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Workouts at home: exercises for quick weight loss

effective exercises for weight loss of the whole body

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

Training planning

The selection of exercises for quick weight loss at home should be addressed taking into account individual characteristics (body weight, sex, age, location of body fat, presence of chronic diseases). Exercises for people over 50 are very different from exercises for people over 40.

The experts have developed a series of recommendations that people should follow while exercising on their own:

  • There should be no long intervals between workouts;
  • when working, it is necessary to perform movements smoothly, smoothly, without stopping;
  • it is important to observe the correct technique for each exercise;
  • heating is required before the main complex;
  • should not be exercised during periods of illness or severe fatigue.

How often do you need to exercise to lose weight quickly

To lose weight and quickly put your body in good condition, you should exercise systematically 3-4 times a week. This modality is due to the fact that the body experiences a strong load during training, it needs time to recover. If you reduce the number of sessions, it will not have the desired effect. The increase will be stressful for the body.

The ideal training time is 45-60 minutes, while the pace of work should be increased gradually. People who have not practiced physical activity for a long time should start with exercises that last 10 to 15 minutes and then add 5 to 10 minutes to each subsequent workout.

Heating

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

For arms and shoulders

Standing with your feet shoulder-length, you need to place your hands on your shoulders and start rotating forward and then backward 5 to 7 times.

The arms should be close to the chest, keeping them parallel to the floor. Turn to the right while opening your arms to your sides. Immediately return to the starting position and repeat the movement to the left side.

For the back

To warm up the back, turning to the right and to the left will help, the legs and pelvis must remain immobile. You need to do 15–20 turns in each direction. After that, you can go to the slopes. They should be superficial and should be done slowly, 10-15 repetitions for the right and left sides. You can tilt back and forth. You don't have to bow too much.

Perform 10 rotational movements in each direction. Circular pelvic movements are beneficial for both the central muscles and the lower limbs.

For legs

When stretching your legs, pay attention to your feet. The sock should be placed on the floor surface and turned to the left and then to the right 10 to 12 times. After that, you need to stand on tiptoe and bend over your foot, but the heel should not touch the floor. This elastic up and down movement should be done 20 to 25 times.

A set of exercises for quick weight loss at home

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

For the buttocks

There are many useful exercises to strengthen your glutes, many of which work your back or leg muscles at the same time.

  1. You can start with a simple load type: the legs are placed shoulder width apart, the knee joints are bent at a 90 ° angle and remain in this position as long as possible (45-60 seconds).
  2. The following exercise will help to train the muscles of the buttocks, thighs and calves: the feet are shoulder-width apart so that the socks are turned to the sides. With your palms on your hips, begin to lower slowly, so that your hips are parallel to the floor. In this position, raise your heels and lower them. You need to perform 10-12 repetitions in 2-3 sets.
  3. Another exercise that gives a good effect: squat, palms in front of the feet, we start alternately raising the hips, directing the buttocks upwards. You do not need to fully stretch your leg, but you should feel tension in your buttocks and the back of your 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 do a little squat, then stand up and stretch your left leg forward and then direct it diagonally. The foot must 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 the starting position, repeat everything in the same way for the right leg. Perform this exercise 10-12 times for each side in 2 sets.
  5. The knee stem will contract the muscles of the glutes, legs and abdomen. The legs should be placed shoulder-width apart, the palms of the hands should be together at the back of the head. We do a squat, after which we get up, raise the right knee and direct the left elbow towards him. Then, we return to the original position, repeat for the other side. You need to perform 10-12 repetitions in 2 sets.
  6. "Rocket": feet shoulder-width apart, squat deeply while stretching your arms back. Next, you need to get up and bring your right leg back, lean your body forward so that it is parallel to the floor. The hands are extended in front of you. Hold this position for 1–2 seconds and then return to the starting position. On each side, you need to do 10-12 repetitions in 2-3 sets.

Squat

Any set of exercises must include squats. They strengthen the back, legs, buttocks. Squat technique: the buttocks need to be pulled back, the hips are parallel to the surface of the floor. The feet are shoulder-width apart, the toes are slightly turned to the sides. Your body weight should be supported on your heels so that you can easily lift your socks off the floor. The arms are behind the head, the rib cage is elevated and the shoulders are turned back and slightly down.

It is important that the back is straight, without arching the lower back. Contract your abdominal muscles. Do squats in 2-3 sets, each of which should include 20-30 reps.

Jumps

Crouch down to perform the jumps. From this position, you need to try to jump to the maximum height and then return to the starting position. Run 20-25 times.

The jump has many varieties, the most effective is the Burpee exercise. During its execution, fat burning begins, several muscle groups work at the same time. You can proceed with its implementation in 1–2 weeks after training begins.

To perform, you need to stand with your feet shoulder-width apart, then bend them slightly at the knees and support your palms on the floor. With a jump, they change the position of the body to the lying position, so you need to perform a push-up, after which, with the help of a jump, you need to be seated. The last step - jumping, raising your arms straight. Do the exercise for 45-60 seconds. Rest between sets no more than 1 minute. Only 4-5 approaches.

Scissors

This exercise is done with your back on the floor. The legs should be stretched, the palms of the hands should be placed along the hips. Then the legs are crossed and immediately spread out as far as possible to the sides. Repeat 10-15 times in 2-4 repetitions.

Standing

Exercising at home should include stress on the legs. Exercise options to work your leg muscles:

  1. Get on your knees, arms stretched out in front of you. In this position, we sit on the buttocks while slightly tilting the body to maintain balance. Run 20-25 times on each side.
  2. The lungs can contract the thighs, calves and buttocks. You need to stand, 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 original position after 1 second. Do 20-25 times in 2 sets.
  3. Stand up: stand up, lean on the back of a chair, first lift your left leg to the side, then your right. In the same position, alternately take your legs back. We change positions: we kneel, we support our elbows on the floor and put our legs back, when they should be straight. We return to the starting position and repeat the first type of survey again. For each type of load, you need to perform 15-20 repetitions for each leg.
  4. Curves: performed standing up, with legs shoulder-width apart. Lean, keeping your back straight. The body should be parallel to the floor, the legs should be slightly bent at the knee. We straighten up and repeat the movements. You need to perform 10-12 repetitions in 3-4 sets.

Half line

Half looping is a variation of the squat. To perform it, you need to place your legs slightly wider than your shoulders, your toes should be turned to the sides as much as possible. We performed a slow and shallow squat, trying to keep the back straight. It is necessary to remain in this position for as long as possible and then slowly return to the first position. Perform 10-15 times in 2 sets. This type of exercise strengthens the muscles of the legs, buttocks and back.

Leg swing

You need to lie on your right side, bend your right leg and start doing gentle lifts with your left. The oscillation amplitude must be as large as possible. It is necessary to maintain balance, not to lean forward or backward. For each side, repeat 15-25 swings.

Belly

  1. Strengthen the corset of the abdominal muscles: lie on your back, palms under your head, legs straight out. Pull your knees towards your chest, pull your upper body off the floor and take it towards your legs. After that, we return to the prone position. You need to do 2 sets of 20-25 reps.
  2. The oblique muscles of the press can be pumped in this way: lie on your back, slightly bend your knees, your hands support yourself along your body. The body needs to be slightly raised so that the shoulder blades leave the floor and reach the left heel with the left hand. Then return to the 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 toes, you need to stay on the floor. The back and legs should merge in a line. They stay in this position for 30-60 seconds. To perform a side plank, you need to stand on your side with an emphasis on the bent elbow and raise your other hand. Then, the body is lifted, forcing the lateral and pressure muscles as much as possible. Hold this position for 30-60 seconds as well.
  4. To remove the belly at home, you can use the "Fold" exercise. On your stomach, you need to connect your upper body with your legs. Do this so that you can touch your feet with your fingers. Lower to the starting position and get up again, trying to connect the lower and upper body. We do this at a rapid pace. Perform 5-10 times in 2 sets.

Oblique pushups

Performed in a supine position with the knees bent. The hands are under the head. With the elbow of the right hand, we stretch the left knee. Then with the left elbow - on the right. For each side, you need to make 20-25 moves. Exercise strengthens the abdominal and back muscles.

Cooling

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

Daily diet and weight loss supplements

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