So winter is over. It's time to hide warm clothes away in a closet and take care of updating your wardrobe for the upcoming summer season. But what a surprise it will be to find out that your favorite skirts, dresses and suits do not fit on you. And in most cases, it is winter time that helps us accumulate extra pounds. But getting rid of them will help charging at home. For weight loss, you need to perform a series of exercises, lead an active lifestyle and eat right. Read more about the options for life-saving charging for losing weight in this article.
The right attitude is an important moment in achieving any goals
If you have already decided to lose weight by the summer period, the main thing is to tune in correctly before starting a workout. First, find some free time when nobody will distract you. Secondly, find and print a photo of your ideal, for example, it can be an image of your favorite actor or actress in a bikini. Place this photo on the refrigerator and in the room in which you plan to do fitness.
How to do exercises at home?
When you already have the right attitude, do not forget to prepare the place and equipment for charging. For example, you need a rug, dumbbells of 1.5-2 kg, a jump rope, a towel, a fitball and a small bottle of water.
Those who wish can also get special gloves for sports (without fingers), which will help to avoid slipping hands, for example, when practicing with dumbbells or while doing push-ups. And, of course, do not forget about your favorite musical selection of rhythmic and incendiary music.
Ten main rules for losing weight
In order for your fitness exercise to bring maximum benefits, try to observe the following rules:
- try to eat about an hour before your workout;
- in the process of playing sports, drink still water (1-2 sips at a time);
- at the end of the workout, do not eat for about 3 hours;
- Ideally, each exercise should be performed 50 times, but do such a load in stages;
- any fitness exercise starts with a warm-up (well-heated muscles will save you from injuries, sprains and other undesirable consequences);
- do physical education at least three times a week;
- do all exercises using repetitions, etc.
Are you ready? Then let's go. Our training begins with a warm-up. To do this, just 10-15 minutes to jump on a skipping rope, go for a run or jump in place.
Short charge for all parts of the body
This standing exercise is suitable for those who do not have the ability to jump or run to warm up all muscle groups. To do this, you will need to stand up to your full height and spread your legs shoulder width apart. Next, start making small circles with your head in one direction, and then in the other direction (enough to do 5 times at the initial stage). Then put your hands on your shoulders and circle them back and forth (you can leave the previous number of times).
Now stretch your arms to the sides and rotate the brushes first clockwise, and then counterclockwise. At the next stage, go to the elbow joints, which are also recommended to perform rotational movements.
Put your hands on your belt and twist your hips in one direction and the other. Spread your legs wide, bend forward, put your hands on your knees and begin to perform circular movements to the right and left.
Then lift one leg first and twist the foot of the foot (the exercise is performed in both directions), and then do the same thing with the other foot. Next, make 5 inclinations in each of the sides. This will be a short but proper charge for all joints and muscle groups. It can last from 5 to 20 minutes.
Raising legs and alternating them with jumps
Immediately after warming up, start exercises to strengthen the muscles of the legs. To do this, connect them together and alternately raise your knees to your chest. Repeat the exercise 10-15 times for each leg. Then bend the leg at the knee and turn it to the side. After that, straighten it to the side. Moreover, the supporting leg should not bend (keep it upright). Repeat for the opposite leg.
The next exercise will be the swing of the legs from the karate stand (hands are clenched in fists and are located in the chest area, the left leg is in front and the right leg is behind). Perform a swing leg (as forward), which stands behind (10 times) and repeat, changing position. At the same time, remember: charging the house should be carried out with a sufficient amount of free space. Therefore, when doing the leg swings, make sure that during the exercise it is impossible to hurt someone or anything.
The number of approaches with swings over time can be increased to three. And the gaps between them should be diluted with imitation of jumping rope (if present, the real one will do). By the way, it is during jumping rope that fat is burned quickly and muscles are pulled up.
Squats - the best "simulator"
No home exercise is complete without squats. This is an ideal exercise during which all muscle groups are affected. To do this, spread your legs wider than your shoulders, bend your hands into fists (keep them at chest level) and begin to squat.
Pay attention to your knees. They should not go beyond the level of socks. The second important point is to squat better near a stool, chair or side of the sofa. Or just imagine that you plan to sit on an imaginary chair. At the same time, transfer the body weight to the heels. Squat in stages.
In the first training session, this can be one approach and only 10 times. On the second - the same number of times, but in two approaches, etc. By the way, to increase the load, such exercises can be performed with dumbbells. To do this, during the next sitting, they must be put on the hips or on the waist. By the way, before doing exercises with squats, you can put a fitball or an ordinary inflatable ball nearby.
Next, go to the wall and place the ball so that your back rests on it. Start crouching slowly, as if jumping down the ball while holding onto the wall with it. Perform the exercise in two sets of 10 times.
Ballet "plie" for legs
No exercise at home for weight loss is complete without exercises, the purpose of which is to tighten the inside of the thigh. Especially when your task is to lose weight in an extremely short time. To make your hips slimmer, you can’t find it better than an exercise in the style of ballet “plie”.
To do it, spread your legs wide and turn the socks to the sides so that you get a right angle. Put your hands on your belt. Then start crouching without lifting your heels off the floor. In the process of moving down, count to three, and when climbing up - rise with the count of two. Perform the exercise 5-10 times for 2-3 approaches (rest between them should not be more than one minute).
The main thing in this exercise is not to overdo it with the depth of the squat. Do it until your knees maintain a right angle (90 º). At the same time, try to keep your back straight and do not bend much in the lower back.
Leg lunges to strengthen muscles
The next important exercise that is part of our charging complex is lunges. It will help you pump the front of the thigh and strengthen the gluteus maximus. Stand straight for it.
Then lift up, for example, the right leg and step it forward by completing a crouch on the supporting hind leg. Do this exercise 10 times on each leg. Remember about the knee, which should not go beyond the area of the toe of the leg, which is emphasized.
In the next step, lunge in both directions. That is, first make it forward, and then with the same foot back. Repeat 5-10 times with each foot. This is what you will get gymnastics for weight loss. At home, it is much easier to perform than in the gym or fitness center.
Firstly, you do not feel embarrassed by prying eyes, and you can easily focus on the quality of the exercise. And, secondly, for classes you do not have to wear a sports uniform and shoes. It is enough to have a comfortable T-shirt, loose pants or shorts. You can wear socks on your feet or even stay barefoot.
Transitions between exercises
In order to maximize the load on the muscles, your exercise at home (for weight loss it is better to perform it with a certain number of approaches) may be accompanied by additional actions. For example, the gap that has arisen during the transition from one exercise to another can be filled with additional movements.
One option involves jumping. For example, you did squats, but you still have to complete two more approaches, you can fill the gap with jumps. Raise your hands up and spread your legs. Then jump sharply and at the same time bring down both your arms and legs, and then spread them also in a jump. Perform 5-6 such movements and go to the second, and after the third approach.
Waist exercises
Spread your legs wide, fold your arms crosswise and start the rotation with the upper part of the torso. First, bend to the right leg, then move your head and hands down, and then rise up on the other leg. Perform in both directions (5 times each).
Do not forget that charging at home (for weight loss or just to keep your figure in good shape) should not go without water. Moisten your throat and go back to class.
Next, set your feet a short distance from each other. Lean your hands against your body and begin to slide one of them down the upper thigh. In this case, the opposite hand should rise up. Change hands and repeat the exercise exactly the opposite. Do 5-10 times on each side.
Exercises for legs on the floor
Get on all fours. Then leave one leg on your knee and straighten the other at an angle of 90º. Start lifting it up, but do not lower it to the floor, but keep it on weight. Perform 10-15 max. Then change your leg. Ideally, you need to bring up to three repetitions of 60 times. With this exercise, you can carefully work out the front and inner thighs.
Then get back on all fours, take one leg back and bend it at a right angle. Lift her up. From the side it looks as if you are trying to reach the ceiling. Do it 10-20 times. Repeat with the other leg. In this exercise, not only the hips, but also the gluteal muscles, work.
Floor Exercises
Lie on your back and bend your knees, and put your hands on the back of your head. Begin twisting by lifting the upper half of the body up. Do it 10-20 times. Then, bend one leg at the knee and lay it on top of the other. Now try to rise and reach the knee of that leg, which will be on top, with the elbow of the opposite arm. Change legs and sides. So you make the oblique muscles work.
Stretching and relaxation
Climb up and sit with your legs straight. Reach for your socks with your hands. Then spread your legs to the sides and bend alternately to one or the other side. Fold your feet with a butterfly (feet together and knees apart) and spring them lightly. Raise your hand up and connect it to the opposite hand behind your back. Change the position of the hands. Lie on the floor and relax. In yoga, this exercise is called shavasana. To achieve the full effect, you can temporarily cover your eyes.
So our gym for weight loss is over. At home, as you can see, it is not difficult to carry out. Above all, follow our advice and use common sense. Do not overwork. Relax in time and do not forget to stretch at the end of the charge.