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Exercises at home: Exercises for rapid weight loss

effective exercises for weight loss of the whole body

Exercises at home for rapid weight loss, if done regularly, will help you gain a slim and beautiful figure.

Training Planning

Exercises for rapid weight loss at home should be approached taking into account individual characteristics (body weight, sex, age, localization of body fat, the presence of chronic diseases). For people over the age of 50, sports will be very different from those over the age of 40.

Experts have developed a number of tips that people should follow when exercising alone: ​​

  • there should be no long breaks between exercises;
  • When working, the movement should be gentle, smooth, non-stop;
  • It is important to follow the correct technique for each exercise;
  • warming is required before the main complex;
  • should not be performed during periods of illness or extreme fatigue.

How much training do you need to lose weight fast

You need to exercise regularly 3-4 times a week to lose weight and get your body in good shape quickly. This mode is associated with a strong load on the body during exercise, it takes time to recover. If you reduce the number of sessions, it will not have the desired effect. Growth will be stressful for the body.

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

Warming

Warming up 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 body and finish with the lower body.

For arms and shoulders

In a standing position, feet at shoulder level, put your hands on your shoulders and start to move forward 5-7 times, then back.

Hands should be parallel to the floor, close to the chest. Turns to the right as you spread your arms to the sides. Immediately return to starting position and repeat the movement for the left side.

for the back

Turning left and right to help warm your back will help keep your legs and pelvis still. You need to make 15-20 turns in each direction. After that you can go to the slopes. They should be shallow, slowly, 10-15 repetitions for the right and left sides. You can lean forward and backward. You do not need to lean back too much.

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

For the feet

Be sure to pay attention to your feet when stretching your legs. The sock should be placed on the floor surface and folded to the left, then to the right 10-12 times. After that, you should stand on your feet and fall on your feet, but the heel should not touch the ground. Such a spring should be moved up and down 20-25 times.

A series of exercises for rapid weight loss at home

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

For the hip

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 type of load: 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 exercises will help to train the thigh, thigh and calf muscles: the legs are shoulder-width apart so that the socks look to the sides. The palms of the hips begin to descend slowly, so that the hips are parallel to the floor. In this position, raise and lower your heels. You need to repeat 10-12 in 2-3 sets.
  3. Another exercise that gives a good effect: squatting, palms in front of the feet, we begin to lift the hips, taking turns to raise the hips. You do not need to completely straighten your legs, but you should feel tension in the gluteus and behind the thighs. Each approach should consist of 10-15 repetitions, 2-3 repetitions.
  4. Another exercise is performed as follows: feet shoulder-width apart, put your hands on your hips and perform a small squat, then stand up and extend your left leg forward, and then crosswise. The foot should turn to the side. The arms are bent at the elbows: move the left to the back and the right to the front. Hold for 1-2 seconds and return to starting position, repeat the same for the right foot. Do this 10-12 times for each party in 2 sets.
  5. The knee shaft will tighten your abdominal, leg and abdominal muscles. The legs should be placed shoulder-width apart and the palms should be joined at the back of the head. We squat, then stand up, raise the right knee and point the left elbow towards it. Then return to the original position, repeat the other side. You need to repeat 10-12 in 2 sets.
  6. "Rocket": spread your legs shoulder-width apart, sink to your skin, pull your arms back. Then you should get up and take your right foot back, bend your body forward so that it is parallel to the floor. Hands stretch out in front of you. Stay in this position for 1-2 seconds, then return to the starting position. You need to repeat 10-12 in 2-3 sets on each side.

squat

Any training set should consist of squats. They strengthen the back, legs and hips. Squatting technique: the backs should be pulled back, the thighs parallel to the floor surface. The feet are shoulder-width apart and 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 hands are behind the head, the chest is raised, and the shoulders are directed back and slightly down.

It is important that the lower back is straight without arches. Tighten the abdominal muscles. Try to squat in 2-3 sets, each of which should be 20-30 repetitions.

Jump

Squat to jump. You should try to jump from this position to the maximum height and then return to the starting position. Avoid 20-25 times.

There are many types of jumping, the most effective is Burpee training. During exercise, fat begins to burn, several muscle groups work at the same time. You can continue to exercise 1-2 weeks after the start of the training.

To perform, you should stand with your feet shoulder-width apart, then bend your knees slightly and place your palms on the floor. With a jump, they change the position of the body to a lying position, then you have to make a push, then you have to be in a sitting position with the help of a jump. The last step - jump with straight arms. Do the exercise for 45-60 seconds. Rest for no more than 1 minute between sets. Only 4-5 approaches.

Scissors

This exercise is done standing on your back. The legs should be straightened and the palms should be placed along the hips. The legs are then crossed and immediately spread to as wide a side as possible. Repeat 10-15 times in 2-4 repetitions.

On foot

Exercising at home should be stressful for the feet. Training options for using leg muscles:

  1. Get close to your knees, arms straight in front of you. In this position, we sit back, tilting the body slightly to balance. Avoid 20-25 times for each side.
  2. Lungs can squeeze your thighs, legs and abdomen. You should stand up straight with your lower legs together, then take a big step forward with your left foot and bend your knees at a right angle. Return to the original position after 1 second. Do 20-25 sets in 2 sets.
  3. Lifts: In a standing position, lean on the back of a chair, first lift your left leg to the side, then to the right. Take your feet back in turn from the same position. We change position: we kneel, put our elbows on the ground and put our feet back again if it is straight. We return to the starting position and repeat the first type of lifts. For each type of load, you need to repeat 15-20 times for each leg.
  4. Bends: performed with the legs shoulder-width apart, standing. Lean down, keeping your back straight. The body should be parallel to the floor, the legs should be slightly bent at the knees. We correct and repeat the actions. You need to repeat 10-12 in 3-4 sets.

Half line

Semi-curve squat is a variation. To do this, you should put your feet a little wider than your shoulders, your legs should be turned to the sides as much as possible. We do slow, shallow squats, trying to keep our backs straight. You need to stay in this position for as long as possible and then slowly return to the first position. Perform 10-15 sets in 2 sets. This type of exercise will strengthen the muscles of the legs, thighs and back.

Swing your foot

You should lie on your right side, bend your right leg and start lifting smoothly with your left. The swing amplitude should be as large as possible. You need to maintain balance, not lean forward or backward. Repeat 15-25 swings for each side.

Navel

  1. Strengthen the abdominal muscle corset: lie on your back, palms under your head, legs straight. Pull the knees towards the chest, pull the upper body off the floor and bring it to the legs. After that, we return to the prone position. You need to repeat 2 sets 20-25.
  2. You can hit the oblique muscles of the press in the following way: lie on your back, bend your knees slightly, your arms extend across the body. You need to lift your body slightly so that the shoulder blades come out of the ground and your left hand extends to the left ankle. Then return to the starting position. Repeat the same action for the right side. Do 5-10 times for each party.
  3. Classic wood will strengthen your abdomen and waist. You should stand on the ground, leaning on your hands and toes. The back and legs should be in line. They are in this position for 30-60 seconds. To complete the sideboard, you should stand on your side, emphasizing the bent elbow, and raise your other hand. Then the body is lifted, press and tighten the side muscles as much as possible. Hold this position for 30-60 seconds.
  4. You can use the "Folding" exercise to remove the belly at home. From an inclined position, you should connect the upper part of the body with the legs. Do this to touch your feet with your toes. Lower to the starting position and rise again, trying to connect the lower and upper part of the body. We are doing this at a fast pace. Perform 5-10 sets in 2 sets.

Crooked squeaks

The knees are bent and stretched. The hands are under the head. We stretch the left knee with the elbow of the right hand. Then with the left elbow - to the right. You need to move 20-25 for each side. Exercise strengthens the abdominal and lumbar muscles.

cool down

Any workout, even a short workout, should end with stretching exercises. To finish, you should sit on the floor and try to spread your legs as wide as possible. Then bend forward, right, left with your whole body. The body should be as close to the ground and straight legs as possible. Then lie down on the floor and do cross-legged movements with your legs and arms in opposite directions.

Daily Diet and Weight Loss Supplements

Exercise will only help you fix your figure quickly if you eat right. 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.