Many decide to lose weight at home, without buying a subscription to a fitness club. This allows you to save both time and money, but only those people who have strong will have the ability to withstand the training regime. If you are sure that you are on the shoulder, then it is worthwhile to think in advance of your training program, including in it the basic exercises at home for weight loss.
Simple exercises for losing weight at home
In view of the fact that you will not be supervised by a coach who could tell you that you are doing something wrong, you should choose fairly simple and habitual exercises. We offer a complex, which will include basic exercises for all problem areas. The list will include:
- General warm-up for the joints.
- Cardio exercises (at home the skipping rope is available).
- Squats for the buttocks.
- Falls for beautiful legs.
- Exercises for the press for girls (at home you can use a regular hoop, on the street - a horizontal bar).
- Push-ups for the chest.
Exercises for women at home to perform regularly, at least 3-4 times a week. Only this approach will allow you to actually lose weight.
Exercise at home for weight loss
Consider the proposed mini-complex in more detail. It can be done both in the morning and in the evening, most importantly, not immediately after meals and not immediately before eating.
- Warm-up the joints. Perform the turns and inclinations of the head, twist the joints in the wrists, elbows, shoulders, ankles, knees. Grind the hip joints and perform the back and forth inclinations to warm up the spine.
- Cardio. Take the rope and jump in any way 5-10 minutes. If you can not do this without a break, do it with interruptions, during which you go to a simple step, but in no case do not stop.
- Do squats with a strong retraction of the buttocks back. At the lowest possible position, the angle in the knee should be 90 degrees. Do 3 sets of 15-20 times.
- Perform classic attacks . Legs can be changed in jumping, this will increase the consumption of calories. Do 3 sets of 15 times for each leg.
- For the waist and the press the hoop is perfect, it is better - weighted. Turn it for 10 minutes in each direction. If you are engaged in the street, it is better to make a classic corner with straight legs (lifting the legs out of the vis). In this case, you need to perform 3 sets of 10-15 repetitions.
- Perform classic push-ups from the floor : 3 sets of 5-15 times.
After the complex, it is desirable to make a standard stretch to minimize pain in the muscles after training.