Keto Diet The home page of official website
Share this
The philippines (en)
Flag (The philippines)

Exercises for weight loss: the best programs at home

exercise set for weight loss

One of the most effective ways to lose weight at home is to exercise regularly.It is recommended to do weight loss training according to the program.It should include strength training (push-ups, lunges, pull-ups, dumbbell presses, deadlift) and cardio (running, aerobics, swimming, rope jumping).

When developing an individual training plan, factors such as sports training level, weight, age, lifestyle and profession should be taken into consideration.

A set of strength exercises for training at home

Strength training at home solves three problems: strengthens muscles, increases calorie consumption and stimulates the endocrine system.This helps stimulate the metabolism and increase the rate of fat burning.

The lesson should begin with preparing the heart, muscles, ligaments and joints for the load.To do this, it is recommended to do a warm-up: jump rope for a few minutes, make a series of stretching bends on the body, swing the limbs and twist the torso.Preparation for the training takes approximately 15 minutes.

The duration of the main lesson should be between 45 and 55 minutes.

moves

It provides powerful pumping of the femoral biceps and quadriceps muscles.The hips, lower back muscles and abdominal muscles are also subjected to stress.

Execution order:

  1. Take the starting position: Stand with your feet shoulder-width apart, lower your arms along your body, straighten your posture and pull your belly in.
  2. Take a step forward with your left foot while lowering your body.
  3. Return to the starting position and perform a squat step with your right leg.

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

deadlift

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

Technical:

  1. Place two dumbbells in your palms and lower them towards the front of your thighs.
  2. Separate your legs shoulder width apart.
  3. As you inhale, lower the projectile down, leaning your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, return to a standing position.
  5. Perform 12-14 repetitions.

The recovery pause between series is 55-70 seconds.The number of approaches is four.

Exam

how to do push ups to lose weight

Push-ups make it possible to effectively pump the pectoral muscles and shoulder triceps.

The sequence of correct push-up technique:

  1. Lower yourself to the floor with your stomach down, place your palms at chest level, place your shins over your toes, and lift your pelvis up until the entire body is completely aligned in one plane.
  2. As you inhale, lower your chest down.
  3. Push up as you exhale.
  4. Perform approximately 25 repetitions.

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

dumbbell rows

The main task is to pump the latissimus dorsi and biceps brachii muscles.

The correct way to pull dumbbells:

  1. Hold the bullet in your left hand.
  2. Place your right hand on the bench and place your right knee on it.
  3. Align your spine and tighten your core.
  4. Place the dumbbell at arm's length, at chest level.
  5. As you inhale, pull the weight up and move your elbow back as far as possible.
  6. Lower the projectile while inhaling.
  7. Repeat the movement 12-13 times, then take a break for a minute, rest, and do the exercise three more times.

ball board

To perform a static exercise to train the abdominal muscles, you will need a fitball and a hemisphere.

Algorithm:

  1. Place the sports equipment on the floor at a distance of approximately 100 cm from each other (depending on the person's height).
  2. Place your palms on the hemisphere and throw your shins over the fitball.
  3. Lift your pelvis up until your body is completely aligned in the horizontal plane.
  4. Fix in this position for 30-45 seconds.
  5. Get up, rest for about 40 seconds, and do three more similar series.

Barbell Squat

One of the most powerful weapons in the fight against excess weight.It makes it possible to create a powerful functional load for the whole body, significantly increasing the rate of fat burning.

barbell squats for weight loss

Technical:

  1. Equip the bar with weights and, gripping the barbell firmly in your hands, throw it over your shoulders.
  2. Open your legs wide and point your toes outward.
  3. Tighten your abdominal muscles.
  4. Slowly lower yourself into a “squat” position while breathing air into your lungs.
  5. As you exhale, rise to a standing position.
  6. Perform about 12 repetitions, then take a one-minute rest period and do the exercise three more times.

Dumbbell chest press

The exercise is used to pump the pectoral muscles, triceps and front deltoids.

Sequence of actions:

  1. Take two dumbbells in your hands and lower your back onto the bench.
  2. Bend your knees 90 degrees, place your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. When entering, lower the projectile into the area just above the chest (elbows parted to the sides).
  5. As you exhale, press the dumbbells upward.
  6. Perform approximately 12-14 repetitions.
  7. Take a minute break to recover and do 3 more sets.

One leg deadlift with dumbbells

The exercise is more suitable for men and women with training experience.For beginners, it is better to do deadlift on two legs.

Technical:

  1. Grab two dumbbells and lower the weights until your arms are completely straight.
  2. While inhaling, smoothly bend your body forward and simultaneously extend your left leg back (a right angle should form between the supporting and hind legs).
  3. As you exhale, return to a standing position.
  4. Do 12 reps, then rest 50-70 seconds and do a similar row with emphasis on your left leg.

The number of approaches is four.During a lunge, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

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

Application order:

  1. Hold the bar at shoulder width.
  2. Lift your feet off the bench (chair).
  3. Bring your feet together.
  4. As you exhale, pull your body up.
  5. As you inhale, lower your torso.
  6. Do as many pull-ups as you can, then rest for about 75 seconds and do three more sets.

Pulling your legs towards the horizontal bar

Exercise ensures the development of the lower and middle parts of the abdominal muscles.

Technical:

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

fat burning cardio

Effective fitness to burn fat on your stomach, legs, hips, arms and back should include plenty of cardio.Aerobic exercises for weight loss help you quickly speed up your metabolism and achieve slimness in all parts of your body.

It is effective to use at home:

  • Dance aerobics.Musical rhythmic gymnastics can be performed both with your own weight and with various sports equipment: step platform, dumbbells, gymnastic balls, sticks and elastic bands.Dance aerobics also allows you to do morning exercises.The duration of a lesson should be 25-40 minutes.
  • Jumping rope.The most effective is the system in which the exercise is performed cyclically: 2-3 minutes - jumping, 45-75 seconds - pause for rest.It is recommended to perform at least seven approaches in one lesson.
  • Swimming.It is recommended to visit the pool twice a week for 40 minutes a day.Swimming is most effective when using high-intensity styles: breaststroke, crawl.Pools with cold water should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.It is an effective tool to burn calories every day.The effectiveness of this type of cardio depends on duration rather than intensity.Therefore, a walk should last at least 120 minutes.

To get the maximum benefit from aerobic exercise, it is recommended to do it on an empty stomach, wearing warm clothing (this will create a thermogenic effect).

educational programs

It is recommended to do strength and cardio training at different times of the day: the first in the morning, the second in the evening.This technique will shorten the recovery time after each session and provide maximum fat burning effect.The duration of training should be determined according to each person's general health condition and functional training level.The average value for aerobic exercise (excluding walking) is 25-40 minutes, and for strength training 45-50 minutes.

The main consideration when creating a training program for weight loss should be the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: beginner, intermediate and advanced.

entry level

For overweight girls and beginners, the most effective system will be a system in which all muscles of the body are trained in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges on the horizontal bar, push-ups, push-ups, pulling legs on the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squat, dumbbell chest press, dumbbell rows, ball plank.
  4. Thursday: closed.
  5. Friday: deadlift, push-ups, push-ups, leg push-ups.
  6. Saturday: dance aerobics, rope skipping.
  7. Sunday: long walks.

The initial level should last about 2-3 weeks.

intermediate level

The training program at this stage aims to burn fat and create beautiful relief.Its essence is that no more than two muscle groups are pumped in one session.This technique allows you to do more exercises specifically for each part of the body.This not only gets rid of fat, but also makes it possible to build muscle in underdeveloped areas of the body.

Course schedule:

  1. Barbell squats, lunges, deadlifts, ball planks, leg pulls on the horizontal bar.
  2. Pull-ups on the horizontal bar, dumbbell rows, push-ups and dumbbell chest presses.

It is recommended to exercise according to this scheme every day, with alternative exercises.

The average level is calculated for one month.On days when there is no strength training, a series of cardio exercises should be performed.

A challenging program for intense fat burning

A two-week split is optimal for advanced exercisers (those with a long training history) and women who want to reduce the percentage of subcutaneous fat but are not overweight.Its essence lies in the fact that in one workout only one muscle group is pumped.

Sample plan:

  1. Monday: chest work (push-ups, dumbbell chest press).
  2. Tuesday and Wednesday: Cardio exercise.
  3. Thursday: Leg pumping (deadlift, single-leg deadlift, lunges).
  4. Friday and Saturday: aerobic exercise (running, swimming, rope jumping, aerobics).
  5. Sunday: closed.
  6. Monday No.2: back exercise (pull-ups on the horizontal bar, dumbbell rows).
  7. Tuesday, Wednesday No.2: aerobic exercise.
  8. Thursday No.2: pumping the abdominal muscles (putting a plank on the balls, pulling the legs to the horizontal bar).
  9. Friday, Saturday No.2: cardio training.
  10. Sunday No.2: stress-free rest day.

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

Common mistakes

For girls who are just starting their weight loss training, it is important to avoid common mistakes.

The most important of these are:

  1. Desire to exercise for several hours every day.This technique does not lead to more intense weight loss and in some cases can even lead to stagnation of results and overtraining.
  2. Bend your back during squats, lunges and deadlifts.This should not be done as this technique can damage the intervertebral discs.
  3. Dehydration of the body.Many girls, in order to quickly lose weight, try to drink less water, mistakenly believing that in this case the fat will begin to oxidize.In fact, due to lack of fluid, metabolic processes in the body (including lipid metabolism) will slow down.Therefore, it is necessary to drink enough water throughout the day: Its daily volume should be at least 1500 ml.

The work-rest routine is of great benefit in losing weight: It has been found that if you train and sleep at the same time every day, your body will begin to lose excess weight much faster.

Contraindications to strength training

In case of severe heart and musculoskeletal diseases, strength training for weight loss at home should be limited or completely excluded from the training program.In this case, static loads (for example, planking on the balls) and light cardio (walking, calm swimming) can help.

All types of exercise should be avoided during infectious diseases.

In order to eliminate any contraindications and protect yourself as much as possible from health problems, it is recommended to undergo a full comprehensive examination on the eve of classes and consult a sports doctor.