If you think about losing several kilograms, think about not only your diet, but also the most effective exercises. I offer modern fitness clubs, very diverse equipment: Power Simulators, treadmills, elliptical simulators, stationary bicycles, dumbbells, rods and other options. But is this necessary -weight loss without failure? In my professional appearance - no! In fact, if you don't have the opportunity (most often due to lack of time) to visit a fitness club, you can use very effective exercises that you can do at home. The topic of the post is the best practices for losing your home.
Please note that these are not only randomly chosen exercises. These exercises are selected based on the many years of practice by Fitness coach. And each has repeatedly proved its great efficiency in the various complexes of weight loss and the general physical training of people of very different levels.
First, a little theory that explains the essence of the question.
What should be your home weight loss exercises?
Not all exercises are suitable for actual weight loss, but only those that meet certain rules. Because at home the possibility of using additional equipment is generally deprived, weight loss exercises must be quite complicated. And, of course, you can do a little complementary weight that can be at home: dumbbells, pancakes from dumbbells, body bars. What is there - standard glass of water!
Slimming exercises must be very energy -content. Bending hands with dumbbells, all kinds of equality on simulators and block systems - this is inappropriate! We need real exercises that seriously involve the mass of large muscles into work. The load should be fair for sweating and significantly increased pulse until you get the deep breath. Otherwise, there is no need for hormonal shifts in the body.
Practices must have a lot of freedom and cannot limit ourselves to one of the joint bending in one plane. By doing the right exercises, you have to maintain balance and burden the muscles that are not yet suspected! Such exercises include a variety of muscles and organs to work. And that's very good! After all, this accelerates metabolism. The exercises should be directed to different zones of the body, not just the problematic on which there are folds. So forget about weight loss exercises! Training the whole body. And on the abdominal muscles, don't forget to do 2-3 exercises. Thus, it immediately solves many problems and not only removes the stomach. 
And the last. Weight loss exercises should be done with a large number of repetitions: 20-30 or more! Ideally 50-60 times. If some exercises are difficult, they will always have simplified analogs. Remember that it is important to lose a lot of repetitions for weight loss!
Seven best exercises to lose weight
I have selected the best exercises for you to use at home and in everyday life. Many of my clients can easily do them at work, in the office, in a warehouse, next to their car, under stops. These are the exercises.
Squat
Traditional squats have been performed correctly and is one of the best exercises for losing weight in sufficient quantities.
Crook
Stand straight, the shoulders of the legs width apart. The hands are lowered along the body. Tighten the lower back and return a small pool. Bend your knees and lift your arm forward or up. In the lower position of the thigh, it should be parallel to the floor and the back is still tense. The lower back is not rounded! It is important that the knee does not go too far during squatting. It's harmful! To avoid this, pick up the pool stronger and decide the body. When you bow your legs, take the deep breath when extended - exhale. Well, if you can do at least 25-30 squats. Cool if 50-70.
Push -ups
Pushing the floor is another wonderful practice that literally is present everywhere.
The implementation of push -ups
Take out your position about lies. If you are not in very good physical condition, use the push -up options with your knees (see link below). Put your hands wide enough, at least 85-95 cm. The body and legs must be a line. Gracely bent his elbow and try to touch the floor with his chest. It doesn't always work. But you have to strive for that. If it is still difficult to go up, you can not bent your hands not until the end, but only partially. This is also very useful. We get this option, which is still very useful. Then straighten your arm at the elbow. Repeat the required number. When you bow your hand, take a deep breath. When extending - exhalation. 
Seat
This is one of the best practices for abdominal weight loss.
Seating exercise is primarily the training of abdominal muscles.
To complete the exercise
Lie on a sports carpet, bend your knees to 90 degrees, stretch your hand towards your head. Personally lift your arm and immediately lift your body to a sitting position. Then return to the starting position smoothly. If your feet rise while you are in seat, connect them to a heavy element: a sofa, a wardrobe, etc.
The seat should seek 20-30 repetitions. And surely put something softer under the sacrum area, otherwise it will produce this place with a number of repetitions.
Bridge
This exercise promotes the bottom of the buttocks.
The bridge is an excellent tool for training the muscles of the buttocks and the back of the hips.
To complete the exercise
Lie on the carpet and bend your knees to the right corner. Between the legs approx. 20-30 cm. Fold your hand to your stomach. Raise and lower the pool smoothly and work with the muscles of the legs and buttocks. If the exercise is given too simply, it is advisable to put an additional load on the lower abdomen or switch to one foot to exercise (see link below).
When the pool is lifted, it exhales when you lower it - breathe in.
At least 20-30 repetitions should be done in this practice.
Spell
Burpee - king of weight loss! But it's quite difficult to do.
Burpee execution
There are many options for Burpee.
- Burpee for experienced - classic push -ups + jump
- Burpee to an average level - push -ups knee + climbing to standing position
- Burpee for beginners - position emphasized + climbing in standing position
Generally speaking, this is placed in the position of the stoppat and then quickly in the standing position. And repeat many times. Experienced fitness lovers complement it with jumps. Less experienced - just change the position of the body as quickly as possible.
Breathing is deep and rhythmic when the burpee is performed. Otherwise, you will not live until the end of the approach!
Burpee should be done in a fairly large amount of at least 20-30 times per approach.
Planck
Planck is a practice of weight loss of the waist and abdomen. Planes are static exercises for waist and pressing.
To fulfill the first lane
Pick up the situation to stand on the elbow. The body and legs are on the same line. Hold for at least 30 seconds for at least 30 seconds.
To fulfill the side rod
Take the situation to stand on an elbow. The legs should be placed. It is harder to keep the balance. The task is to keep it on one side for at least 30 seconds and then on the other side. This is considered an approach.
You can breathe when you make boards. But it is better to do it rhythmically without delay. You can stand in the strips for a few minutes when recording.
Walk
The usual walk that is done daily at a good pace is one of the most pleasant exercises for weight loss at Sports Caps Shoes. Just walk and enjoy! What could be better? Walk daily for at least 30-60 minutes daily. In bad weather, you can change the walk on the treadmill.
How to properly perform weight loss exercises
You can do them three times a week. But before doing the exercises, it is worth doing a short warmth.
The number of approaches is two or three. The number of repetitions is at least 15-25, depending on the workout. Static exercises - strips - do at least 30 seconds.
And the walk should be exercised for at least 30-60 minutes a day.
Exercises cannot be done at the same time, but crush and continue daily on different days. This is much more efficient!
Now you know enough about the most effective exercises in home weight loss. The case is small - use them in practice and enjoy the result. I wish you a success!