In order to count on quick weight loss, it is enough to perform a set of training in the gym several times a week. However, not everyone has enough money and free time to organize regular classes in such conditions. There are many effective exercises that can achieve good results at home. Let's look at what actions should be taken by people who want to lose extra pounds in a short time, but who are unable to carry out a set of training in the gym.
Warm up
Before you begin the complex of circular training aimed at losing weight, do a high-quality workout for the whole body. The solution will allow you to properly warm up the muscles and joints, stretch the ligaments, significantly reducing the risk of getting an unpleasant injury. First, perform a series of rotations and tilts of the head. Then work out the shoulder joints and go on to warm up the lower back. Make a series of tilts and turns of the body in separate planes. Exercise your arms and lower limbs. Finally, pay attention to warming up your feet.
"Strap"
Start the training complex with the highly effective Planck exercise, the implementation of which helps to provide isometric loads on the muscles of the whole body. The solution provides the launch of fat burning processes in problem areas. During the lesson, you can change the position of the body, carry out experiments with a variation in the number of support points, thereby increasing the load and speeding up the process of losing weight.
The correct technique for doing the exercise is as follows:
- Take emphasis while lying on straightened hands.
- Place your palms at shoulder level.
- The lower limbs, back and neck should form a single line.
- Bring feet together, leaning on socks.
- Bring the abdominal muscles to maximum tension.
- Do not fill up your pelvis and try not to bend your knees.
- Lock the body in a static position for a minute.
- Then get on all fours and catch your breath.
- Perform 3-4 approaches.
- Do the exercise daily, gradually increasing the time spent in a tense stance.
Burpee
Fitness trainers recommend to include the exercise “Burpy” in the complex of trainings for weight loss. The action makes it possible to make the figure much slimmer in the shortest possible time. The result is achieved due to the high intensity of training, the provision of feasible loads on a wide range of muscles.
Perform the exercise according to such a pattern. Take a squatting pose. Palms rest on the floor at shoulder level. After exhaling, sharply throw your feet back. Straighten your back and lower limbs. Accept the classic push-up stop without bending your arms. While maintaining the stance, focus on the tension of the abdominal and back muscles.
Return to your original squatting position. Leave your palms in place without taking them off the floor. Move sharply to an upright position, raising straight arms above your head. Without resorting to an extra hitch, sit down again, resting your palms on the floor. Perform a training complex without significant breaks between sets, making 12-15 repetitions of a change in body position at the most intense pace during each set.
"Riveting"
Supplement your home workout complex with the effective exercise “Crypt”. The main emphasis here is on increased tension of the abdominal muscles and core muscles. Regular exercise ensures active burning of body fat in the body area.
Take a seat on the gym mat. Straighten your hands behind the head. Slightly lift the upper limbs brought together above the floor surface. With a smooth movement, simultaneously twist the case in the front direction and lift your legs up. Touch the feet with your palms. Having folded the body in a "little book", slowly move to the original position. Repeat exercise 8-10 times. Then you can proceed to another exercise from the fat burning training complex.
Jump Squats
Include jump squats in your home weight loss training package, which over time will visually reduce the volume of your lower limbs. In fact, the technique here is no different from performing the classic version of squats. However, it still has one important nuance. It is about increasing the intensity of body movements and creating additional loads due to a small jump.
Take upright. Bring feet to shoulder width apart. Place your palms at the back of your head with your elbows on your sides. Do an ordinary squat. When moving to the final upper point, create an impulse by straightening the limbs in the joints of the knees and feet. Jump vertically as high as possible. Keep your palms behind your head at all stages of the exercise. Do about ten repetitions. Then rest for a few seconds and return to training again. During a set of exercises for weight loss training, complete about 3-4 approaches.
Swinging legs
A good exercise for weight loss, which makes it possible to achieve a high intensity of body movements, are the swing of the legs in the supine position. Move to your right side, propping your head with your right hand. Place your free limb palm on the floor in front of you to maintain balance. After exhaling, perform a smooth swing with the left foot up, describing a wide arc. Without stopping at the end point, lower your leg back. Do a series of high amplitude reps. Then roll over to your left side and perform similar operations, now using your right foot. Trainers recommend including the exercise in a set of workouts for men and women.
Sumo Squats
To diversify the complex of strength training and achieve high-quality burning of excess body fat allows you to perform squats according to the sumo technique. Grasp a medium weight dumbbell with your palms. Hold the projectile at chest level. Press your elbows down towards the body. Place your feet slightly wider than your shoulders. Toes should look around.
Do a smooth squat until the hips are in a position parallel to the floor. Then extend your arms holding the dumbbell in front of you. At the same time, turn the body to the right side, concentrating the main load on the knee area of the corresponding limb. Without lingering in position, return to the original position. Perform a similar operation, turning the body to the left.
Pedestal jumping
In order to perform the exercise, prepare a stand about 40-60 cm high. You can use a stable, durable stool or a wooden box. Position the hill in front of you. Bend your knees slightly. Place your arms straight behind your back, and then throw your limbs forward in a wide circle. At the same time, in a spring-loaded movement, jump onto the pedestal. Return without delay. During one training session, make about 3-4 sets of 10 high jumps.
Arm and leg jumping
Exercise is often included by fitness trainers in the complex of cardio training. Classes according to the presented scheme makes it possible to start the active work of the heart muscle and accelerate the course of metabolic processes. The result of regular classes is the splitting of reserves of subcutaneous fat, the strengthening of bone tissue and muscles of the limbs. During training, the muscles of the core and back are involved.
Take upright. Bring the feet together, hands freely lower along the body. Exhale and bounce, legs apart shoulder width apart. Put your hands in a position above your head, doing a clap of palms. On inspiration, return to the original position. Perform 20 repetitions of movement during 3-4 sets.
Exercise "Bicycle" with twisting the body
The training option is considered one of the most effective for eliminating excess body fat in the abdominal area. Occupation contributes to rapid weight loss and correction of the shape of the waist. To complete the exercise, proceed as follows:
- Lay your back on the gymnastic mat.
- Press the pelvic area and shoulder blades to the floor.
- Put your palms behind your head, put your elbows apart.
- Raise your legs so that your lower legs are parallel to the floor.
- Gently move the elbow of the right hand in the direction of the left knee.
- While twisting the body, feel the ultimate tension of the abdominal muscles.
- Alternately change arms and legs, creating a movement that mimics the rotation of pedals on a bicycle.
- Perform 15-20 repetitions of the exercise on each limb.
- After taking a moment's respite, lie down on the floor again and return to training.
Twisting the body on the fitball
Prepare a large gymnastic ball for fitness. Turn around face down and place your ankles on the device. On the opposite side, keep your body weight with your hands at shoulder level. From such an emphasis lying down, proceed to twisting the body. Rest your toes on the feet in the fitball and slightly pull the projectile with your feet towards you. Lift the pelvic area up. At the final upper point between the body and the legs straightened, a right angle should be formed. Trying not to stay in position, move to the starting position.
Perform body movement until you have enough strength. Then take a few moments to take a break. Start the exercise again. Try to make smooth, unhurried movements, focusing on maintaining the balance of the body in space. Do not tilt the body and legs to the sides. Strive for quality deflection in the lower back.
Useful Tips
In order for the weight loss training complex to achieve the expected results as soon as possible, pay attention to the following points:
- Organize regular classes by performing a set of exercises in a circle at least 4 times a week.
- Follow the correct technique to avoid injuries and work out targeted areas of the body.
- Consistently do exercises with high intensity, trying to perform the most insignificant respite between sets.
- In order to quickly burn excess reserves of subcutaneous fat, alternate a workout complex at home with jogging in the park or at the stadium.
- Pay attention not only to physical activity, but also to adjusting your daily diet, significantly reducing the intake of fat-rich foods, sweets, carbonated drinks.
- Try to absorb about two liters of water during the day, which will activate the metabolism and start the processes of accelerated burning of subcutaneous fat.
- Adjust your lifestyle by replacing lying on the couch after work with outdoor activities, in particular, cycling, swimming in ponds, team games with friends.
Finally
Periodically resort to a set of training from our publication, paying attention to diet with the absorption of a minimum amount of fatty foods and fried foods. Highlight the part of the day that will be most convenient to devote to classes. Plan your own schedule, trying not to miss the exercises. Without regular intense exertion, you should not count on eliminating excess weight. Motivate yourself to achieve the goal and do not follow the path of others who will lead you astray. After each workout, take pictures, looking in the mirror to notice positive changes.