Recommend
Official site Keto Light Plus

Home workouts: exercises to lose weight fast

effective exercises to lose weight of the whole body

Home exercises for fast weight loss, if performed regularly, will help you achieve a slim and beautiful figure.

Planning the training

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

Experts have come up with a number of recommendations that people should adhere to when training alone: ​​

  • there should not be long breaks between workouts;
  • when working it is necessary to perform smooth, smooth movements, without stopping;
  • it is important to observe the correct technique for each exercise;
  • a warm-up is necessary before the main complex;
  • should not be exercised during times of illness or severe fatigue.

How often do you need to exercise to lose weight fast

To lose weight and get your body back in shape quickly, you need to exercise consistently, 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, it will not give the desired effect. The increase will be stressful for the body.

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

Warm-up

Warming up is an important step, it should be given 5-7 minutes. Warm-up exercises reduce the risk of possible injuries, it is best to warm up from the upper torso and finish at the bottom.

For arms and shoulders

While standing with your feet at shoulder level, you should put your hands on your shoulders and start rotating forward, then backward 5-7 times.

The arms should be brought closer to the chest, keeping them parallel to the floor. Turns to the right, while spreading your arms to the sides. Immediately return to the starting position and repeat the movement for the left side.

For the back

To warm up the back, turning right and left will help, the legs and pelvis should remain still. In each direction you need to complete 15-20 laps. After that you can go to the slopes. They should be shallow, they should be done slowly, 10-15 repetitions for the right and left sides. You can tilt forward and backward. You don't have to lean back too much.

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

For the legs

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

A set of exercises to lose weight quickly at home

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

For the buttocks

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 shoulder-width apart, the knee joints are bent at a 90 ° angle and stay in this position for 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 look to the sides. With your palms on your hips, begin to slowly lower yourself so that your hips are parallel to the floor. In this position, raise your heels and lower them. You should perform 10-12 repetitions in 2-3 sets.
  3. Another exercise that has a good effect: squatting, palms in front of the feet, we start to lift the hips alternately, directing the buttocks upwards. You don't need to fully straighten your leg, but you should feel tension in the buttocks and back of the thighs. Each approach should consist of 10 to 15 times, 2 to 3 repetitions.
  4. Another exercise is performed as follows: feet shoulder-width apart, place your hands on your hips and perform a small squat, then stand up and stretch your left leg forward, then direct it indiagonal. The foot should be turned to the side. The arms are bent at the elbows: take the left back, and the right forward. Hold the position for 1 to 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 shaft will tighten the muscles in your glutes, legs and abdominals. The legs should be shoulder-width apart, the palms should be brought 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, repeat for the other side. You should perform 10 to 12 repetitions in 2 sets.
  6. "Rocket": Feet shoulder-width apart, squat deeply, while stretching arms back. Then you need to stand up and take your right leg back, tilting your body forward so that it is parallel to the floor. The hands are stretched out in front of you. Hold this position for 1 to 2 seconds, then return to the 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, buttocks. Squat technique: buttocks should be pulled back, hips parallel to the floor surface. The feet are shoulder-width apart, the toes are turned slightly to the sides. Your weight should be carried on your heels so that you can easily lift your socks off the floor. The arms 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 the lower back. Tighten the abdominal muscles. Squats are performed in 2-3 approaches, each of which should include 20-30 repetitions.

Skip

Crouch down to perform jumps. From this position you should try to jump to the maximum height and then come back to the starting position. Perform 20-25 times.

Jumping has many varieties, the most effective is the Burpee exercise. When performing it, fat burning begins, several muscle groups are working at once. You can proceed to its implementation in 1-2 weeks after the start of training.

To perform, you must assume a standing position with your feet shoulder-width apart, then bend them slightly at the knees and place their palms on the floor. With a jump, they change the position of the body in a lying position, then you need to perform a push-up, after which with the help of a jump you need to be in a sitting position. The last step - jump, raising your straight arms. Do the exercise for 45 to 60 seconds. Rest between sets for no more than a minute. Only 4-5 approaches.

Scissors

This exercise is done with your back to 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 sides. Repeat 10 to 15 times in 2 to 4 repetitions.

On your feet

Home fitness should include stress on the legs. Exercise options to work the leg muscles:

  1. Kneel down with your arms straight in front of you. In this position, we sit on the buttock, while slightly tilting the body for balance. Perform 20-25 times for each side.
  2. Lunges can tighten your thighs, calves, and glutes. You should stand up straight, keeping the lower limbs together, then take a big step forward with your left foot and bend the knee at a right angle. Return to the original position after 1 second. Do 20-25 times in 2 sets.
  3. Lift: while standing, push down on the back of a chair, lift your left leg out to the side first, then your right. From the same position, alternately bring your legs back. We change our position: we kneel, put our elbows on the ground and take our legs back, when 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 15-20 repetitions for each leg.
  4. Curls: Performed in a standing position with legs shoulder-width apart Bend over with your back straight. The body should be parallel to the ground, the legs should be slightly bent at the knees. We straighten up and repeat the movements. You should perform 10 to 12 repetitions in 3 to 4 sets.

Half line

The half loop is a variation of the squat. To perform it you need to put your legs a little wider than your shoulders, your toes should be turned to the sides as much as possible. We perform a slow, shallow squat, trying to keep the back straight. It is necessary to stay in this position as long as possible, then slowly come back to the first position. Perform 10 to 15 times in 2 sets. This type of load will strengthen the muscles of the legs, buttocks and back.

Leg swing

You should lie down on your right side, bend your right leg and start doing gentle lifts with your left. 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 to 25 movements.

Belly

  1. Strengthen the corset of the abdominal muscles: lie on your back, palms under your head, legs straight. Pull the knees to the chest, tear the upper part of the body off the surface of the floor and direct it towards the legs. After that, we return to the lying position. You need to do 2 sets of 20-25 repetitions.
  2. The oblique muscles of the press can be pumped in this way: lie on your back, slightly bend your knees, your hands rest at your sides. The body should be raised slightly so that the shoulder blades come off the ground and reach with the left hand the left heel. Then return to the starting position. Repeat the same movement for the right side. For each side, do 5 to 10 times.
  3. The classic plank will strengthen your abs and back. By leaning on your hands and toes, you have to stand on the floor. The back and legs should merge into one line. They are in this position for 30 to 60 seconds. To complete the side plank, you need to stand to the side with an emphasis on the bent elbow and raise the other hand. The body is then lifted, putting maximum strain on the press and the lateral muscles. Also hold this position for 30 to 60 seconds.
  4. To remove the tummy at home, you can use the "Fold" exercise. From a lying position, you need to connect your upper body with your legs. Do this so that you can touch your feet with your fingers. Lower the starting position and move up, trying to connect the lower and upper body. We are doing it at a rapid pace. Perform 5-10 times in 2 sets.

Oblique crunches

Performed in the 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 perform 20-25 movements. Exercise strengthens your abdominal and back muscles.

Cooling

Any training, no matter how short, should end with stretching exercises. To complete it, you need to sit on the floor, try to spread your legs as wide as possible. Then, with your whole body, lean forward, to the right, to the left. It is necessary to bring the body as close as possible to the ground and straightened legs. Then lie down on the floor and perform cross movements in which the legs and arms are pointed in opposite directions.

Daily diet and weight loss supplements

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