What emotions does your reflection in the mirror arouse in you? Delight and a satisfied smile? "Well, Mom, it wouldn't hurt to lose at least five kilos! Otherwise you can forget your favorite jeans . . . "? Or "But once there were print cubes here. . . "?
Many people dream of losing weight quickly and preferably without much effort. Not everyone has the time and opportunity to regularly visit a fitness club. And someone is simply embarrassed to show their imperfect form, afraid of sympathetic looks or the ridicule behind them. If all of this is about you, organize a home gym!
And we will simplify your task: we will offer the most effective exercises for the most popular problem areas and provide some useful tips.
Small steps towards your ideal weight
The human brain is lazy and cautious. As soon as he suspects that hard physical work is coming (albeit in the form of an intense fight against excess weight), he immediately uses all possible means to evade responsibilities and save resources for tasks, in his opinion, more important. That 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 the Japanese sages. It is actively used in business - for the continuous improvement of production and management processes. In life, this technique helps to leave the comfort zone painlessly and to go to 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 avoids resistance and burnout.
So our goal is to lose weight. To do this, you need to perform several steps:
Put your day in order. For a normal metabolism, which includes intensive fat burning, the body needs adequate rest.
Analyze your diet. Remove harmful things that are realistic enough to do without, such as fast food, all kinds of sandwiches and lemonades. Think of tasty, healthy foods that saturate well and don't settle in the form of unpronounceable folds on the sides and stomach.
Establish an alcoholism regimen. Without enough pure non-carbonated water, the excess weight will stay with you.
Conduct self-education: Read on the Internet (or any other source) about how the body works, how it gets rid of fat stores and grows muscles. Imagine all this.
Get a sports uniform - something in which it will be comfortable and pleasant for you to work on yourself, improve your body, which will protect you from accidental injuries.
Decide on a training program. The optimal number of lessons is 3-4 times a week.
Try different exercises and choose the ones that don't cause a lot of resistance (which means there will be 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 bear a baby. Therefore, beautiful women accumulate fat much more easily, unfortunately. A man's job is to catch a (conditioned) mammoth to feed his family. Therefore, her body is much more willing to separate from the fat and build muscle more easily. This point is very important to consider when planning your workout and diet.
Another factor that affects the effectiveness of the fight against excess pounds is age.
At the age of 18-30, it is easier to lose weight than after 30-35. First, the metabolism slows down over time. Secondly, priorities change: a family appears, released from the decree, a woman with increased zeal many times engages in work, which often turns out to be sedentary, office work. There are bad habits that contribute to "hoarding".
After 40, experts recommend that women include not only cardio, but also strength exercises in their training program - they help strengthen muscles, create a corset that will support the body at a more mature age.
Men are more resilient, resistant to stress. Therefore, the training can be more intense.
Effective exercises for weight loss at home
Even if you really want to lose weight, you shouldn't put your body to the test with excessive stress - even the pounds you lose quickly 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 cardio training (running in place, raising the knees or overlapping the lower leg, jumping, jumping). In order not to turn into 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 workouts and 1-2 cardio.
What exercises are effective for losing weight at home? These can be basic exercises involving major muscle groups, as well as the study of problem areas.
Lift. Put the accent lying down. Straighten your arms at the elbows, put an angle of 90oron the floor. Do push-ups without bending in the back and without sticking out the fifth point. If the full version of the exercise - with straightened legs - doesn't work, you can do push-ups from the sofa or with emphasis on the knees. 1 approach - 15-20 pushups.
Pull up. This will require a horizontal bar. Hands should be spread to a comfortable distance and smoothly, without jerking, squeeze the body. The chin should rise above the bar. An alternative would be to simply hang on the bar.
Bend your arms with dumbbells. The exercise can be performed standing or sitting. Take dumbbells (or a dumbbell) in your hands, bending your arms at the elbows, carry sports equipment on your shoulders, return your hands to their original position.
Shake hands. Bending your elbows, bring your palms together in front of your chest. Fingers pointing up. With maximum effort, squeeze your palms and linger for a couple of minutes in this position. Open your palms, relax your hands. Repeat the exercise.
burpee. A popular, rather complex and effective exercise that involves all muscle groups: shoulders, chest, back, abdomen, buttocks, legs. Starting position: standing, feet shoulder-width apart, arms lowered along the body. Squat deeply, with a half jump go to the plank position, push up once, do a half jump back into a squat and jump up, trying to reach the ceiling with your hands. The exercise is performed several times in a row. Light version - without push-ups.
table. Simple, at first glance, exercise allows you to train all muscle groups. It is important to do this correctly. Put the emphasis lying down, bend your arms at the elbows to get an emphasis on the forearms. Straighten your legs, straighten your back, placing your socks on the floor. Do not bend in the back, do not protrude from the pelvis - hold the bar. Stay in this position for 15-20 seconds to 1-2 minutes (depending on your fitness).
Lunges. They help to properly train the muscles of the inner and anterior surface of the thigh, buttocks. Stand straight, lift your stomach, bring your shoulder blades together, put 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), put the back leg on the back of the toe. Keep your back straight, don't bend over or bend over. Return to the starting position. Repeat the same with the other leg. Do a couple of sets of 15 reps.
Pendulum. Exercise involves the oblique muscles of the abdomen, back, buttocks, thighs. Starting position - lying on your back, the abdominal muscles are tense. Raise your legs at right angles to the floor. Extend your arms to the sides. As you inhale, lower your legs to the left, touch the floor. As you exhale, return to the starting position. Repeat the same on the right.
Twisting. The abdominal muscles work. Starting position - lying on your back. Put your hands behind your head and squeeze them in the lock. Pull your legs towards you. The feet can be fixed under some kind of support or ask someone to hold it. Lift the body up to the knees, then return to the starting position. Do 2-3 sets of 15-20 reps.
Squat fold. The classical exercise was borrowed from dancers. The buttocks and inner thighs are actively involved in the exercise. Spread your legs, turn your toes outward. Keep your back straight. Breathing in, slowly lower yourself. The thighs should be parallel to the floor. Hold down for a couple of seconds. Upon exiting, return to the starting position. Do 4 sets of 10-15 reps.
The so-called high-intensity interval training helps to quickly use up 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 plank with the knees pulled to the stomach, etc. Exercises are performed at a fast pace - for 20-60 seconds, followed by a 10-40 second break. The shorter the break, the greater the intensity of the workout. Between the circles: a break of 1-1, 5 minutes.
Sports equipment: do you need it?
On the one hand, you can train 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 work specific muscle groups better and increase efficiency. How much better is up to you. We only suggest that you take into account:
Dumbbells. They help pump biceps and triceps, serve as a weight 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 the weight must be increased.
Expander or fitness band(and it's best to set right away with a different resistance level). Diversify and complicate squats, bridges, swings, leg lifts, etc.
Fitball. Helps to reduce the load in the presence of contraindications.
jump the rope. By changing the pace of the jumps, you can adjust the load and energy consumption.
pressure roller. It is light, compact, suitable for both men and women. It helps to pump up the press, tighten the stomach and reduce the waist.
The important thing is not to hurt!
In order that the pursuit of excellence does not lead to the collapse of all hopes and does not cause serious injuries, you should adhere to the following elementary rules:
Any workout starts with a warm-up. Especially if you are a beginner athlete. Only 5-10 minutes - and muscles and joints are warmed up, prepared for training.
Between sets, take a break, but don't delay them - 30 seconds will be enough to catch your breath.
While you rest, take small sips of water, especially if it's a cardio workout.
If your goal is to remove the stomach, there is no need to endlessly pump the press and train the sides. This is tiring and quickly boring, which means that training can end as soon as it begins. Not to mention, we don't lose weight locally. The training program should include elements of strength and cardio, exercises for all muscle groups, including problematic ones.
There is no need to torture yourself! Training should bring pleasure, not pain.
For exercise to take effect, it is necessary to combine physical activity with a calorie deficit.
Are you a beginner just starting the self-improvement journey and in need of support? Get help from a professional trainer. She will help to draw up a training program, check the correctness of the exercises, adjust the diet. Or take a fitness class. Then you can help yourself and others.