Exercises for weight loss at home without special equipment and additional burdens. General rules of home training for weight loss.
The problem of overweight has long been considered global, which can be understood by walking down the street. People who are obese or even just gain a few extra pounds are almost everywhere. Of course, in most cases, everything will be fixed by a regular gym, but what if for some reason you can not visit it?
In this case, exercises to lose weight at home will help, which can be performed without additional workload or special equipment,
Ukraine , Ukraingate , 31 , January , 2022 | Sport
General rules of home training for weight loss
It is important to understand that any set of exercises for weight loss at home should mainly consist of functional, voluminous and energy-consuming movements.
The main task is to burn as many calories as possible, which can be provided only by:
Involvement of as many muscles as possible in work;
Maintenance of high intensity when performing exercises;
Alternation of different types of work (repeated, cyclic, etc.);
Quite a long workout.
The exception to the last point is “Tabata”, where the bet is made on short, but the most intensive cyclical training. Otherwise, even if you do the usual push-ups from the floor, the workout should last at least 20 minutes, preferably 30-35.
You should also forget about the usual number of approaches used in the gym.
Working with your own body weight implies slightly different principles, so the guideline should be:
Fatigue;
Time;
Total number of repetitions performed during training;
Only functional movements.
Returning to specific types of movements, you need to prioritize only those that involve more than one joint. Everything that is called isolated exercises should be left for narrow-minded work in the gym. Fortunately, such movements are not so many and they are widely known, so you do not have to study the correct technique of exercise, for example, as in the development of traction.
If you highlight all the exercises for weight loss at home, then among the main and those that can not be excluded will be:
Squatting;
Push-ups from the floor / wall;
Different variations of twisting and lifting legs, bicycles and others;
Static loads.
The latest exercises are included in the complex for weight loss at home not so much for the sake of calorie expenditure, but for the sake of improving muscle tone, strengthening the muscles themselves to improve the body’s response to acidification. This will allow you to gradually increase training volumes and even progress in terms of overall load.
It should also be noted that due to the small number of exercises that can be performed without burdening, they often have to be combined together, alternating in different complexes.
Usually, one type of movement is not enough to burn a lot of calories and make the body start fat burning. Fatigue and failure will occur much earlier than you can perform the required amount of load.
Squats, lunges and lower body training
Contrary to popular belief, it is not always necessary to hang a lot of pancakes on the bar to make squats effective. At home, this can and should be compensated by the intensity and number of approaches and repetitions, which is much more important when it comes to weight loss.
What types of squats can be performed?
There are no special restrictions, although it is better to focus on:
Ordinary squats, which are a classic of fitness (but without weight);
Squats with wide legs;
Squats with a narrow leg position (for additional training of the quadriceps);
All squats in one video:
Other options, such as a pistol, are not recommended. First, they are incredibly difficult to perform and require significant physical training, and secondly, they do not provide the required energy expenditure.
We should not forget that this version will put a heavy load on the knees, so squats on one leg should quickly become a distant goal and a landmark, which should be sought in the future.
Another great movement for the lower body will be lunges
These exercises for every day to lose weight at home are best suited, because they provide a fairly high calorie expenditure, in addition, they develop muscle well, even if you do not use weights. If you already find it easy to cope with your own weight, then any handy tools (water bottles or anything that has the appropriate weight and compactness) will come to the rescue.
Outbreaks appear to be exacerbated during the day. For example, on one day you perform lunges forward, and during another workout you perform lunges backwards. It is not necessary to overload legs and to do both options.
Source : Ukrgate