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Weight Loss Workouts: Best Home Programs

A set of exercises for weight loss

One of the most effective ways to lose weight at home is to exercise regularly.According to the program, it is recommended to carry out training for weight loss.It is strength training (push-ups, pull-ups, dumbbell presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

The level of sports training, weight, age, lifestyle and profession should be taken into account when developing an individual training plan.

A power pack for home workouts

Strength training at home solves three problems: it tones muscles, increases calorie consumption, and strengthens the endocrine system.It helps to activate the metabolism and helps to increase the rate of fat burning.

The lesson should begin with the preparation of the heart, muscles, ligaments and loads.To do this, it is recommended to do a warm-up: jump for a few minutes, do a series of body stretches, leg kicks, leg twists, and torso twists.Preparation for training takes 15 minutes.

The duration of the main lesson should be 5-45 minutes.

Lungs

The beast allows for powerful pumping of the biceps and quadriceps muscles.Hips, back muscles and abs should be stressed.

Execution sequence:

  1. Stand in the starting position: Place your feet shoulder-width apart
  2. As you lower your body, take a step forward with your left leg.
  3. Return to the starting position and take a sitting step with your right leg.

In each of the four sets, you should do 13-16 repetitions with a minute of rest between sets.

DeadLift

Strong, energy-consuming exercise should be done with weights: dumbbells, kettlebells, barbells.At home, you can use improvised means: a bag or a large bottle of water.

Technique:

  1. Place two bracelets on your palms and bring them down to the front of your waist.
  2. Adjust your shins shoulders.
  3. Exhale and lower the projectile, aiming to bring your body to 90 degrees, 90 degrees (you bend your knees slightly).
  4. Exhale and rise to a standing position.
  5. Do 12-14 repetitions.

Rest between sets of recovery is 55-70 seconds.The number of relationships is four.

Push

How to push to lose weight

Push-ups allow you to effectively pump the abdominal muscles and triceps of the shoulder.

The sequence of proper thrusting technique is:

  1. Lower yourself down on your stomach, place your palms on your chest, put your heels on your toes, and lift your hips until you're completely lifting your body through the entire plane.
  2. As you inhale, lower your chest.
  3. While breathing, push.
  4. Repeat about 25.

Rest for 45-65 seconds and do 4 more sets.

Dumbbell row

The main task is to train the Latissimus Dorsi and Biceps Brachii muscles.

The correct way to pull a dumbbell:

  1. Take the projectile in your left hand.
  2. Place your right hand on the chair and place your right knee on it.
  3. Align your spine and strengthen your stomach.
  4. Place the dumbbell at arm's length, at chest level.
  5. Exhale, lift the weight, and move the elbow back as far as possible.
  6. As you inhale, lower the projectile.
  7. Repeat the movement 12-13 times, then rest for a minute and do the exercise, and do it three more times.

Ball Plank

To perform a static exercise to develop the abdominal muscles, you will need one hemisphere.

Algorithm:

  1. Place sports equipment on the floor at a distance of 100 cm from each other (depending on the height of the person).
  2. Place your palms in a hemisphere and throw your spikes into the Fitball.
  3. Lift your hips until your body is completely horizontal.
  4. Repair this service for 30-45 seconds.
  5. Stand up, rest for about 40 seconds, and do three more sets.

Barbell

One of the most powerful tools in the fight against extra pounds.Allows you to create a strong functional load for the whole body, the level of fat burning rates is increased.

Barbell rams for weight loss

Technique:

  1. Tie the bars with the barbell, throw your strokes, and keep a firm grip with your hands.
  2. Spread your legs wide and point your toes outward.
  3. Tighten your abdominal muscles.
  4. Lower yourself into the "Scy's" position as you breathe air into your lungs.
  5. Exhale and rise to a standing position.
  6. Do about 12 repetitions, then rest for a minute and do the exercise three times.

Dumbbell Chest Press

The exercise is used to target the pectoral muscles, triceps and frontal muscles.

Sequence of actions:

  1. With two fists in hand, get back into the chair.
  2. Bend your knees 90 degrees and place your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. As you enter, drop the projectile into the upper chest area and lower the projectile (elbows split to the side).
  5. As you inhale, raise the dumbbells.
  6. About 12-14 repetitions.
  7. Take a minute rest to get a minute rest and do 3 more sets.

Deadlift with dumbbells on one leg

Training has experience teaching men and women.For starters, it's best to have two feet of death.

Technique:

  1. Hold two dumbbells in your hands and lower the weights until your arms are fully formed.
  2. When stepping back with your left leg, move your body forward and move your body forward (right angle) should appear between the support and the back leg).
  3. As you inhale, return to standing position.
  4. Do 12 repetitions, then rest for 50-70 seconds and focus on your left leg.

The number of relationships is four.During the lunge, the leg should be slightly bent at the knee.

Gravity in the horizontal bar

This exercise can be used effectively to pump the latissimus dorsi and biceps muscles.

Sequence of implementation:

  1. Pull the shoulder strap.
  2. Take your feet off the chair (chair).
  3. Gather your feet.
  4. As you inhale, lift your body.
  5. As you inhale, lower your torso.
  6. Do as many exercises as you can, then rest for 75 seconds and do three more sets.

Pull your legs to the horizontal bar

Exercise helps develop the lower and middle parts of the abdominal muscles.

Technique:

  1. Hold the bar at shoulder level.
  2. Bend your knees slightly.
  3. As you inhale, raise your shins until they touch the horizontal bar.
  4. As you inhale, lower your legs.
  5. Do 8-12 repetitions.
  6. Rest for 45-60 seconds and do three more sets.

Burning fat

Effective fitness for burning fat in the stomach, legs, hips, arms and back.Aerobic exercises for weight loss will help you speed up your metabolism and achieve weight loss in your body.

At home it can be used:

  • Dance aerobics.Musical gymnastics can be performed with your own weight, with various sports equipment, with various sports equipment: step bars, dumbbells, gymnastic balls, sticks and elastic balls.Dance Aerobics gives you an opportunity to do morning exercises.The duration of one lesson should be 25-40 minutes.
  • Jump rope.The most effective system is a cyclic exercise: 2-3 minutes - jumping, jumping for 45-75 seconds - Take a break to rest.It is recommended to perform at least seven approaches during one lesson.
  • Swimming.It is recommended to visit the pool twice a day.Swimming is effective using high-intensity styles: breaststroke, crawling.Stay away from pools with cold water, because systemic exposure to low temperatures can have systemic effects.
  • A long walk.It is an effective tool to burn the calories you burn every day.The effectiveness of this type of cardio depends on duration rather than strength.Therefore, one walk should last at least 120 minutes.

To get the most out of aerobic exercise, it is recommended to do it in warm clothes (this creates a thermogenic effect on an empty stomach).

Study programs

Separate strength and cardio training can be recommended at different times of the day: one in the morning and one in the evening.This method minimizes recovery time after each session and provides maximum fattening effect.The duration of training should be determined by the general health and fitness level of each person's functional training.The average value for aerobic exercise (except for walking) is 25-40 minutes, for strength training - 45-50 minutes.

When creating a training program for weight loss, a man or woman should have an athletic condition.Based on this, the training cycle has three levels: initial, intermediate and advanced.

Entry level

For the most effective system for advanced and beginners, the most effective system is that all the muscles of the body are developed in one session (complex training).

A sample lesson looks like this:

  1. Monday: Pull the vertical bar to the horizontal bar to the horizontal bar
  2. Tuesday: Swimming.
  3. Wednesday: Barbell Rams, Dumbbell Chest Press, Dumbbell Rows, Ball Board.
  4. Thursday: closed.
  5. Friday: Deaths, pushing, pulling, pulling shoes.
  6. Saturday: Dance Aerobics, Jump Rope.
  7. Sunday: Long Buttons.

The initial level should last about 2-3 weeks.

Average level

At this stage, the training program focuses on fat burning, beautiful relief and burn.Its essence lies in not pumping more than two muscle groups per session.This method allows you to perform a large number of specific exercises for each area of the body.It allows not only to get rid of fat, but also to build muscle in underdeveloped areas of the body.

Class schedule:

  1. Barbell, lunges, deadlifts, soil, soil, leg boards, horizontal bar.
  2. Horizontal bar, dumbbell rows, push-ups, push-ups and dumbbell chest presses.

According to this scheme, every other day is used for regular training.

The average level is calculated for a month.A set of cardio exercises should be done on the weekend.

A tough fat burning program

For advanced exercisers (those who have a workout soon), as well as for women who want to reduce their body fat percentage, but the two-week split is not ideal weight loss.Its essence is that only one muscle group can be trained.

Sample plan:

  1. Monday: Chest work (presses, dumbbells, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio workout.
  3. Thursday: Leg pump (Deadlift, single leg deadlift, lunge).
  4. Friday and Saturday: aerobic exercise (running, swimming, swimming, rope, aerobics).
  5. Sunday: closed.
  6. Monday #2: Back work (horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday #2: Aerobic exercise.
  8. Thursday No. 2: Pumping the abdominal muscles (in children, plank, pull the leg to the horizontal bar).
  9. Friday, Saturday #2: Cardio Training.
  10. Sunday #2: A stress-free day.

So a two-week split allows you to do 12 intense workouts and achieve massive fat loss in 14 days.

Common errors

It's important not to make the same mistakes when starting weight loss training for girls.

The most important of them are:

  1. A desire to exercise for several hours every day.This method of losing weight does not cause much harm, but in some cases it can lead to results and excessive costs.
  2. Back to back, luxury and death cases.This method can damage intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water in order to lose weight quickly, mistakenly thinking that fat will start to oxidize.In fact, lack of fluid, lack of metabolic processes (including lipid metabolism) slows down.Therefore, it is necessary to drink enough water throughout the day: the daily amount should be at least 1500 ml.

Taking time off from work has great weight loss benefits: If you're exercising and sleeping at the same time every day, it's been found that your body sheds fat faster.

Contraindications for strength training

Strength training for weight loss at home should be completely excluded from the training program in the case of limited or severe cardiovascular and cerebrovascular diseases.In this situation, static loads (for example, group planning) and light cardio (walking, calm swimming) will help.

All types of exercise should be avoided during infectious diseases.

It is recommended to eliminate various types of contradictions, to get rid of health problems, as much as possible before classes, to undergo a complete and comprehensive examination and to consult with a sports doctor.