Many people suffer from excess weight. Many want to get rid of him and have a beautiful, slim, athletic physique. There are a lot of diets, weight loss programs, training, etc. But all this requires a financial component. What if you do not have the opportunity to visit specialized places for one reason or another. There is always a way out. Exercises for quick weight loss can be performed even at home! The most important thing is to have a desire. If you set a real, visible goal, you can achieve a lot in losing weight, and, in principle, in everything. We pass from the opening speeches to the point.
Effective exercises for quick weight loss
So, you still made the right decision to take on your figure, what to do next. Now you need to purchase inventory, given that most of the population has some of the things that will be listed below. What tools of "labor" will help us cope with extra pounds:
- A sports mat is sold in absolutely any sports store and is not very expensive.
- Dumbbells from 1-16 kg, it is best to buy universal. That is, those on which you can add or reduce weight. As a rule, this is the most profitable option, since merged devices are most often expensive and not practical.
- Training clothes. Well, absolutely everyone has this inventory.
- Hula hoop or gymnastic hoop. It is advisable to buy with a filler so that it does not seem easy to you, since there will be no benefit from air, like a feather.
That's all you need from improvised means in order to perform exercises for quick weight loss at home.
Beginner Training
If you do not have experience or have not encountered sports at all before, then you do not need to jump right off the bat. To begin with, start doing elementary exercises, which subsequently lead you to heavier loads. According to experts, 20 minutes of time for a beginner will be sufficient for the first time. But these minutes must be spent very productively.
All movements must be performed correctly, trying to comply with the technique. If you do it quickly and anyhow, there will be no sense from them. At first, do without weighting, as you feel that this weight segment obeys you with unprecedented ease, add one kilogram to the working weight.
To start exercises for quick weight loss at home, you should conduct a thorough warm-up. Warm up and stretch your muscles very well to avoid serious injury. The standard warm-up procedure consists of: head rotations in different directions and with straight arms 10-15 times, body and pelvis 8-12 times, knees and jumps in place. A set of exercises for quick weight loss for beginners includes (15-20 times the number of repetitions):
- Lunges. Alternately, left and right foot to lunge forward, and make sure that the knee is bent at a right angle.
- Half squats. Squats on bent legs, with straight arms in front of you.
- Simplified push ups. It should take emphasis lying on the palm of your hand and knees, start to do push-ups at a slow pace. The action must be performed while keeping your back and head at the same level. The lifting of the case should occur only at the expense of the hands. In order not to rub your knees, you should lay a soft, low pillow or towel under them.
- Butt lift. Lie on a flat surface, bend your knees, and place your hands along the body. Lift the buttocks and make quick movements up and down, when you lift them to the maximum point of the arch, then squeeze as much as possible.
- Press training. Again, sit on your back. Bend your legs at the knee joints. Put your hands under the back of your head and as you exhale raise your shoulders slowly, and lower them as you inhale. The neck should not be strained, only the abdominal muscles work.
- Horizon on one leg. The legs should be shoulder width apart and the back straight. Perform a forward bend, at the same time begin to take one leg back and hold in this position for as long as possible. Next to the other leg.
- Hoop. A very good helper in the fight against body fat at the waist. Also, the torsion of a hula hoop establishes a metabolism. It is enough to twist the hoop twice a day for 15-20 minutes.
- Training of the pectoral muscles. Lying on your back, take dumbbells, lift them to the highest point possible and slowly move them apart. When your hands are lowered at chest level, begin to bring them back over your head.
The actions described above are nothing more than light exercises for quick weight loss. Indeed, in 20 minutes they give a good load on all muscle groups. Starting at the hands, ending with the muscles of the hips. Breaks during training should not be more than five minutes. Upon completion of the loads, the loaded muscles should be stretched.
Cardio load
Cardio training is famous for its, on the one hand, simplicity in terms of dependence on certain equipment, on the other hand, the complexity of their implementation. Such loads can improve the metabolism and work of the heart muscle, increase efficiency and make you feel much better. Due to the accelerated metabolism, they fulfill our main task - to lose weight. It is believed that cardio workouts are the best exercises for quick weight loss.
There are various types of aerobic training. In order not to do the same thing, you can dilute your training diet with such species as tai-bo.
Tai bo
It is an intensive aerobics with elements of tequondo, boxing and choreography. The process is accompanied by rhythmic music. The main movements are kicks and kicks in a compartment with dynamic movements.
This type of physical activity is ideal for the description - exercises for quick weight loss. By practicing tai-bo, the general background of the state of health improves, the immune system strengthens, and, in addition to the lost kilos, you can learn the basics of self-defense.
The optimal number of classes will be 2-3 per week. Before training, it is forbidden to eat food for 2 hours, of the allowed drinking solutions, only water or vitamin shakes.
Tai-bo has a number of very important advantages:
- This type of martial arts is absolutely non-contact, and the risk of getting any kind of injury during the training is minimal.
- In time, the movements of the legs and arms balance the balance and the vestibular apparatus.
- The work of the cardiovascular system improves and endurance increases.
- In just one hour of such work, you can lose up to 800 kcal, which is a very high rate.
- A uniform load allows you to work out all the muscles at the same time, thereby eliminating the possibility of further development of certain muscle groups later.
A month of such training will allow you to lose from 4-5 kilograms, they are considered one of the fastest exercises for weight loss. Also, the advantage of this type of load is its availability. It is enough to purchase a video with a briefing on tai-bo, turn it on the screen of a smartphone, computer or TV and repeat the movements performed by the instructor.
Cardio training differs from the usual ones in that the rule "the longer the better" does not work here. The ideal duration of one workout is considered to be from 20 to 60 minutes. You should also measure the pulse when performing this type of load. It should not be above 80% of the maximum level corresponding to your body. To calculate this parameter, you need to take away your age from 220. For high heart rate, you should consult a specialist doctor for advice.
Making the belly lose weight
It's no secret to anyone that the stomach and sides are a favorite place for fat cells to accumulate. To achieve results in this area, you need to pretty smell. And in this you will help the correct implementation of exercises for rapid weight loss of the abdomen and sides.
Twisting
It is advised to perform at the beginning and at the end of a workout 15-20 times, several approaches. The back does not need to be kept straight, but rather it should be bent. Lie on the floor and take a position in which the knees will be bent, and the feet will firmly rest against the surface on which you are. Put your hands in the position - "behind the back of the head, on the lock." Start lifting the body to the knees with your elbows reaching them, then lower yourself fully back.
Leg lift
When lifting the legs from the ground, the rectus abdominis muscle works. Divide the exercise into several sets of 10-15 times. Sit comfortably on your back, stretch your arms along the body, and bring your legs together. Tighten your toes for greater efficiency and raise your legs to an angle of 70 degrees with the horizon. The more you bend the legs in the knee joints, the easier the approach will be, respectively, the lower the effect of the done. Try not to bend them.
These were exercises for rapid weight loss of the abdomen.
Making the sides lose weight
You should lie on your side, and the hand on which you lay down to stretch along the body forward, leaning on it. Put the other hand on the back of the head. Bend the leg, which is closer to the floor, and straighten the opposite on the contrary. Twist the body with your elbow to the knee.
Stick rotation
Put the stick on your shoulders at the back and grab the ends with both hands. Rotate the housing left and right for 2-3 minutes. Remember to keep your pelvis and head still.
Dumbbell Slopes
Straighten up, put your legs a little wider than the width of the shoulders. Lower arms with dumbbells along the body and tilt to the side without bending the pelvis.
Strap
One of the most effective trainings for all the muscles of the press, as well as the body. Helps to get rid of extra pounds when alternating with dynamic exercises. You can perform, depending on the preparation, from 15 seconds to 2-3 minutes.
Take a prone position, but only bend your arms at the elbow joints and focus on them. On the other hand, place your fingertips on the floor. The body should be smooth without bending. By performing this exercise, you can achieve the perfect abs in a month.
These were exercises for quick weight loss of the sides and the press.
When training abdominal muscles, do not forget to combine them with training for other groups. As a result of this, blood flow will increase and will contribute to the speedy breakdown of fat cells.
Slender legs and hips
Slender and beautiful lower half of the body for any person is the property of his physique. To make it look that way, below you will be presented with some basic exercises for quick weight loss of legs and hips.
Squats
This is the most highly effective of the entire spectrum of loads for the lower body. Stand straight and spread your feet shoulder-width apart. Hands can be placed on the back of the head or held in front of you. Keeping your back straight and without lifting your heels off the ground, we make a movement as if we want to sit on a chair. The hips should be parallel to the floor. At the same time, try to monitor your posture and not fall forward or backward.
Lunges
Lunges are as effective as squats. Stand straight and place your feet shoulder-width apart and arms along the torso. Take a step forward so that the thigh of your leg, on which you lunged, is parallel to the floor, and the second leg rests on it. Lock the body in this position for a few moments and continue to do the same. Keep your back straight! Subsequently, it will be possible to take dumbbells in your hands and work with weight.
Plie Squats
The essence is similar to ordinary squats, but here at the lowest point you should linger for a few seconds, and then only get up and your socks should not look directly, but in different directions. Just need to do 2-3 sets of 10-15 repetitions.
Ball squats
The principle of operation is similar to the usual view, but only now there is a ball between the hips. Spread your legs and place the ball slightly above the knees. Start to sit down, trying to hold the ball. Hold at the bottom for a few seconds and return to the starting point.
Also this view can be interpreted. Lie on your back and bend your knee joints. Hold an elastic ball between them. Straining your thigh muscles, squeeze the ball for 30 seconds then loosen your grip. Take a break and repeat 5 sets.
Exactly, and it is just such that you need to do exercises for quick weight loss hips.
"Dog"
You will need to get on all fours. With one leg stretched back, start swinging it upwards. Keep your back straight without deflection in the lumbar. 4 times in 10 sets is enough for this exercise.
Beautiful ankles
Lying on your back, hold your hands above your head. Feet bring together. Raise your legs up to an angle of 90 degrees and pull the socks away from you. Then we pull one foot towards ourselves, and then from ourselves. Change and repeat the exercise of 10 repetitions each.
We train calves
We approach the wall and rest our elbows on it, and move our feet a short distance from the wall. Now stand on your toes and begin to make movements up and down. Get to the highest point possible and fall back. Repeat this 25-30 times in 4 sets.
All exercises for rapid weight loss are very effective, it is worth performing them correctly and correctly in order to achieve maximum effect.
So, in this article it was considered how to lose weight as efficiently as possible with the help of physical activity, without leaving home.
Indeed, if you look at all the species that have been listed, then they do not have to be done in specialized centers. Once again, it was proved that some exercises for quick weight loss can be done while still in bed.