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Exercise at home: exercise to lose weight fast

effective exercise to lose weight all over the body

Exercises at home to lose weight fast, if done regularly, will help you get a slim and beautiful figure.

Training Planning

The choice of exercises to lose weight fast at home should be done taking into account individual characteristics (weight, gender, age, localization of body fat, the presence of chronic diseases). Exercising for people over the age of 50 will be very different from training for those in their early 40s.

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

  • there should be no long breaks between exercises;
  • while working, need to move slowly, smoothly, without stopping;
  • it is important to observe the correct technique for each exercise;
  • heating is required before the main complex;
  • should not be done during severe pain or fatigue.

How often do you need to exercise to lose weight fast

To lose weight and gain weight quickly in good condition, you should exercise 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. If you reduce the number of sessions, this will not give the desired effect. Increase will put pressure on the body.

The optimal training time is 45-60 minutes, while the work rate should be increased gradually. People who have not done physical activity for a long time should start with a workout that lasts 10-15 minutes, then add 5-10 minutes with each subsequent exercise.

Heating

Warming up is an important level, it should be given 5-7 minutes. Warm-up exercises reduce the risk of possible injury, better warm up from the upper body and settle with the lower.

For arms and shoulders

In a standing position, feet at shoulder level, you should place your hands on the shoulders and begin to make a forward motion, then backwards 5-7 times.

The arms should be brought closer to the chest, so that they are parallel to the floor. Turn to the right, while extending your arms to the sides. Immediately return to the starting position and repeat the movement to the left.

For the back

To warm the buttocks, turning right and left will help, legs and pelvis cannot move. 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 forward and backward. You do not have to bend over too much.

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

For feet

When stretching your legs, make sure you pay attention to your feet. Stockings should be placed on the floor surface and rotated to the left, then to the right side 10-12 times. After that, you have to stand on your toes and fall on your feet, but the heels should not touch the floor. Such up and down movements must be done 20-25 times.

A set of exercises to lose weight fast at home

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

For ass

There are many useful exercises to strengthen your glute, most of which work on your back muscles 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 for as long as possible (45-60 seconds).
  2. The following exercises will help train the muscles of the back, thighs and calves: the legs are spread shoulder-width apart until the socks are visible to the side. With the palms at the hips, begin to lower slowly until your hips are parallel to the floor. In this position, lift the heel and lower it down. You need to do 10-12 repetitions in 2-3 sets.
  3. Other exercises that have a good effect: squatting, palms in front of the feet, we start to raise the hips alternately, directing the back upwards. You do not need to straighten your legs completely, but you should feel tense in the gluteus and back of the thighs. Each approach should consist of 10-15 times, 2-3 repetitions.
  4. Other exercises are done as follows: feet shoulder-width apart, place your hands on your hips and do a small squat, then stand and stretch the left leg forward, and then point diagonally. The legs must be rotated to the side. Arms bent at elbows: take left left, and right forward. Hold for 1-2 seconds and return to starting position, repeating all the same for the right leg. Do this exercise 10-12 times for each side in 2 sets.
  5. The knee shaft will tighten the muscles in your glute, legs, and abdomen. The feet should be placed shoulder-width apart, the palms should be joined at the back of the head. We squatted, after which we stood up, raised our right knee upwards and directed the left elbow toward it. Then we return to the original position, repeating for the other side. You need to do 10-12 repetitions in 2 sets.
  6. "Rocket": feet shoulder-width apart, squatting away, with hands outstretched back. Then you need to get up and take your right foot backwards, tilting your body forward until it is parallel to the floor. Hands outstretched in front of you. Hold this position for 1-2 seconds, then return to starting position. On each side, you need to do 10-12 repetitions in 2-3 sets.

Squats

Any set of exercises should include squats. They strengthen the back, legs, back. Squat technique: buttocks should be pulled back, hips parallel to the floor surface. Legs shoulder-width apart, toes slightly rotated to the side. Your weight should be on the heel so that you can easily lift your socks off the floor. The hands are on the back of the head, the ribs are raised, and the shoulders are directed backwards and slightly down.

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

Jump

Bend down to jump. From this position, you should try to jump to maximum height, and then return to the starting position. Running 20-25 times.

Jumping has many types, the most effective being Burpee training. During its implementation, fat burning begins, several muscle groups functioning simultaneously. You can continue its implementation in 1-2 weeks after the start of training.

To do this, you need to take a standing position, feet shoulder-width apart, then bend slightly at the knees, and place their palms on the floor. With a jump, they change the position of the body to a lying position, then you need to do push-ups, after which again with the help of jumps, you need to be in a sitting position. The last stage - jump up, raise your hands straight. Exercise for 45-60 seconds. Rest between sets is not more than 1 minute. Only 4-5 approaches.

Scissors

This exercise is done by anchoring 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 wide as possible to the side. Repeat 10-15 times in 2-4 repetitions.

At your feet

Doing fitness at home must include foot pressure. Exercise options for treating leg muscles:

  1. Knees, arms straight in front of you. In this position, we sit on our backs, slightly tilting the body for balance. Run 20-25 times for each side.
  2. Lungs can tighten your thighs, calves and glute. You need to stand up straight, take care of the lower limbs, then take a big step forward with the left leg and bend the knee at right angles. Return to the original position after 1 second. Do 20-25 times in 2 sets.
  3. Lift: in a standing position, leaning on the back of the chair, lift the left leg to the first side, then your right. From the same position, alternate your legs. We change positions: we kneel, place the elbows on the floor, and again pull the legs back, while they should be straight. We returned to the starting position and again repeated the first type of elevator. For each type of load, you need to do 15-20 repetitions for each leg.
  4. Bend: performed from a standing position with feet apart shoulder-width apart. Lean back, straight back. The body should be parallel to the floor, the legs should be slightly bent at the knees. We straighten and repeat the movement. You need to do 10-12 repetitions in 3-4 sets.

Half line

Half loops are a squat variation. To do this, you need to place your feet slightly wider than your shoulders, your toes should be rotated to the side as much as possible. We did a slow, shallow squat, trying to straighten the back. It is necessary to remain in this position for as long as possible, and then slowly return to the first position. Do this 10-15 times in 2 sets. This type of exercise will strengthen the muscles of the legs, back and buttocks.

Swing your legs

You need to lie on your right side, bend your right leg, and start doing the lifting motion with the left side. The amplitude of the swing 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.

Stomach

  1. Strengthens the abdominal muscles corset: lying on the back, palms under the head, legs straightened. Pull the knees towards the chest, tear the upper body from the floor surface and bring it towards the feet. After that we return to the cartilage position. You need to do 2 sets of 20-25 repetitions.
  2. Oblique press muscles can be pumped this way: lying on your back, slightly bent at the knees, your hands located along the body. The body needs to be lifted slightly so that the shoulder blades come off the floor, and reach with the left hand to the left heel. Then return to starting position. Repeat the same movement to the right. For each side, do 5-10 times.
  3. The classic board will strengthen your stomach and back. Leaning on the hands and toes, you need to stand on the floor. The back and legs should merge into one line. They are in this position for 30-60 seconds. To do the side boards, you need to stand side by side with emphasis on the elbows bent, and raise the other hand upwards. Then the body is lifted, tightening the press and lateral muscles as much as possible. Hold this position for 30-60 seconds as well.
  4. To remove the stomach at home, you can use the "Fold" exercise. From a cartilage position, you need to connect the upper body with your feet. Do this so you can touch your feet with your fingers. Lower to the starting position and bounce back, trying to connect the lower and upper body. We do it at a fast pace. Do it 5-10 times in 2 sets.

Oblique deficiency

Performed from a supine position with knees bent. The hand is 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.

Cool

Any exercise, even a short workout, should end with a stretching exercise. To finish it, you need to sit on the floor, trying to stretch your legs as wide as possible. Then, with the whole body, bend forward, right, left. It should bring the body as close as possible to the floor and legs straightened. Then lie on the floor and do a cross movement, where the legs and arms are directed in opposite directions.

Daily Diet & Weight Loss

Exercise will help you correct your figure quickly only if you have proper nutrition. Fatty, spicy, salty foods should be excluded from the diet. Cereals, herbs, cottage cheese, boiled eggs are useful. It is important to include fresh vegetables and fruits in your daily diet.