Simple breathing exercises for weight loss. Simple and effective exercises for weight loss at home Effective gymnastics for weight loss

Date of writing: 12.04.2022

Reading time: 23 minutes

What woman would not want to get the perfect figure without grueling workouts in the gym and strict diets? This is everyone's dream. Not everyone has the ability to limit themselves in nutrition, spend time in the gym. Postponing weight loss to the deadline, girls go to extremes: either express diets or workouts to exhaustion. True, such methods often do not bring the desired results, and if they do excess weight, will be back soon. To acquire a beautiful slender body, only a diet is not enough, so proper nutrition should be combined with gymnastic exercises.

Gymnastics for weight loss at home is a great option for those who have very little time for themselves. Thanks to an integrated approach, you can get rid of excess weight, tighten the body, and also get rid of cellulite. Simple but at the same time effective exercises during gymnastics will help burn extra calories and speed up metabolic processes in the body. Now you don't have to worry about sagging skin.

Effective gymnastics for weight loss at home will bring the desired result only if you follow some rules:

Exercises are recommended to be performed in the morning, because due to low blood sugar levels, fat deposits are broken down many times faster than in the evening.
Exercises must be performed regularly and at least 3 times a week.
Gymnastics for weight loss should not be performed on an empty stomach. 1.5-2 hours before the start of the exercise, you should eat light meals.
Exercise should be varied. Each workout should target a different muscle group.
The load increases gradually. The number of repetitions with each workout should increase.
Before each gymnastics, a warm-up is necessary.

Gymnastics for weight loss should be done every day, but if not possible, then at least 3 times a week.

Morning (until 14:00);
Evening (18:00-20:00).

For maximum results, you can exercise twice a day, which will burn about 500 extra calories per day.

Types of gymnastics for weight loss

Gymnastics for weight loss at the present stage has various types, including:

Chinese type of gymnastics;
Tibetan type of gymnastics;
Breathing type of gymnastics;
cardio gymnastics;
Weight loss according to the Vorobyov complex;
Universal type of gymnastics.

Losing weight using any method is quite effective, so you can choose the one that you like.

Chinese gymnastics for weight loss

This type is based on performing simple various exercises, which resemble the mannerisms of different animals. Such a complex belongs to the lungs. Regular exercise speeds up metabolic processes, strengthens muscles and lifts the mood. In a month, you can lose up to 3 extra pounds.

Tibetan gymnastics for weight loss

The principle is the interaction of 19 energy centers that are located in the body. During exercise, you need to control your breathing as much as possible. At first, it is not easy to perform, but the exercises are effective. Regular exercise will help you get rid of 4 kilograms per month.

cardio gymnastics

Most efficient. The basis is continuous exercise (running, jumping). High difficulty. Weight loss up to 5 kg per month.

Vorobyov complex

Exercises are performed at the workplace for 6 minutes in an hour. Minimum difficulty. Weight loss up to 2 kg per month.

Universal gymnastics

Exercise at home requires:

Comfortable sportswear and shoes (preferably a T-shirt and leggings);
rug;
Dumbbells;
good mood;
Energetic music.

A warm-up should be done at the start of every workout. In its standard form, it looks like this:

Head tilts in different directions;
Case slopes;
Raising the legs (knees) in turn;
Kneading the feet;
Mahi hands.

Now you can proceed to the main part of the complex. There are 3 levels of difficulty. The first 7 days - the first level, the next - the second, etc.

Exercises:

It is necessary to lie on your back, straighten your legs and arms. Next, you should raise your head, while looking at your toes. Repeat 15 times. (First difficulty). It is necessary to lie on your back, bend your knees, leave your feet on the floor. Next, stretch your arms over your head. In this position, you need to sit down, while straightening your legs, and reaching forward with your hands. Repeat 15-20 times. (Second difficulty). It is necessary to lie on your back, stretch your arms, leave your legs straight. Next, raise the body, while pulling the arms forward. Repeat 15-20 times. (Third difficulty.)
You need to lie on your stomach and put your palms under your ass. Next, you should raise your head, shoulders and one of the legs (alternate). Repeat 10 times. (First difficulty). The position is the same as in the first difficulty, but you need to raise 2 legs. Repeat 15-20 times. (Second difficulty). Position, as in the second difficulty. Repeat 25-30 times. (Third difficulty.)
It is necessary to lie on your side, rest your head on your hand. Next, you should raise your leg by about 50 cm and lower it. Repeat 20 times on each side. (First difficulty). Position, as in the first difficulty. Repeat 30-35 times. (Second difficulty). You just need to perform the bar in the lateral position. Repeat 10 times. (Third difficulty).
Push up from the floor with knees bent. Repeat 10 times. (First difficulty). The position is the same. Repeat 20 times. (Second difficulty). It is necessary to do push-ups with straight legs. Repeat 20 times. (Third difficulty).
You need to lie on your back, straighten your legs and arms at the seams. Next, you need to raise your legs in turn by 90˚. Repeat 20 times. (First difficulty). The position is the same. Repeat 40 times. (Second difficulty). After raising the leg, it is necessary to pull it towards you, returning it to its original position, straighten it. Repeat 30 times. (Third difficulty).
It is necessary to take dumbbells in your hands and lift from your elbows. The second exercise is to spread straight arms to the sides. The third exercise is to put your hands behind your head. (The increase in difficulty is due to the increase in repetitions, you can also increase the weight of the dumbbell).
Finishing gymnastics is recommended cardio. To do this, you can alternate running and jumping in place. Duration not less than 3 minutes. (Difficulty increases due to the increase in duration).

To increase the effect, you must also follow some recommendations in nutrition, namely:

Food is recommended in boiled, baked or steamed form;
Mandatory snacks in the form of fruits, vegetables or nuts;
Reducing the intake of carbohydrate and fatty foods. Maximizing protein intake.
Drink at least 2 liters of water without gas;
Dinner no later than 3 hours before bedtime.

Gymnastics for weight loss in the hips

Gymnastics for weight loss of the hips includes the following exercises:

We lean back against the wall, then we squat at an angle of 90˚. Without helping with your hands, you need to sit in this position for at least 2 minutes. Every 7 days it is necessary to increase the duration of this exercise by 60 seconds.
You need to stand straight with your hands on your waist. Next, you should raise your leg as high as possible (without bending) and take it to the side, then to its original position. Repeat 15 times with each leg. Difficulty is increased by increasing repetitions. The third difficulty involves moving the leg back.
We lie down on our stomach, we leave our hands on the floor. We raise the legs in turn, without bending. Repeat 10 times with each leg. Increase difficulty by 5 reps every 7 days.

Belly Slimming Exercises

Light gymnastics for weight loss of the abdomen will allow you to remove extra centimeters from the waist, as well as get a beautiful press.

Gymnastics includes the following exercises:

We lay down on our back, moving our arms to the sides, and bending our legs. We raise the ass slowly. Repeat 15 times.
Lie down on your back with your hands behind your head. We put our legs wide and bend. We tear off the shoulders to the maximum distance. Repeat 15-20 times.
Lie down on your side, straighten your legs and arms. We break away from the floor and linger for 30 seconds, we go down. Repeat the exercise three times.
We lie down, raise our legs (do not bend) at an angle of 90˚, while the neck needs to be relaxed. Repeat the exercise 15 times.

Breathing exercises

Breathing exercises are an effective method that helps to strengthen the protective functions in the body, accelerates the breakdown of body fat, speeds up metabolic processes, and minimizes hunger. The principle of breathing exercises for weight loss is the performance of special exercises that help oxygen enter the bloodstream much faster, which speeds up metabolic processes.

Breathing exercises include the following rules:

It is necessary to inhale quickly and as strongly as possible, but the stomach must be relaxed;
After inhaling, you need to hold your breath for 10 seconds, and strain your stomach;
You need to exhale slowly, and strain your stomach and buttocks.

For maximum results, gymnastics should be performed for at least 15 minutes every day.

According to the data of the All-Russian Center for the Study of Public Opinion, every third inhabitant of Russia is faced with the problem of being overweight. Consider the main reasons for the appearance of extra pounds:

overeating (consumption of more calories than their expenditure);
passive lifestyle:
immobility;
unhealthy diet;
metabolic disease;
disease of the digestive tract;
bad heredity;
various injuries.

In most cases, these are not reasons, they are excuses! Often people voice that they would like to improve their situation, but they do not have time to attend training, financial opportunities do not allow, not that health, and much more. No wonder people say: the main thing is desire!

Workout at home, is it possible?

Today, at home, you can work, get a higher education, acquire various skills, and home workouts do not surprise anyone at all and have been very popular for a long time. There are a huge number of different training programs for weight loss at home by different authors and trainers. Sports at home and various exercises for weight loss are paying more and more attention.
Women from all over the world are engaged in fitness, yoga, aerobics, stretching, dancing of different styles, strip plastics and much more, and the most affordable way is to workout for weight loss at home. However, a universal way to get rid of excess weight, which does not take much time and is suitable for absolutely everyone, is gymnastics for weight loss.

Gymnastics for weight loss, what is it?

Gymnastics for weight loss is a complex of various exercises that works out absolutely all the muscles of our body, allowing you to get rid of excess weight with their regular performance.

The main advantage of such gymnastics is the ability to modify the program depending on the physical capabilities of a person. On average, one workout burns up to 250 kcal. Which is equivalent to one meal (in the diet). Such a program includes gymnastic exercises for weight loss of the legs, exercises for weight loss of the abdomen and sides, and as you know, these are the most problematic areas for any woman.

When is the best time to do gymnastics?

Morning exercises for weight loss at home are recommended to be performed daily. If for some reason this is not possible, then at least three to four times a week.

Gymnastics for weight loss, like all other types of loads, teachers and experts in the field of physical culture are advised to do in one of two periods:

morning (until 14:00);
evening (from 18:00 to 20:00).

Ideally, it is better to try to exercise both in the morning and in the evening. This will allow you to burn up to 500 kcal per day. If it is not possible to train twice a day, then it is better to do the exercises in the morning.

Types of gymnastics for weight loss

Modern literature and various media offer several gymnastics programs for weight loss:

Chinese;
Tibetan;
respiratory;
cardio gymnastics;
Vorobyov complex;
universal.

To choose a program for yourself, you need to briefly familiarize yourself with each of them.

Chinese gymnastics for weight loss

Based on simple physical exercises that mimic the habits of various animals. Difficulty is below average. With regular exercise, metabolism accelerates, muscles become stronger, and mood rises. On average, 2-3 kilograms are spent per month.

Tibetan gymnastics

Based on the theory of the interaction of nineteen energy centers in the human body. During the lesson, the person’s breathing, the pace of execution and their correctness are completely controlled. Medium in complexity of implementation, quite effective. With regular exercises, up to four kilograms are lost.

It is based on holding the breath while performing various exercises and mastering various techniques. It consists of only three exercises: "wave", "frog" and "lotus". According to the principle, the exercises are not difficult, but due attention should be paid to the correct execution. Monthly weight loss - 2-3 kilograms.

cardio gymnastics

One of the most efficient. By its principle, it replaces the morning run. Based on continuous cardio exercises such as: running in place, jumping rope and more. The complexity of implementation is high. It has a number of contraindications for people with heart and respiratory diseases. Weight loss with regular training - 4-5 kilograms.

Vorobyov complex

An old technique for office workers, performed right at the workplace every hour for 6 minutes. The complexity of execution is low. There are no contraindications. Monthly weight loss - up to 1.5-2 kilograms.

Universal gymnastics

Universal gymnastics for weight loss at home is designed in such a way that, depending on the amount of excess weight, health status and problem areas, the types of loads, the number of repetitions and the exercise technique itself vary. During classes, calories are burned (drying of the body occurs), and the muscles of individual parts of the body are also worked out:

arms (biceps, triceps);
abdomen (oblique, upper, lower, lateral);
upper legs;
pelvis
buttocks;
thighs (outer and inner parts);
back.

For example, if your excess weight is 6 kg and the main problem area is the hips and buttocks, then all the exercises of the program are performed, but we try to double the number of repetitions of the exercise for problem areas.

Home exercise program

To complete the exercises we need:

comfortable sportswear (top or T-shirt and leggings are best to observe progress);
exercise mat or karemat;
dumbbells weighing (from 2 to 7 kg);
good mood and favorite music.

Training necessarily begins with a standard warm-up:

tilting the head forward, backward, to the right, to the left;
body tilts forward, backward, to the right, to the left;
alternately raising the knees;
ankle warm-up;
rotation and arm swing.

After that, we proceed to the main exercises. Universal gymnastics has 3 levels of load. The first week must be done according to the first level program. When you feel that you can easily perform the exercises, smoothly move to the next levels.

1. Raise the body

Level 1. Lie down on your back, arms and legs straight. Raise your head and look at your toes. We do 15 repetitions.

Level 2. Lie on your back, bend your knees, feet on the floor. We stretch straight arms behind the head. We sit down, at the same time straightening our legs and stretching our arms forward. 15 to 20 repetitions.

Level 3. Lie on your back, arms outstretched behind your head, legs straight. We raise the body from 15 to 20 times, stretching our arms forward.

2. Boat

Level 1. Lie down on your stomach, put your palms under your hips. We raise the head and shoulders, at the same time the right leg, lower, raise with the left leg. We perform 10 times.

Level 2. Raise both legs. Repetition - 15-20 times.

Level 3. Repetition - 25 - 30 times.

3. Leading the legs to the side

Level 1. Starting position, lying on your side, resting your head on your hand. Raise the leg 60 cm and return to the starting position. Do on the left and right side 20 times.

Level 2. Increase up to 30-35 times.

Level 3. We carry out the side bar. Repetitions up to 10 times.

4. Push-ups

We do push-ups in the position of the knees on the floor, the back is straight 10 times. On the second level 20 times. At the third level 20 times, but on straight legs.

5. Lying leg raises

Lie down on your back, legs straight, arms at your sides. First, raise the right leg perpendicular to the floor, then the left. First, 20 times. Then 40 each. And at the third level, first we pull the leg towards us, bending, straightening it at a right angle, again pulling it towards us and to its original position. We do 30 repetitions with each leg.

6. Exercise with dumbbells

7. Cardio part

Alternating running in place and jumping. We start with three minutes. We increase as much as possible.

When you feel that the load is already small, you can work out with weights, or even better, change the exercises and alternate them with the basic ones:

Exercises on
effective for every day.

To increase the effect and achieve the desired, it is very important to eat right. You must follow the basic rules:

try to eat boiled, baked and steamed food;
have light snacks (fruits, vegetables, nuts);
consume less carbohydrates and fats, more proteins;
drink 2-2.5 liters of water;
The last meal is 3 hours before bedtime.

How to eat right and create a menu for weight loss will help you our articles:

weight loss menu.

Nowadays, the number of people suffering from excess weight is constantly increasing. This is due to the modern lifestyle, snacking on the run, sedentary work. Everyone wants to have a healthy and beautiful body. Therefore, we have selected weight loss exercises that will help you quickly get rid of the unfortunate kilograms.

It is worth understanding that if you perform the most useful and effective exercises, but continue to eat improperly, then you may not even dream of a result. Therefore, we stop eating hamburgers and chocolates and switch to a healthy diet.

Where to start losing weight?

Having made the final decision to lose weight, many do not understand how to start.

Tips to get started:

Firstly, We switch to the right and low-calorie food.
Secondly, We decide where we will work out, in the gym or at home. Do not expect much benefit from the “rocking chair”, as people go to gym not lose fat, but gain muscle mass. If you sign up for any classes, then cross-fit or cardio training will be the best choice. At home, you can also quite lose weight, and for free.
Thirdly, you need to decide on the time of training and do it regularly. Indeed, in the absence of constancy, you can not hope for visible results.
fourth, and most importantly, understand why you are going to lose weight. Set a goal and go to it, and then unimaginable results will not keep you waiting.

How often do you need to exercise for fast weight loss?

The third paragraph of the previous section says that you need to decide on the number of workouts per week. In fact, it is enough to adhere to the rule of the golden mean.

It is not worth training too much, as a lot of strength and energy will go away, which can lead to a loss of desire to lose weight. Classes two to four times a week will be the best option.

Here is a sample workout plan for the week:

Lesson twice a week. Every time you need to give all the best for one hundred percent. The time of sports training should be about an hour and a half.
Four workouts per week. You don't always have to put in too much effort. Performing all exercises with a total time of thirty to forty-five minutes, the intensity of performance is low.
Three classes per week would be the best choice. You will need to work fairly well, but not at full capacity. Workouts should last at least an hour.

You don’t need to do more than four times, because the craving for weight loss will quickly disappear. There can also be a variety of complications with the heart and other organs of the body due to the fact that the body will be unusual to switch from an energy-saving mode to a large amount of intense exercise.

Basic diet rules for weight loss

In order for the process of losing weight to go quickly enough and not harm your health, you should adhere to these basic rules:

It is necessary to completely limit not only all possible wrong food, but also all alcohol, as it is almost the main cause of excess weight in modern society.
It is necessary to take food quite often, but in small portions. This will speed up the digestion process, and calories will go away much faster.
Drink plenty of water. It helps cleanse the body of harmful substances. In addition, due to frequent heavy drinking, appetite is significantly reduced.
Be sure to have breakfast and do not eat at least three hours before bedtime.

Basic rules for training and exercises

When performing exercises, you need to follow certain rules:

Warm up before exercise

Indeed, a set of warm-up exercises should be an integral part of training, because without warming up the muscles and joints, they can be injured.

There are two types of warm-ups: warming up and stretching the muscles. And first you need to do a warm-up. Here is a small list of warm-up exercises that you need to perform before each workout for weight loss.

Muscle warm-up exercises

These exercises are aimed at preparing the body for training:

Stretching exercises

They must be performed so as not to stretch or tear the muscles during exercise:

Exercises for weight loss of all parts of the body

After you have completed the warm-up, you can proceed to a direct workout aimed at quickly burning calories in problem areas. In the process of training, it is necessary to perform exercises for all muscle groups.

belly slimming

Side slimming

Slimming buttocks

hip slimming

Leg slimming

Hand slimming

Each of the above exercises for weight loss can be repeated several times. The main thing is that the number of approaches should be no more than three. Yoga is also great for weight loss. Many who have lost weight with the help of yoga leave only positive feedback.

Proper nutrition

Of course, training for weight loss will be a waste of time if you break the basics. proper nutrition. It is not necessary to limit yourself in food completely.

It is enough to fulfill the following requirements:

The main food should be proteins that provide energy without adding excess fat. Examples of protein foods: eggs, fish, cottage cheese, chicken breast. Carbohydrates should also be used in the daily light diet, but on the condition that these are slow carbohydrates. An example of slow carbohydrates: oatmeal and other types of cereals.
Completely eliminate all kinds of sweets, buns, cakes, sweets, chips and fast food from your diet.
Stop eating white bread. There can be no talk of buns.
Limit the amount of sugar and salt in your food. Salt retains water in the body, which we do not need at all, and sugar is a vivid example of empty calories, we gain excess weight, but there is no energy.
You can eat all kinds of vegetables and fruits with the exception of bananas and grapes, as they contain a large amount of glucose.
Celery is the best fat burning food.

Remember that weight loss is a combination of two components: training and diet. To have a slim figure and remove extra pounds, physical activity can't be avoided.

In conclusion, I would like to remind you that when losing weight, the main thing is desire. If a man or woman really needs to lose weight, then they will definitely follow all the rules and achieve the desired weight loss. Do not break the rules of nutrition, train and perform exercises strictly according to the plan, and you will achieve everything.

Every spring we begin the fight against excess weight. In the course are strict diets and workouts "for wear". Some even resort to miracle pills. But even babies know that the main role in the war against hated kilograms is played, of course, by physical exercises for fast weight loss.

It's great if you can visit the sports club on a regular basis. Unfortunately, many do not have enough time / money / patience. Great results will give training at home.
The optimal (recommended by doctors) duration of classes is 20-30 minutes.

Try the following set of physical exercises and surprise your friends with a spectacular result.

Warm-up and exercises for quick weight loss

Every workout should start with a warm-up. Muscles and joints should be warmed up. This will save you from sprains and injuries of varying severity.

So let's start. First rub your palms vigorously until they are hot. Warm your face, ears and neck with them. Then do a couple of rotational movements with each joint in both directions.

Stretch your shoulders and arms. We perform circular movements with the shoulders forward several times, then back. The arms are straight, the palms are parallel to the floor and look in opposite directions (as if depicting a penguin). Then we twist in different directions with the elbows, and behind them - with the fists.

Stand up straight, straighten your back. Make turns in opposite directions, leaving the lower body motionless. The head always looks ahead. Do 25 reps.

Then make circular movements with the body. 10 rotations in each direction. The legs are still motionless.

A set of exercises for quick weight loss at home

Exercise for slim buttocks

Put your feet slightly wider than your shoulders, bend them at the knees (the most effective is at a right angle). Stay in this pose for as long as you can.

Exercise "Squats"

Do 2-3 sets of 25-35 reps. During the squat, the knees should be directly above the feet.

Exercise "Jumping"

Squat down. From this position, jump to the highest possible height and return to the starting point. Repeat 20 times.

Exercise "Scissors"

Lie on your back, straighten your legs up, put your hands under your lower back. Cross your legs and spread them as wide as possible. Only 10 repetitions.

Exercise for slim legs

Get on your knees with your arms outstretched in front of you. At a fast pace, sit down on each buttock, tilting the body for balance. Repeat 20-30 times.

Exercise "Half-lie"

Stand up, spread your legs slightly wider than your shoulders, toes turned in opposite directions. Do a half squat at a slow pace, lingering at the bottom as long as you can. Return to the starting position at the same speed. Perform 20 reps in 2 sets.

Exercise "Mahi leg"

Lie on your side. Bend the lower leg. With your upper leg, do smooth lifts with maximum amplitude. Do 20 swings. Repeat on the opposite side.

Exercise for the abdomen

Lie on your back, put your hands under the back of your head, legs straightened. Pull your knees to your chest, and lift your shoulders and head off the floor and pull towards your knees. Return to original position. Do 20 reps for 2 sets.

Exercise "Oblique twisting"

Lying on your back, bend your knees. Bring your hands to the back of your head. Now stretch your elbow to the opposite knee. Repeat 20 times. Now from the opposite side.

Exercise for the lower press

Continuing to lie on your back, extend your straight legs at a 45 degree angle to the floor and hold for as long as you can. Do 10 sets.

Exercise to work out all the muscles of the press

The starting position is the same. Extend your arms out to the sides and place your palms on the floor. Straighten your legs straight up. Slowly lower your legs down, return up, lower alternately to the left and right. Do 12 times in all directions.

Exercise "Half-bridge"

Continue lying on your back. Rest your legs bent at the knees on the floor, stretch your arms along the body. Raise your pelvis as high as you can and lower it. Perform the movement 20-30 times.

Exercise for back muscles

Lying on your back, place your arms and legs perpendicular to the floor. Alternately tear off the hips and shoulder blades from the floor as if trying to reach the ceiling with them. Do 20 reps.

Exercise "Swallow lying"

Roll over onto your stomach. Raise straight legs and arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.

Exercise "Push-ups"

Get on the plank. Drop your knees to the floor. Push up from the floor 10 times.

Exercise "Reverse push-ups"

Stand with your back to a chair. Sit on the edge and rest your hands on the sides of the body. Bend your legs at a right angle and place your heels on the floor. Push the pelvis 5 cm beyond the edge of the chair, the back should remain straight. Bend your elbows at an angle of 90 0. Climb up. Elbows are strictly unacceptable to breed in different directions. Repeat 15 times.

Hand exercise

Stand straight, raise your hands in front of you. Stay in this position for as long as you can.

Exercise "Hitch"

End your workout with a stretch. Sit on the floor, spread your legs to the maximum width; smoothly stretch the body forward, to the left, to the right. Lie on the floor and stretch your arms and legs crosswise in opposite directions (that is, we pull the left arm and right leg, and vice versa).

Doing exercises for weight loss at home maintains muscle tone and improves the quality of the body as a whole. You will achieve quick results if you perform the entire complex regularly.

Along with diet, home fitness should be a key element in your weight loss program. Physical exercises burn excess calories, which leads to healthy weight loss. In addition to weight loss, you get other bonuses - improved mood, stronger bones and reduced risk of many chronic diseases. Add weight loss exercises to your fitness program and work out at home in your free time.

We do fitness at home for weight loss: lunges

There are many variations of the lunge, but the classic forward lunge is still very effective for weight loss. The exercise works several muscles at once - the buttocks, quadriceps and hamstrings.

Technique:

Stand up straight and measure your feet hip-width apart. Place your hands on your hips and take a controlled step forward with your right foot.

Keep your back straight and lower your body until your front leg and back leg form a 90 degree angle.

Pause, then bring your right leg back to the starting position.

Now repeat the exercise with the left leg, stepping forward.

Repeat 10 times on each side. Do a total of 3 sets.

Popular

We do fitness at home for weight loss: push-ups in a jump

Push-ups effectively work simultaneously on the spine, chest and legs. If you decide to add this exercise to your fitness workout for weight loss, then for beginners, the knee push-up option is suitable.

Technique:

Get into a position where your feet are shoulder-width apart and your arms are at your sides. Push your hips back, bend your knees and squat down.

Place your hands on the floor directly in front of you and transfer your weight to them. Bounce back gently to land on your feet in a plank position.

Jump feet first so they land outside of your hands. Stretch your arms up and jump.

Immediately lower yourself back into a squat and do a push-up again. Repeat 8-12 times for 3 sets.

We do fitness at home for weight loss: lunges with a jump

Want to lose weight quickly? Include this exercise in your fitness workout. The combination of cardio and strength is a great pairing for weight loss as it will make you seriously sweat.

Technique:

Place your feet together and place your hands on your hips. Take a step forward with your right foot.

Lower yourself until your right leg forms a 90-degree angle. Next, jump up and deftly change your leg.

Repeat lunges for a minute in 3 sets.

We do fitness at home for weight loss: squats

Squats are one of the best weight loss exercises at home. So your fitness routine should include squats one way or another. When performed correctly, you develop the muscles of the spoke and lower body.

Technique:

Place your feet hip-width apart and your arms at your sides. Begin to slowly lower your legs and extend your arms in front of you.

Keep your back straight and lower yourself until your thighs are parallel to the floor. Remember to watch your knees - they should be on the same level with your toes.

Then return to the starting position at a moderate pace. Repeat 15 times in 3 sets.

We do fitness at home for weight loss: double jump

Only when you are confident in your abilities, complicate lunges and squats. Combine both exercises by doing fitness at home for healthy weight loss. A more advanced version will increase your heart rate, and you will feel effective work in the abs, buttocks and legs.

Technique:

Squat down into a deep squat and rise sharply as if you are jumping out. But you must return not to the starting position, but to a lunge with your right foot.

We do fitness at home for weight loss: a dynamic plank

The plank is a great way to tighten literally all the muscles. From the back to the legs - use this exercise in your fitness classes at home. By the way, a dynamic option is just what you need for weight loss.

Technique:

Start in a position where the arms are wide apart, the legs are together, and the body forms a straight line.

At the same time, jump out with both legs in different directions and immediately return to the starting position. Do not lower your stomach down and repeat the exercise 30 times.

We do fitness at home for weight loss: intervals

These intervals may be short, but trust me, they will help you vary your workout and achieve the desired result. If you don't have dumbbells at home, order them from a sports equipment store.

Technique:

Position the dumbbells at shoulder height and feet together.

Raise the dumbbells up until your arms are fully extended. At the same time, make jumps, spreading your legs in different directions. Continue for 20 seconds.

After 10 seconds of rest, place your feet shoulder-width apart and the dumbbells on your chest.

Start pushing the dumbbells out like you're boxing. Continue for 20 seconds. After 10 seconds of rest, repeat the set of exercises 8 times, if possible.

We do fitness at home for weight loss: jumping rope

Rope jumping requires a lot of space, but it's worth it. General tone, active calorie burning, and back practice are just some of the benefits of jump rope exercises.

Technique:

Do soft jumps, holding the ends of the rope and pressing your elbows to the area of \u200b\u200bthe ribs.

Actively swing the rope and jump over it. Keep jumping for 1 minute. Do 3 sets.

We do fitness at home for weight loss: boat

As part of a fitness workout at home, we advise you to do an excellent exercise not only for weight loss, but also for the prevention of back pain.

Technique:

Lie on your stomach and stretch your arms forward.

Squeeze your abs, buttocks and back muscles and at the same time lift your arms and legs up, forming the silhouette of a boat. Then return to the starting position.

Repeat 10 times for 3 sets.