What emotions does your reflection in the mirror provoke in you? Delight and a satisfied smile? "Well, mother, it wouldn't hurt to lose at least five kilos! Otherwise, you can forget about your favorite jeans . . . "? Or "But once there were press buckets here…"?
Many people dream of losing weight quickly and preferably without much effort. Not everyone has the time and opportunity to regularly visit a gym. And someone is simply ashamed to demonstrate his imperfect form, he is afraid of sympathetic looks or ridicule behind his back. If all this is for you, organize a gym at home!
And we will simplify your task: we will offer the most effective exercises for the most popular problem areas and give you some useful tips.
Small steps towards the ideal weight
The human brain is lazy and cautious. As soon as he suspects that hard physical labor is ahead (even in the form of an intense fight against excess weight), he immediately uses all possible means to evade responsibility and save resources for, in his opinion, more important tasks. This is why we often lack the perseverance and motivation to achieve the desired results. You can fight it! Kaizen will help - a simple and effective technique that was invented by Japanese sages. It is actively used in business, for continuous improvement of production and management processes. In life, this technique helps to painlessly get out of the comfort zone and move towards the goal without fear of obstacles.
Its essence is simple: the global objectives must be divided into sub-objectives and these into tasks. This gradual progression prevents resistance and burnout.
So our goal is to lose weight. To do this, you need to follow several steps:
Put your day in order. For normal metabolism, including intensive fat burning, the body needs adequate rest.
Analyze your diet. Eliminate harmful things that it is quite realistic to do without, for example, fast food, all kinds of buns and lemonades. Think of tasty, healthy foods that fill you up well and don't settle in unsightly folds on your sides and stomach.
Establish a drinking regimen. Without enough pure, non-carbonated water, the excess weight will stay with you.
Do self-education - read on the Internet (or any other source) about how the body works, how it gets rid of fat stores and builds muscle. Imagine all this.
Get a sports uniform, something in which it is comfortable and pleasant to work on yourself, improve your body, which will protect you from accidental injuries.
Decide on a training schedule. The optimal number of classes is 3-4 times a week.
Try different exercises and choose those that don't cause a lot of resistance (meaning there's no reason to take a break from training).
Men and women lose weight differently
We all remember that men are from Mars and women are from Venus. And this difference is not the only one.
A woman's body is designed to have a child. Therefore, beautiful women accumulate fat much more easily, unfortunately. A man's task is to catch a (conditional) mammoth to feed his family. Therefore, her body is much more willing to shed fat and build muscle more easily. This point is very important to keep in mind when planning training and diet.
Another factor that influences the effectiveness of the fight against extra pounds is age.
At the age of 18-30 years, it is easier to lose weight than after 30-35 years. First of all, the metabolism slows down over time. Second, priorities change: a family appears, after leaving the decree, a woman with often increased zeal gets involved in a job, which often turns out to be sedentary, office. There are bad habits that contribute to "hoarding. "
After 40 years, experts recommend that women include in their training program not only cardio exercises, but also strength exercises - they help strengthen muscles and create a corset that will support the body at a more mature age.
Men are more resistant, resistant to stress. Therefore, the training can be more intense.
Effective exercises to lose weight at home.
Even if you really want to lose weight, you shouldn't put too much stress on your body: pounds that are lost quickly also tend to come back quickly. And in even greater numbers. Therefore, in any endeavor, moderation is important. You don't have to work hard every day! The best option is to exercise 3-4 times a week, giving the body 1-2 days to rest and recover.
The best way to burn fat is aerobic exercise or the so-called cardiovascular training (running in place, raising the knees or overlapping the lower leg, skipping, skipping). In order not to become a deflated balloon, tighten the skin, restore elasticity, cardio loads should be alternated with power - anaerobic (frequent low jumps with a rope, work with a barbell or dumbbells, a bicycle). In total, ideally, during the week you should do 2 strength training and 1-2 cardio.
What exercises are effective to lose weight at home? These can be basic exercises that involve the main muscle groups, as well as the study of problem areas.
Lizards. Take emphasis lying down. Stretch your arms at the elbows, put them at a 90 degree angleeitherto the ground. Perform push-ups without bending your back and without protruding the fifth point. If the full version of the exercise, with your legs straight, doesn't work, you can do push-ups from the couch or with an emphasis on your knees. 1 approach - 15-20 push-ups.
dominated. This will require a horizontal bar. Hands should be extended at a comfortable distance and gently, without jerking, squeeze the body. The chin should rise above the bar. An alternative would be to simply hang from the bar.
Dumbbell push-ups. The exercise can be done standing or sitting. Take dumbbells (or a dumbbell) in your hands, bending your arms at the elbows, bring the sports equipment to your shoulders, return your hands to their original position.
squeezing hands. Bending your elbows, bring your palms together in front of your chest. Fingers point up. With maximum effort, squeeze your palms together and stay in this position for a couple of minutes. Loosen your palms, relax your hands. Repeat the exercise.
burpees. A popular, quite complex and effective exercise that involves all muscle groups: shoulders, chest, back, abdomen, buttocks, legs. Starting position: standing with feet shoulder-width apart, arms lowered along the body. Squat deep, into a half jump, go to plank position, push yourself up once, squat back down and jump up, trying to reach the ceiling with your hands. The exercise is performed several times in a row. Light version - no flexes.
plank. Simple, at first glance, the exercise allows you to exercise all muscle groups. It is important to do it correctly. Emphasize lying down, bend your arms at the elbows to emphasize your forearms. Stretch your legs, stretch back, resting your socks on the floor. Do not bend your back, do not stick out your pelvis, keep the bar. Stay in this position for 15-20 seconds to 1-2 minutes (depending on fitness).
lunges. They help to properly exercise the muscles of the inner and front surface of the thigh, buttocks. Stand up straight, lift your stomach, bring your shoulder blades together, spread your feet shoulder-width apart. Take a step forward, bend the front leg at a right angle (the knee should not go beyond the toe), place the rear leg on the back of the toe. Keep your back straight, do not lean or bend. Go back to the starting position. Repeat the same with the other leg. Do a couple sets of 15 reps.
Pendulum. The exercise engages the oblique muscles of the abdomen, back, buttocks, and thighs. Starting position: lying on your back, the abdominal muscles are tense. Raise your legs at a right angle to the ground. Extend your arms to the sides. As you inhale, lower your legs to the left, touch the ground. As you exhale, return to the starting position. Repeat the same on the right.
Cramp. The abdominal muscles work. Starting position: lying on your back. Put your hands behind your head and close them on the lock. Pull your legs towards you. The feet can be fixed under some kind of support or ask someone to hold them. Raise your body to your knees, then return to the starting position. Do 2-3 sets of 15-20 reps.
plie squat. The classic exercise was borrowed from ballet dancers. The buttocks and the inner part of the thigh actively participate in the exercise. Spread your legs wide, turn your toes out. Keep your back straight. On an inhalation, slowly lower back down. The thighs should be parallel to the ground. Hold for a couple of seconds at the bottom. On the way out, return to the starting position. Do 4 sets of 10-15 repetitions.
The so-called high-intensity interval training helps to quickly use excess calories, when 5-6 different exercises are performed in a circle, each of which involves a specific muscle group. An example of such a complex is tabata. The circle can include regular squats, plie squats, push-ups, a knee-to-stomach plank, etc. The exercises are performed at a fast pace, for 20 to 60 seconds, followed by a 10 to 40 second rest. The shorter the break, the higher the training intensity. Between circles - a break of 1-1, 5 minutes.
Sports equipment: do you need it?
On the one hand, you can exercise at home without exercise equipment and other devices - your weight will be enough to create the necessary load.
On the other hand, sports equipment will add variety to your workouts and help you better target specific muscle groups and increase efficiency. How best is up to you. We only suggest to take into account:
dumbbells. They help to pump biceps and triceps, serve as a load when performing lunges, squats. For women, dumbbells weighing 2-3 kg will be enough, for heavier men - from 5 kg. Over time, the body adapts and it is necessary to increase the weight.
expander or fitness band(and it is better to set immediately with a different level of resistance). Diversify and complicate squats, bridges, swings, leg raises, etc.
fitball. Helps reduce the load when there are contraindications.
jump the rope. By changing the rhythm of the jumps, you can adjust the load and power consumption.
press roller. It is light, compact, suitable for both men and women. Helps to pump up the press, tighten the stomach and reduce the waist.
The main thing is not to harm!
So that the pursuit of excellence does not lead to the collapse of all hopes and does not cause serious injury, you must adhere to the following elementary rules:
Any workout starts with a warm up. Especially if you are a beginning athlete. Just 5-10 minutes, and your muscles and joints are warmed up and ready for training.
Between sets, take a break, but don't delay: 30 seconds will be enough to breathe.
While you rest, take small sips of water, especially if it is a cardiovascular exercise.
If your goal is to remove the stomach, you do not need to endlessly pump the press and work out the sides. This is exhausting and quickly boring, meaning the workout can be over as soon as it starts. Not to mention the fact that we don't lose weight locally. The training program should include elements of strength and cardio, exercises for all muscle groups, including problem ones.
No need to torture yourself! Training should bring pleasure, not suffering.
For exercise to have an effect, you need to combine physical activity with a caloric deficit.
Are you a beginner just starting out on the path of self-improvement and need support? Seek the help of a professional trainer. He will help draw up a training program, monitor the correctness of exercises, adjust the diet. Or take a fitness course. Then you can help yourself and others.