Exercises at home: exercises for rapid weight loss

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

Training Planning

The selection of exercises for rapid weight loss at home should be treated taking into account individual characteristics (body weight, gender, age, localization of body fat, the presence of chronic diseases). Exercises for people over 50 will be very different from exercises for people in their early 40s.

Experts have developed a number of recommendations that people should adhere to during their exercises:

• there should be no long breaks between workouts;
• when working, it is necessary to perform gentle movements, smoothly, without stopping;
• it is important to observe the correct technique for each exercise;
• heating is required in front of the main complex;
• should not be exercised during a period of illness or severe fatigue.

How often should you exercise for rapid weight loss

To lose weight and get your body in good shape, you need to do systematic exercises, 3-4 times a week. This way 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, this will not give the desired effect. Growth will be stressful 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 workouts that last 10-15 minutes, then add 5-10 minutes with each subsequent workout.

Heating

Heating is an important step, it should be given 5-7 minutes. Warm-up exercises reduce the risk of possible injury, it is better to warm up from the upper part of the torso and finish with the lower one.

For arms and shoulders

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

The arms should be brought closer to the chest, keeping them parallel to the floor. Turn to the right as you extend your arms to the sides. Return immediately to the starting position and repeat the movement to the left.

For the back

To warm your back, turning right and left will help, your legs and pelvis should stay still. In each direction, you need to make 15-20 turns. After that, you can go to the slopes. They should be shallow and should be done slowly, 10-15 repetitions for the right and left sides. You can tilt back and forth. You do not need to bend too much.

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

For the feet

When stretching your legs, make sure you pay attention to your legs. The sock should be placed on the floor surface and twisted to the left, then to the right 10-12 times. After that, you should stand on your toes and fall on your feet, but the heel should not touch the floor. Such an elastic 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 then they will give visible results.

For the buttocks

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

1. You can start with a simple type of load: the legs are placed shoulder-width apart, the knee joints are bent at a 90 ° angle and stay in this position for as long as possible (45-60 seconds).
2. The following exercise will help train the muscles of the buttocks, thighs and calves: the legs are spread apart shoulder-width apart so that the socks look sideways. With your palms on your hips, start to slowly lower yourself so that your hips are parallel to the floor. In this position, raise the heels and lower them down. You should perform 10-12 repetitions in 2-3 sets.
3. Another exercise that gives a good effect: squats, palms in front of the legs, we start to raise the hips alternately, pointing the buttocks up. You do not need to fully straighten your leg, but you should feel tension in the gluteal muscles and the 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 do a small squat, then stand up and stretch your left leg forward, then straighten it diagonally. The foot should be turned sideways. The arms are bent at the elbows: take the left side and the right side forward. Hold for 1-2 seconds and return to the starting position, repeat the same for the right leg. Perform this exercise 10-12 times on each side in 2 sets.
5. The knee axis will tighten the muscles in the glute, legs and abs. The legs should be placed shoulder-width apart, the palms should be joined at the back of the head. We perform a squat, after which we stand up, lift the right knee up and point the left elbow towards it. Then we return to the original position, repeat for the other side. You should perform 10-12 repetitions in 2 sets.
6. "Rocket": feet shoulder-width apart, gather deeply as you extend your arms back. Then you should stand up and get your right leg back, tilt your body forward so that it is parallel to the floor. The hands are outstretched in front of you. Stay in this position for 1-2 seconds, then return to the 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. Collection technique: the buttocks should be pulled back, the hips are parallel to the floor surface. The feet are shoulder-width apart, the toes slightly turned to the side. Body weight should be held on the heel so that you can lift the socks off the floor easily. The hands are on the back of the head, the chest is raised and the shoulders are directed backwards and slightly downwards.

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

Jump

Sit 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.

Jumping has many types, the most effective being the Burpee exercise. During its execution, fat burning begins, several muscle groups work at the same time. You can continue with its implementation in 1-2 weeks after the start of training.

To perform, you need to take a standing position, feet shoulder-width apart, then bend them slightly at the knees and rest your palms on the floor. With a jump, they change the position of the body to a supine position, then you have to perform a push, after which, with the help of a jump, you have to be in a sitting position. The final stage - jump, raising the 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 to the floor. The legs should be straight, the palms should be placed along the hips. The legs are then crossed and immediately spread as wide as the sides. Repeat 10-15 times in 2-4 repetitions.

At your feet

Doing fitness at home should involve the stress of walking. Exercise options to work the leg muscles:

1. Kneel, arms straight in front of you. In this position, we sit on the buttocks while slightly tilting the body for balance. Run 20-25 times for each side.
2. Lunges can tighten your 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 the knee at a right angle. Return to the original position after 1 second. Do 20-25 times in 2 sets.
3. Lift: in a standing position, lean on the back of a chair, first lift your left leg sideways, then your right. From the same position, take the legs back alternately. We change position: kneel, rest our elbows on the floor and again get the legs back while they should be straight. We return to the starting position and again repeat the first type of elevators. For each type of load, you should perform 15-20 repetitions for each leg.
4. Bends: performed from a standing position with the legs apart shoulder width apart. I bend over, keeping my back straight. The body should be parallel to the floor, the legs should be slightly bent at the knees. We direct and repeat the movements. You should perform 10-12 repetitions in 3-4 sets.

Half lines

Half-loop is a change of snowball. To perform it, you need to place your feet slightly wider than your shoulders, your toes should be turned to the sides as much as possible. We perform a slow, shallow squat, trying to keep our backs straight. It is necessary to stay 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 will strengthen the muscles of the legs, buttocks and back.

Shake your leg

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

Barku

1. Strengthen the abdominal muscle corset: lie on your back, palms under your head, legs extended straight. Pull the knees towards the chest, cut the upper body off the floor surface and point towards the legs. After that we return to the prone position. You need to do 2 sets of 20-25 repetitions.
2. The oblique press muscles can be pumped this way: lie on your back, bend your knees slightly, arms stretched along your body. The body should be slightly raised so that the shoulders protrude from the floor and reach with your left hand to the left heel. Then return to the starting position. Repeat the same movement for the right side. Perform 5-10 times on each side.
3. Classic planks will strengthen the abdomen and back. Leaning on your hands and fingers, you should stay on the floor. The back and legs should join in a line. They are in this position for 30-60 seconds. To perform a sideboard, you should stand sideways with emphasis on one bent elbow and raise your other hand up. Then the body rises, stretching the pressure and lateral 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. From a prone position, you should connect your upper body with your legs. Do this in order to touch the toes. Sit in the starting position and stand up again, trying to connect the lower and upper body. We do it at a fast pace. Perform 5-10 times in 2 sets.

Oblique Crunches

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

Ftohu

Every workout, even a short one, 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 straight legs. Then lie on the floor and perform cross-movements, in which the legs and arms point in opposite directions.

Daily diet and weight loss supplements

Exercise will help you quickly correct your figure only 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.