Doing simple exercises at home that do not require special
equipment is a convenient and affordable way to lose weight. Today we offer you
a set of such exercises.
All exercises are selected so that they can be performed at
any age: the risk to joints, spine, and cardiovascular system is minimized. The
main thing is not to rush, do everything slowly, without jerking. The exercises
are best done with weights - dumbbells or large plastic bottles filled with
water or sand. Weight will have to be found empirically. Start at 0.5-1 kg and
work up to 2-3 kg over a few weeks. The rule of weight selection is this: the
first repetition may even be easy for you, but the last two should be given
with considerable effort.
For weight loss, the complex must be performed at least 3-4 times a week, but it can be done every day. The first time you have to force yourself. With the help of special tests, it was determined when a habit could be considered acquired, that is, its implementation no longer required special efforts and did not cause internal protest. It took the most time to get used to running the volunteers got used to fruit for dinner and healthy drinks faster. So, be patient for two months, and then you will not only lose weight but also exercise with pleasure!
Standing Rise
Target area: shoulders, chest, abdomen, legs.
Stand straight, feet shoulder-width aside, arms with
dumbbells down. The shoulders are extended, the stomach is pulled in, and the back
is straight. As you inhale, raise your arms through the sides up above your
head, while lifting on your toes. Stretch upward as much as possible, as you exhale,
lower your entire foot, lowering your arms.
20-25 reps.
Raising Squats
Target area: hips, glutes, waist, shoulders, chest.
Stand up as in the previous exercise. Squat while lifting
the dumbbells forward to the horizontal. Do not slouch, maintain balance, and
make sure that the knee does not protrude forward over the toe. Do not squat
too low; your hips should be horizontal or above the knee. Make sure you use shin splint wraps for
avoiding any injuries or anything else.
15-20 reps.
Side
Bends target area: waist, hips, abdomen, and shoulders.
Put your feet together, and pull in your stomach. Bend to the
sides alternately, while lowering one hand (the one towards which the tilt is
made) along the thigh as low as possible. In addition, bend the other and pull
it to the armpit.
20 reps in each direction.
Steps Forward
Target area: hips, buttocks, arms, waist.
Stand up as in the first exercise. Take a wide step forward
onto the heel, transferring your weight to the front leg, slightly bending the
back, and lifting it to the toe. At the same time, bend one arm at the elbow,
turning your palms forward and lifting the dumbbells to your chest. Return to
starting position and repeat on the other leg, bending the other arm.
15 reps per leg/arm.
Legs
Curl target area: hips, buttocks.
Lying on your stomach, put your head on your hands, legs
straight. Lift one leg to tear the knee off the floor (if it didn't work right
away, it doesn't matter, it will work out over time). Bend your knee, trying to
keep your hip motionless. After doing the prescribed number of times, change
your leg.
50 reps per leg.
Dumbbell Pelvis Raise
Target Area: Hips, Buttocks, Waist
Lying on your back, curve your legs, feet on the floor.
Squeeze the dumbbell with your knees (if heavy, use a small ball or empty
bottle). Tighten the muscles in your buttocks, thighs, and abdomen to lift your
pelvis off the floor as far as you can. Direct it straight up without swinging
or jerking.
20 reps.
Dumbbell Leg Raise
Target Area: Hips, Abdomen
Take the starting position, as for the previous exercise,
with a dumbbell (ball, empty bottle) sandwiched between your feet. Stretch out
your arms, put them on the floor, and you can rest your palms. Without lifting your
lower back and shoulder blades off the floor, pull your knees up to your chest.
In this case, the angle in the knee joint is maintained, that is, the feet with
a clamped dumbbell rise.
15 reps.
Crossing The Legs
Target area: abdomen, thighs
Lying on your back, raise your straight arms straight up.
Stretch your socks, tighten your legs. Spread them as far as possible to the
sides (you can belay with your hands under the hips), then bring them together,
crossing over you.
40 reps.
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