Learn how to train properly at home and what exercise to choose to maximize your performance and save time. It is quite difficult to train at home and not because of a lack of time or a lack of sports equipment. This is primarily due to psychology. To do full body exercises at home requires a lot of motivation. If you decide to seriously engage in fitness, but you cannot attend the gym, then home training can also become quite effective. Today we will show you how to make your home workout as effective as possible for fighting fat.
Home warm-up exercises
Warm-up should be an obligatory element of training for you. Its duration is 5-10 minutes, and the main task is to warm up the muscles and prepare them for high loads:
- Exercise # 1. The hands are on the shoulder joints, after which you begin to rotate your arms back and forth. It is enough to do 10 repetitions in each direction.
- Exercise number 2. Hands are on the waist and the body is tilted to the sides and back and forth.
- Exercise number 3. The starting position is similar to the previous movement, but in this case you need to rotate the pelvis clockwise and counterclockwise.
- Exercise number 4. Jump in place for 60 seconds. You can also use a skipping rope.
Effective home exercises for the whole body
You must understand that doing only full body exercises at home will not be enough to lose weight. You should also pay close attention to your nutritional program. Most experts believe that to combat body fat, exercise should be done on an empty stomach in the morning.
At the same time, you should not dwell only on problem areas, approach the solution of the problem in a comprehensive manner. In the training program you proposed today, there will be 10 movements, which must be performed in two or three sets of 15 repetitions each. Results with regular exercise can be noticeable after a few months.
Neck exercises
The purpose of this movement is to eliminate the double chin and wrinkles on the skin of the neck. This is very important, since a second chin that appears and fading skin can add at least another five years to a woman's real age.
With the right choice of clothing, you can mask the rest of the problem areas, but a closed neck can mean in the eyes of other people, the presence of certain problems. However, it's time to move on to the exercises themselves.
Straighten your chest, placing your hands on your shoulder joints. Begin to pull your neck as high as possible and at the same time press your fingers on the shoulder joints, which should remain motionless. After inhaling, count to 10, then exhale. Do 15 repetitions of this movement.
Lower your arms along your body and relax your body. Leaning your head forward, gently turn it to the left, bending your neck. Then turn your head to the right and lower it back to your chest. Move in the opposite direction.
These exercises are designed to eliminate wrinkles, and the following movement will be effective to combat a double chin. The hands are under the chin. Overcome the resistance of your hands, open your mouth. Do 15 reps.
Hand exercises
Through these exercises, you will be able to get rid of the so-called "wings" in the upper shoulder area. To do this, you need to train your biceps and triceps using dumbbells, which weigh from 1 to 2 kilos.
The legs are at the width of the shoulder joints, and the sports equipment in the hands. Begin to do arm curls, doing 20 repetitions each. For the second movement, you need a chair. Take a sitting position with a dumbbell in your hand. Performs bends at a slow pace.
The third movement is also performed while sitting. Hands, with dumbbells clamped in them, are in the area of the shoulder joints. Begin to perform an upward movement, fully straightening the elbow joint in the extreme upper position of the trajectory. The work is slow, and the number of repetitions is 15.
Exercises for the pectoral muscles
These exercises will allow you to lift your chest. Since women's breasts are mostly fatty tissue, each kilogram of fat affects the shape and firmness of the breasts. Since there are no muscles in the chest, you will not be able to change the elasticity or shape, but lifting thanks to the work on the chest muscles is quite possible.
To perform the movement, you need a chair or fitball. Take a supine position on your upper back, supporting your body with your legs bent at the knee joints. The dumbbells are clamped in straightened arms and are in front of you. Smoothly lower the shells behind your head as low as possible. The arms are lowered while inhaling, and while moving in the opposite direction, it is necessary to exhale. Do 4 sets of 12 reps each.
Exercises for the abdominal muscles
To become the owner of quality abs, you need to reduce belly fat. To do this, in addition to doing exercises for the whole body at home, you must adhere to an appropriate nutrition program. Drink plenty of water and avoid sweets and flour products.
Take a supine position with your knees bent. Hands are behind the head, and the feet are side by side. Begin to lift your torso to the knee joints without lifting your lower back off the ground. In total, you need to perform three sets of 30 repetitions.
You again need to take a supine position with your arms extended along the body, and your legs must be bent at the knee joints and lifted so that the thigh is perpendicular to the ground. Begin to pull the knee joints to the chest, while lifting the pelvis completely off the ground. The number of sets and repetitions is the same as in the previous movement.
Exercises for the waist
Put your palms together in a bunch and begin to perform side bends. So the work is slow, and the back should always remain flat. It is also necessary to ensure that the body tilts strictly in the vertical plane. You need to do two sets of 15 reps.
Place your feet at the level of your shoulder joints and place your arms at your waist. As you inhale, bend forward, keeping your back straight. In the lower position of the trajectory of movement, pause for two counts and return to the starting position. In total, you need to perform two sets of 15 repetitions.
Exercises for the muscles of the buttocks and thighs
Sit on the ground with your back upright. With the help of the muscles of the thigh and buttocks, you need to rise into a chair position, supporting yourself in your arms. In the upper position of the trajectory, you should linger for half a minute. Do 30 reps.
The next movement is called "swallow". In a standing position, swing your right leg backward, while moving your body weight to your left leg, tilting your torso forward. In this position, you should remain for half a minute, and then return to the starting position. Repeat on the other side. In total, you need to do two sets of 40 repetitions for each leg.
Exercises for the legs
Take a supine position with your arms along your body. Start lifting the body until only the head, shoulder and elbow joints, and feet touch the ground.
The most effective movement for the leg muscles is the squat. It is necessary to lower it to the parallel of the thigh to the ground. You can use dumbbells to make the movement more difficult.
Stretching exercises
When all the exercises for the whole body at home have been completed, it is necessary to stretch the muscles. In each position, you should linger for 10-30 seconds, until the tension in the muscles completely disappears.
The legs are slightly narrower than the level of the shoulder joints, and the knees are slightly bent. Raising one hand, reach for it as high as possible. Run the other way. In total, you need to do 6 repetitions.
With your back to the wall, you need to rest your palms on it. Begin to squat slowly, staying in this position for 20 seconds. In total, repeat 6 times.
A set of exercises for training the body at home, see here:
