Exercises to lose weight at home.

Nowadays there is a trend to increase the number of people leading a healthy and sports lifestyle.And this applies to both men and girls.But, unfortunately, not everyone can afford to visit the gym regularly.

Anytrainingwhether related to weight loss or muscle mass gain,must be done regularly.And this represents a significant cost to your pocket when it comes to visiting a gym.Additionally, to train at the gym you need to find extra travel time.And group weight loss classes are tied to a specific time, which is not always convenient.

Another thing is training for weight loss at home, sets of exercises for which will be detailed in this article.Exercising at home is convenient for both men and women.

You can develop a weight loss program for yourself., focusing on problem areas, or you can resort to the help of videos, of which there are currently an abundance.

Effective workouts for weight loss: a set of exercises.

Before moving directly to the fat burning workouts themselves, we will briefly describe the benefits of weight loss exercises at home.We will also give some general tips for exercising at home.

So let's start with the benefits.

• Savings and comfort. The first of them is economic and time savings.When training to lose weight at home, it is not necessary to spend money on purchasing sports memberships.There is no need to stick to a specific schedule.It is very convenient.Time works for us, not us for it: for some it is better to study in the morning and for others in the afternoon.Some even split their workouts into several approaches per day.
• Psychological factor. For some, the psychological aspect is very important.Native walls always help and sports are no exception.There is no need to look at others and adapt to them.We ourselves choose the appropriate pace and number of repetitions of a certain exercise to lose weight.Some girls and women feel embarrassed by their figure or by their clumsiness when performing weight loss exercises.At home there is no need to think about all these little things.By abstracting ourselves from imaginary problems, we focus only on the result and make training more effective.
• Additional equipment. By spending a single amount of money on sports equipment, you will be able to enjoy workouts at home by using them for classes.The following sports equipment can be used: a stationary bike, a treadmill, a trellis, a platform with steps, a fitball and a regular skipping rope.

Now to the tips.For training at home to lose weight to be effective, it is necessarycomply with the following rules:

• Regularity. Regular physical activity is the basis of effective training.Single physical activity will not lead to anything good.Unless your muscles hurt.You must attend classes at least three times a week.The training itself should last at least thirty minutes.And it is better to perform all tasks in several approaches, making the training circular.
• Competent approach. Advice for novice “athletes”: do not rush into the pool.Do not try to perform the entire sports complex presented in the video at once;don't overload yourself.The load should be increased gradually, as well as the training time.On the first day, don't let it be half an hour, but just ten minutes.But the body will already be prepared for future feats.
• Heat and cool. Any workout should begin with a warm-up and end with a cool-down.This could be stretching or cardiovascular exercises.Walking on the spot will prepare the body for the upcoming workout, and light leg lunges and body curls will tune the muscles to work.
• Training plan. Make an exercise plan to lose weight at home and try to follow it.You can adjust the program, add new exercises to it, or change the number of approaches for a particular task.It is not recommended to take breaks during training.The next task should flow smoothly from the previous one.
• Exercise technique. Do not forget about the technique of performing the exercises: everything must be done correctly, only then will the effect be noticeable.There is no point in doing abdominal exercises without forcing the latter.

Let's move on to effective series of weight loss exercises at home for different problem areas.

Exercises for legs and thighs.

Exercises to lose weight in legs and thighs at home:

Let's start with the feet.Training to lose weight legs and thighs at home can consist of the following complex:

• Swing your legs.Leg swings can be performed from different positions: standing, lying, on all fours, with support.We spread our legs in different directions and "up and down."
• Lunges.Step forward with your right foot, bend your knee, and transfer your weight to your leg.We perform reverse lunges in the same way, taking steps backward with our feet.Repeat for left leg.
• Squats.A very simple and effective exercise to lose weight in your glutes.You can stand to do squats in the “feet shoulder-width apart” position or with your legs wide apart.In the first case, when we bend down, we seem to be sitting in a chair.The back should be straight.To give weight to your arms, you can load them with dumbbells.

This simple complex, which consists of only three exercises, will help you slim your legs and firm your buttocks.

Proper training for girls.

Exercises to lose weight at home for girls should work all muscle groups.In this case, training can be carried out in the form of aerobics with dance elements or using a platform with steps.

It is necessary to alternate strength and aerobic exercise.It is necessary to work both the arm and back muscles.To lose weight we pay special attention to the abdomen, hips and buttocks.

Home workouts for girls to lose weight:

• We alternate strength and aerobic exercise during a weight loss workout;
• One day was dedicated solely to strength training and the other solely to aerobic training.

Strength training to lose weight involvesuse of sports equipment during trainingin the form of dumbbells, fitball or bodybar.Aerobics is associated with dance movements, running and cycling.

From the previous chapter, several exercises were obtained to lose weight in the buttocks and thighs;We will train the stomach and sides a little later.right hereLet's move on to the arms and back.

Usually, men and women who have problems with excess weight also suffer from a concomitant disease - osteochondrosis.Therefore, training to lose weight at home must include exercises for the back.These include:

• rifles.From the “lying down” position, bend your knees and bring your hands together.Raise your head to your knees.We rolled sideways and back and forth.
• "Snake".Lying face down, stretch your legs and arms forward, trying to lift your body off the ground as much as possible.

For hands you can suggest:

• Push-ups.Push-ups can be forward or backward.In the second option, we sit with our backs to a support, which can be a stepped platform, a trellis or a normal chair.Supporting ourselves on our hands, we raise and lower our body, while our legs are bent.
• Flexion - extension, lifting of arms..We take dumbbells in our hands and begin to bend and straighten our arms in different directions and angles.This will work your biceps and triceps.Also with dumbbells we raise and lower our arms to the sides, forward and backward, upwards (the exercise can be performed both sitting and standing).

A set of exercises for men.

Men can also find many interesting and effective exercises for both losing weight and gaining muscle mass.All home exercises presented above for women are also suitable for men.OnlyIt will be more effective to perform them with weights in the form of dumbbells or heavy dumbbells..

A good help for men's training is the presence of a Swedish wall with parallel bars and rings.With the help of this equipment you can exercise all muscle groups of the arms, which is so important for men.

Home training - a set of exercises for men:

• Squats and lunges with weights;
• Abs;
• Lizards;
• Parallel bars training;
• Swing your legs;
• Swing your arms with weights;
• Leg raises hanging from a horizontal bar or lying down

Training for women after childbirth.

After childbirth, a woman pays special attention to her physical shape.The abdominal muscles require special attention.

Training for women after childbirth: fitness exercises at home:

• Twisting.From the “lying on your back” position, bend your knees and lift your upper body.You can add opposite knee raises to work your obliques.
• Leg raises.The starting position is the same.Raise and lower your legs straight.At the same time, you can slightly raise your pelvis;This will further strengthen your lower abs.
• Plank.An essential exercise for all the muscles in the body.They work arms, legs, back, abs.Both straight and side planks are effective.For the plank, we lean on the palms of our hands and our toes, raising the entire body in a straight line.When performing a side plank, we try not to lower our hips to the ground.

Exercises to lose weight on the stomach and sides at home - video

There are many exercise videos that you can do at home.They can be both general sports and those aimed atexercise individual muscle groups.

As a general rule, the most problematic areas for both men and women are the abdomen, sides and buttocks.For this reason, there is a wide variety of exercise videos to lose weight in the abdomen and sides at home.

Benefits of video trainingalso in the fact that the spirit of “collectivism” is felt.It's as if you were not at home, but in a sports club.The presence of TV companions stimulates you to complete all tasks and training becomes more effective.The rhythmic music that accompanies the video also encourages you to do exercises to lose weight.