Workouts at home: exercises to lose weight quickly

Home exercises to lose weight quickly, if done regularly, will help you gain a slim and beautiful figure.

Training planning

The selection of exercises to lose weight quickly at home should be approached taking into account individual characteristics (body weight, sex, age, location of body fat, presence of chronic diseases). Exercise for people over the age of 50 will be very different from exercise for people in their early 40s.

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

• there should be no long breaks 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;
• warming is required before the main complex;
• should not be exercised during periods of severe illness or fatigue.

How often do you need to exercise to lose weight fast?

In order to lose weight and quickly get your body in good condition, you must exercise systematically, 3-4 times a week. This mode 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. The increase will be stressful on the body.

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

Heating

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

For arms and shoulders

In a standing position, with your feet at shoulder height, you should place your hands on your shoulders and begin rotating forward and then backward 5-7 times.

The arms should be brought closer to the chest, keeping them parallel to the floor. Turn to the right, while extending your arms to the sides. Return immediately to the starting position and repeat the movement for the left side.

For the back

To warm up the back, turn to the right and left, the legs and pelvis must remain immobile. You need to do 15 to 20 turns in each direction. After that, you can go to the slopes. They should be shallow, they should be done slowly, 10-15 reps for the left and right sides. You can lean back and forth. You don't need to lean back too far.

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

For legs

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

A set of exercises to lose weight quickly 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 the glutes, many of which work the muscles of the back or legs 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 exercise will help to train the muscles of the buttocks, thighs and calves: the feet are shoulder-width apart so that the socks face sideways. With your palms on your hips, begin to lower yourself slowly so that your hips are parallel to the ground. In this position, raise your heels and lower them. You need to perform 10-12 reps in 2-3 sets.
3. Another exercise that has a good effect: squats, palms in front of the feet, we begin to alternately raise the hips, directing the glutes up. You don't need to fully stretch your leg, but you should feel tension in your buttocks and back of your thigh. Each approach should consist of 10-15 times, 2-3 repetitions.
4. Another exercise is performed as follows: spread your 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 lead it diagonally. The foot should 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 anyway for the right leg. Perform this exercise 10 to 12 times for each side in 2 sets.
5. The knee axis will tighten the gluteal, leg and abdominal muscles. Legs should be shoulder-width apart, palms should be together at the back of the head. We perform a squat, after which we stand up, raise the right knee and direct the left elbow towards it. Then we return to the original position, we repeat for the other side. You need to perform 10 to 12 repetitions in 2 sets.
6. "Rocket": feet shoulder-width apart, squat deeply as you stretch your arms back. Then 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 spread out in front of you. Stay in this position for 1-2 seconds, then return to the starting position. On each side, you need to do 10-12 reps in 2-3 sets.

Squats

Any set of exercises must include squats. They strengthen the back, legs, buttocks. Squat technique: the buttocks should be withdrawn, 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 carried over your heels so that you can easily lift your socks off the floor. The hands are at the back of the head, the rib cage is raised, and the shoulders are directed back and slightly down.

It is important that the back is straight without arching in the lower back. Tighten your abdominal muscles. Squats are performed in 2-3 approaches, each of which should include 20-30 reps.

Jump

Crouch 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.

The jump has many varieties, the most effective is the Burpee exercise. During your performance, fat burning begins, several muscle groups work at the same time. You can proceed to its implementation in 1 or 2 weeks after the start of the training.

To act, you must stand up with your feet shoulder-width apart, then slightly bend them at the knees and place the palms of your hands on the ground. With a jump, they change the position of the body to a lying position, then you need to do a push-up, after which, with the help of a jump, you need to be in a sitting position. The last stage: jump, raising outstretched arms. Do the exercise for 45 to 60 seconds. Rest between sets for no more than 1 minute. Only 4-5 approaches.

Scissors

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

Standing

Exercising at home should include tension in the legs. Exercise options to exercise leg muscles:

1. Kneel down, arms stretched out in front of you. In this position, we sit on the gluteus, while slightly bending the body to maintain balance. Run 20-25 times on each side.
2. Lunges can tighten thighs, calves, and glutes. You should stand straight, keeping your lower extremities 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. Raises: in a standing position, recline on the back of a chair, first lift the left leg to the side and then the right. From the same position, alternately bring your legs back. We change position: we kneel, rest our elbows on the ground and bring our legs back again, while they should be straight. We return to the starting position and repeat the first type of lifts again. For each type of load, you should perform 15 to 20 repetitions for each leg.
4. Push-ups: performed from a standing position with the legs shoulder-width apart. Bend over, keeping 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 need to perform 10-12 reps in 3-4 sets.

Half line

Half-loop is a variation of the squat. To do it, you should put your legs a little wider than your shoulders, your toes should be turned as far to the sides as possible. We perform a slow, shallow squat, trying to keep our back straight. It is necessary to stay in this position 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 in your legs, glutes, and back.

Swing leg

You should lie on your right side, bend your right leg, and begin gentle lifts with your left. The amplitude of oscillation should be as large as possible. You need to keep your balance, not lean forward or backward. For each side, repeat 15-25 swings.

Belly

1. Strengthen the abdominal muscle corset: lie on your back, with the palms of your hands under your head and your legs straight. Pull your knees toward your chest, rip your upper body off the surface of the floor, and drive it toward 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 and hands along the body. The body should be slightly elevated so that the shoulder blades lift off 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 to 10 times for each side.
3. The classic plank will strengthen your abs and back. Leaning on your hands and toes, you need to stand on the ground. The back and legs should merge into a single line. They are in this position for 30 to 60 seconds. To perform a side plank, you must stand on your side with emphasis on one bent elbow and raise your other hand. Then the body is raised, forcing the press and the lateral muscles as much as possible. Hold this position also for 30 to 60 seconds.
4. To remove the tummy at home, you can use the exercise "Bend". From a prone position, you need to connect your upper body with your legs. Do this so you can touch your feet with your fingers. Lower yourself to the starting position and get up again, trying to connect your lower and upper body. We do it at a rapid pace. Perform 5 to 10 times in 2 sets.

Oblique abs

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

Cooldown

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 far as possible. Then, with your whole body, lean forward, right, left. It is necessary to bring the body as close as possible to the ground and the legs stretched out. Next, lie down on the floor and perform cross movements, in which your legs and arms are directed in opposite directions.

Daily Weight Loss and Diet Supplements

Exercise will help you quickly correct your figure only if you have adequate nutrition. Fatty, spicy and 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.