When you think of a few kilograms of weight loss, you should immediately think not only about diets but also about the most effective exercises. I offer modern fitness clubs with a wide variety of equipment: power trainers, treadmills, elliptical trainers, immobile bikes, dumbbells, rods and other options. But is it all needed for weight loss without failure? In my professional look - no! In fact, if you do not have the opportunity (usually due to lack of time) to visit a fitness club, you can use very effective exercises that can be done at home. The theme of the recording is the best weight throw exercises at home.
Remember that these are not just a randomly chosen exercise. These exercises are chosen based on many years of training training. And all of them have repeatedly proved their great efficiency in various weight loss complexes and a joint physical training with a very different level of people.
First of all, a little theory that explains the essence of the problem.
What should be the weight throwing exercises at home?
Not all exercises are suitable for effective weight loss, but only those who follow certain rules. Because we usually lose the option of using additional equipment at home, weight loss exercises should be quite complex. And, of course, they can be done with a small extra weight that can be at home: dumbbells, dumbbells, body tape. What is - simple water bottles!
Fate exercises should be very energetic. Bending hands with dumbbells, all sorts of equality equivalent and block systems - all this is not suitable! We need real exercises that seriously incorporate large muscle masses into work. The cargo should be appropriate for sweating and significantly increased pulse until deep inhalation. Otherwise, the body will not require hormonal changes.
Exercise should have many degrees of freedom, not limited to bending in one plane in one plane. By doing the right exercises, you are forced to balance and tense the muscles that were not even suspected! Such exercises include many different muscles and organs to work. And that's very good! After all, it accelerates metabolism. Exercise should be directed to different areas of the body, not just the problematic that has wrinkles. So forget about weight loss exercises! Train your whole body. And on the abdominal muscles, just remember to do 2-3 exercises. So you will immediately solve a lot of problems and not just eliminate your stomach. 
And last. Weight loss exercises must be done with a lot of repetitions: 20-30 or more! Ideally up to 50-60 times. If some exercises are heavy, they will always be simplified by analogues. Remember that it is important to make many reps in order to lose weight!
The seven best weight throws exercises
I chose you the best exercises you can use at home and in your daily life. Many of my customers easily do them at work, office, warehouse, next to their car stops. These exercises.
Squats
Conventional squats performed correctly, and enough quantities are one of the best exercises for weight loss.
Squats
Stand straight, the shoulder area of the leg apart. The hands are lowered along the body. Tighten the lower back and give it a little pelvic back. Fold your knees and raise your hands forward or up above your head. The lower thigh position should be parallel to the floor and the back is still tense. The lower back is not rounded! It is important that your roads do not go through squats. It's harmful! To prevent this, take the pelvis stronger and tilt the body forward. As you bend your feet, take a deep breath, exhale - exhale. Well, if you can do at least 25-30 squats. Cool if 50-70.
Push -ups
Pushing from the floor is another great exercise that can be done literally everywhere.
Push -ups execution
Take a lying stop. If you are not yet very good in physical shape, use Push -up options on the roads (see link just below). Put your hands wide enough, at least 85-95 cm. The body and legs should be one line. Beautifully bending the elbows and try to touch the floor of the chest. It does not always work. But it should seek it. If it is still difficult to press, you can bend your hands not completely, but partly. It is also very useful. This option is obtained, which is still very useful. Then straighten your hands at your elbows. Repeat the required number of times. Breathe deeply as you bend your hands. When you extend - exhale. 
To sit
This is one of the best exercises for weight loss.
Sitting exercise is first and foremost a workout of the abdominal muscles.
During exercise
Lie on a sports mat, bend your knees to 90 degrees, stretch your hands towards your head. Energy lift your hands and immediately lift your body to the sitting position. Then smooth back to the starting position. If your legs rise while sitting, screw them on a heavy object: sofa, closet, etc. When lifting your body, exhaling, in reverse motion - inhale.
Sitting should try to do 20-30 reps. And surely put something softer under the sacrum, otherwise you will teach this place with many reps.
The bridge
This exercise helps you lose weight buttocks.
The bridge is a great tool for training the buttocks muscles and hips.
During exercise
Lie on the mat and bend your knees to the right corner. Between the legs about 20-30 cm. Fold your hands on your stomach. Raise smoothly and lower the pelvis, working with the muscles of the legs and buttocks. If the exercise is done too easily, it is worth placing an additional load on the lower abdomen or switching to one leg exercise (see link just below).
When lifting the pelvis, exhaling, when lowered - inhalation.
At least 20-30 repetitions should be done in this exercise.
Burpee
Burpee - King of weight loss exercises! But it is quite difficult to do it.
Burpee execution
There are several Burpee options.
- Burpee for experienced - classic impetus + jumping
- Burpee for the average level - Push -up with a few + climbing to standing position
- Burpee for beginners - position is emphasized and lying + climbing to standing position
In general, it all depends on whether to help you stop lying and move quickly to standing position. And repeat it many times. Experienced fitness enthusiasts complement him with leaps. Less experienced - just change your body position as soon as possible.
Breathing in Burpee is a deep and rhythmic rhythm of movements. Otherwise, you just won't live at the end of your approach!
Burpee should be done in a fairly large quantity of 20-30 times as you approach.
Planck
Planck is an exercise with weight loss in the waist and belly. Airplanes are static lumbar and press exercises.
Fulfillment of the front band
Keep standing on your elbows. The body and legs are on the same line. It is necessary to maintain this position for at least 30 or more seconds.
Realization of the sidebar
You should take the position of parking on one elbow. The legs should be on top of each other. It is harder to balance. The task is to keep at least 30 seconds on one side and then the same. This is considered to be in one sense.
You can breathe by making boards. But it is better to do it rhythmically, immediately. When you choose, you can stand in strips for a few minutes.
Walking
The usual stroll done everyday, well, Sport Sport's comfortable shoes include one of the most enjoyable weight throw exercises. Just go and enjoy! What could be better? You should walk on foot daily for at least 30-60 minutes. In bad weather you can change a walk on the shore.
How to Correct Weight Throw Exercise
You can do them in any order three or four times a week. But before doing exercises, it is worth doing a short warm.
The number of attitudes is two or three. The number of reps is 15-25 or more, depending on the exercise. Static exercises - strips - do 30 or more seconds.
And walking should be practiced daily for 30-60 minutes or more.
Exercise cannot be done immediately, but crushed them on different days and do them daily. It's much more effective!
Now you know enough about the most effective weight loss exercises at home. The case is small - use them in practice and enjoy the result. I wish you good luck!