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Homemade workouts: exercises for fast weight loss

effective exercises for whole body weight loss

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

Training planning

The selection of fast weight loss exercises at home should be approached taking into account individual characteristics (body weight, gender, age, localization of body fat, presence of chronic diseases). The exercise of people over the age of 50 is very different from the exercise of those in their early 40s.

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

  • There should be no long breaks between workouts;
  • movements should be performed gently, smoothly, without stopping during work;
  • it is important to observe the correct technique of each exercise;
  • warm-up is required before the main complex;
  • should not be used during illness or severe tiredness.

How often to exercise 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 mode is due to the fact that the body experiences a strong load during training, it takes time to recover. Reducing the number of sessions will not achieve the desired effect. Growth is stress for the body.

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

Warming up

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

For arms and shoulders

In a standing position, legs at shoulder height, place your hands on your shoulders and begin to rotate forward and then backward 5-7 times.

The arms should be brought closer to the chest, keeping them parallel to the floor. He turns right as he spreads his arms to the side. Immediately return to starting position and repeat the movement on the left.

In the back

Turning right and left helps keep your back warm, keeping your legs and pelvis still. You must make 15 to 20 turns in each direction. You can then go to the slopes. They should be shallow and slowly, with 10-15 repetitions on the right and left. You can tilt back and forth. You don't have to bend too much.

Make 10 rotations in both directions. Circular pelvic movements benefit both the core muscles and the lower extremities.

For feet

Be careful when stretching your legs. The socks should be placed on the floor surface and twisted left and then 10 to 12 times to the right. You should then stop on your toes and descend to your feet, but keep your heels off the floor. Such a resilient up and down movement must be performed 20-25 times.

A set of exercises for fast weight loss at home

Exercises should be done regularly, only then will you see results.

For the buttocks

There are a number of helpful exercises to strengthen your buttocks, many of which are exercising your back or leg muscles at the same time.

  1. You can start with a simple load: place your legs at shoulder width, bend your knee joints at a 90 ° angle, and stay in this position for as long as possible (45-60 seconds).
  2. The following exercise will help you train your buttocks, thighs and calf muscles: the legs are spread across the shoulder width so the socks face sideways. The palm on your hips begins to lower slowly so that your hips are parallel to the floor. In this position, raise your heel and lower it. You must perform 10-12 repetitions in 2-3 sets.
  3. Another exercise that has a good effect is to squat, palm in front of your legs, starting to take turns lifting your hips, pointing your buttocks upwards. You don’t have to straighten your legs completely, but you do feel tension in your buttocks and back of your thighs. Each approach should consist of 10-15 times, 2-3 repetitions.
  4. Another exercise is done as follows: with your legs shoulder-width apart, place your hands on your hips, and do a little squat, then stand up and stretch your left leg forward, then guide diagonally. The foot should be turned to the side. The arms are bent at the elbows: left backwards, right forward. Hold for 1-2 seconds and return to starting position, repeat the same for the right foot. Perform this exercise 10-12 times on each side in 2 sets.
  5. The knee shaft tenses the muscles of the buttocks, legs and abdominal muscles. The legs should be placed shoulder-width apart, the palms together at the back of the head. We perform a squat, after which we stand up, lift the right knee and direct it towards the left elbow. Then return to the original position, repeat on the other side. You must perform 10-12 reps in 2 sets.
  6. "Rocket": Legs are shoulder-width apart, squatting deeply while stretching their arms back. You will then need to get up and take back your right leg, tilting your body forward to be parallel to the floor. They lend a hand in front of you. Hold this position for 1-2 seconds, then return to the starting position. On each side, 10-12 repetitions should be performed in 2-3 series.

Squats

Any series of exercises should include squats. They strengthen the back, legs, buttocks. Squat technique: the buttocks should be retracted, the hips parallel to the floor surface. The legs are shoulder-width apart, the toes turn slightly to the side. You need to wear your weight on the heels so you can easily lift your socks off the floor. The hands are at the back of the head, the ribs are raised and the shoulders are directed backwards and slightly downwards.

It is important that the back is straight without being curved at the bottom of the back. Tighten your abdominal muscles. Squat in 2-3 sets, each of which should include 20-30 reps.

Go

Squat down 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 Burpee practice. During exercise, fat burning begins, with several muscle groups working simultaneously. You can resume implementation 1-2 weeks after starting the training.

You should be in a standing position to perform, with your feet shoulder-width apart, then bent slightly to your knees and resting your palms on the floor. A jump is used to change the position of the body to a supine position, and then a supine position must be performed, after which it must be in a sitting position by means of a jump. The last stage - jump up, raising straight arms. Exercise for 45-60 seconds. Rest between sets for up to 1 minute. Only 4-5 approaches.

Scissors

Do this exercise with your back to the floor. The legs should be aligned, the palms should be placed along the hips. The legs are then crossed and the sides are immediately spread as wide as possible. Repeat 10-15 times with 2-4 repetitions.

On the foot

Home fitness should also include stress on the legs. Exercise options for leg muscles training:

  1. Kneel, your arms right in front of you. In this position, we sit on the buttocks while tilting the body slightly for balance. Run 20-25 times on each side.
  2. The lungs can strain the thighs, calves and buttocks. You should stand up straight, holding your lower limbs together, then take a big step forward with your left foot and bend your knees at right angles. Return to the original position after 1 second. Perform 20-25 times in 2 sets.
  3. Lifting: Lean on the back of a chair in a standing position, first lift the left side and then the right. Take your legs back alternately from the same position. We change position: we kneel, support our elbows on the floor, and take our feet back again while they need to be straight. We return to the starting position and repeat the first type of elevators again. For each load type, 15-20 repetitions should be performed for each leg.
  4. Bends: performed from a standing position, legs shoulder-width apart. Sit down, keep your back straight. The body should be parallel to the floor, the legs should be slightly bent at the knees. We straighten and repeat the movements. You must perform 10-12 repetitions in 3-4 sets.

Halfline

Half loop is a variation of squatting. To do this, you need to make your legs slightly wider than your shoulders, with your toes turned to the side as much as possible. We do a slow, shallow squat, trying to keep our backs straight. Stay in this position for as long as possible and then slowly return to the first position. Performed 10-15 times in 2 series. This type of load strengthens the muscles of the legs, buttocks and back.

Foot Swing

You need to lie on your right side, bend your right leg, and start lifting on the left. The oscillation amplitude should be as large as possible. It is necessary to maintain balance, not to lean forward or backward. Repeat 15-25 oscillations on each side.

Has

  1. Strengthen the abdominal corset: lie on your back, palms under your head, legs straight out. Pull your knees towards your chest, tear your upper body off the floor surface, and guide it toward your legs. We then return to the predisposed situation. You need to do 2 20-25 reps.
  2. The oblique muscles of the press can be pumped: lie on your back, bend your knees slightly, and your hands lie along your body. The body should be raised slightly so that the shoulder blades reach the floor and reach the left corner with your left hand. Then return to the starting position. Repeat the same movement on the right. Perform 5-10 times on both sides.
  3. The classic plank strengthens your abdomen and back. You need to stand on the floor, leaning on your hands and toes. The back and legs should merge in a line. They are in this position for 30-60 seconds. To make a side plank, you must stand sideways, especially with a bent elbow, and raise your other hand. Then the body rises, straining the press and side muscles as much as possible. Hold this position for 30-60 seconds.
  4. You can use the "Fold" exercise to remove the abdomen at home. From a predisposed position, the upper body should be connected to the legs. Do this so that you can touch your feet with your fingers. Lower to the starting position and rise again and try to connect the lower and upper body. We do it at a fast pace. Perform 5-10 times in 2 sets.

Oblique crunches

With knees propelled from a supine position. The hands are under the head. Extend to the left knee with the elbow of the right hand. Then with his left elbow - to the right. You need to make 20-25 moves on each side. Exercise strengthens your abdominal and back muscles.

Cool

Every workout, even a short workout, should end with stretching exercises. To accomplish, you need to sit down on the floor, trying to spread your legs as wide as possible. Then lean your whole body forward, right, left. The body should be brought as close to the floor and straightened legs as possible. Then lie on the ground and make cross movements in which the legs and arms are directed in opposite directions.

Daily diet and weight loss supplements

Exercise will only help if you correct your shape quickly if you have the right 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.