30-60 seconds. To perform a side board, you need to stand sideways with an emphasis on the bent elbow and raise the other hand up. The body is then lifted, tensing the press and lateral muscles to the maximum. Hold this position for 30-60 seconds.
  4. To remove the belly at home, you can use the "Fold" exercise. From a lying position you should connect the upper part of the body with your legs. Do this so that you can touch your feet with your toes. Lower to the starting position and rise again, trying to connect the lower and upper body. We do it at a fast pace. Perform 5-10 times in 2 sets.

Inclined crunches

Performed from a lying position with bent knees. The hands are under the head. With the elbow of the right hand we extend to the left knee. Then with the left elbow - to the right. For each side you need to make 20-25 movements. Exercise strengthens the muscles of the abdomen and back.

Cool

Every workout, even a short one, should end with stretching exercises. To complete it, you need to sit on the floor, try to stretch your legs as wide as possible. Then with your whole body lean forward, right, left. It is necessary to bring the body as close as possible to the floor and to the upright legs. Then lie on the floor and perform cross movements in which the legs and arms are directed in opposite directions.

Supplements for daily diet and weight loss

Exercise will help you quickly adjust your figure only if you have proper nutrition. Fatty, spicy, salty foods should be excluded from the diet. Useful cereals, herbs, cottage cheese, boiled eggs. It is important to include fresh vegetables and fruits in your daily diet.