If extra pounds do not allow you to wear a tight-fitting dress, then they must be urgently disposed of. Refusing food is not the only wise decision.
Do exercises for burning fat at home for the problem area that needs to be reduced.
Exercises for burning fat at home how to do it right: features
The difficulty of getting rid of extra centimeters on the body will depend from some factors, such as:
- body type;
- physical training;
- the will and desire to go towards the goal.
Exercises need to be performed systematically with a strictly defined sequence. At first it will be difficult, but in the future you will be able to get used to the rhythm and routine of classes.
As practice shows, at the initial stage of training, one should not expect quick loss of body weight and subcutaneous fat layer. With the start of training, the muscles build up blood and slightly increase in size, so it seems that you are not losing weight, but rather gaining mass and volume. but after a week of training, the long-awaited weight loss comes and volume reduction in problem areas of your body.
Exercises for burning fat at home: on hand
When a woman's adipose tissue is localized in the region of the shoulder blades, shoulder and upper arm, this gives her a lot of inconvenience. Not all men like full female hands. Under such a figure, you have to choose special clothes that should hide the flaws. But you can cope with this by performing a set of certain exercises designed specifically for this part of the body.
Butterfly Exercise
For this exercise, prepare something heavy for each hand. It can be: dumbbells or special weights on the hands (if any), bags with cereal, two plastic one and a half liter bottles filled with water, sand or the same cereal.
Pick up weights from 0.5 to 1.5 kg. Stand upright with your feet shoulder-width apart. Stretch your arms along the body. With a breath, spread your arms in different directions, making a right angle. As you exhale, return to the starting position. Repeat this exercise 10 times, then take a 3-minute break and do it again in the same amount. Over time, you can increase the number of repetitions by adding 2-5 units every day.
Thanks to these exercises, you will strengthen your shoulder muscles and triceps, tighten the skin in this area.
Push ups
The actions of this exercise are aimed at strengthening the entire shoulder girdle. It includes not only arms and shoulders, but also the chest, the area of the shoulder blades, and the neck.
Lean on the floor with both hands, stretch the whole body and legs horizontally, rest your toes on the floor with your toes. Keeping your body in this position, straighten your arms. As you exhale, bend your elbows to touch the floor with the tip of your nose. On inspiration, return to the starting position. Do 10 repetitions of 2 sets with a break of 5 minutes.
Triceps training
This kind of exercise is aimed at burning fat and tightening the skin on the inside of the shoulder.
Sit on a chair and rest your hands on the edge. Slide your thigh out of the chair and leave your hands in the same place. Do a squat to the floor, and then lift your body to outstretched arms so that the pelvis is in the same plane with the surface of the chair. Use only the arm muscles to complete this exercise. Sit down again and rise again. Do 10-15 repetitions of 2 sets with an interval of 5 minutes.
The simplest exercises for burning fat at home: on the stomach
In order to get a beautiful flat stomach and burn fat at home, you need to work out different areas of the abdomen using different exercises.
Transverse twisting
This is an exercise for the upper press. Lie on the floor face up. Bend your legs at the knees, and put your hands behind your head. Take your left knee and right shoulder blade off the floor. Touch your elbow to your knee. Repeat this element with the other leg and opposite arm. Perform 10 repetitions on each side. Over time, increase the load by 3-5 repetitions daily.
Classic twist
This exercise is performed lying on the floor. It is advisable to fix the feet with fingers slipping under a sofa or battery. Hands are located behind the head. As you exhale, pull your elbows towards your knees, lifting your head and shoulder blades off the floor. As you inhale, lower yourself back to the floor. Make sure your back remains round during this exercise. Start with 10-15 repetitions with an increase in load of several units every day.
In the process of this exercise, the middle muscles of the press, which are located at the navel and fat burning, respectively, is carried out in this area.
Outstretched legs
If most of the body fat is located on the lower abdomen, then this exercise will help get rid of them.
Lie on the floor, stretch your arms along the torso, legs straighten. While inhaling, holding your feet together, tear them off the floor and lift them vertically up. Keep your legs level. When you inhale, lower it back to the floor. Start with 10 repetitions, daily increasing the load by a couple of units.
The most effective exercises for burning fat at home: on the hips
If the hips are loose and overly round, then the following exercises will help you get rid of excess.
Lunges forward
From a standing position, step forward with one foot. Lower your pelvis by bending your knees at a right angle. Push your walking foot back and return to the starting position. Repeat with the other leg. For each leg, do up to 20 repetitions.
Squats
Stand at full height, put your feet shoulder width apart. Stretch your arms in front of you. As you exhale, do a squat with your knees bent at a right angle. Make sure that the heels do not come off the floor, and the body does not lean forward. The back and shoulders should remain flat. Return to starting position.
At the initial stage, do up to 20 repetitions of 2 sets. Increase the load daily by adding 1-3 reps to this exercise.
Home Fat Burning Exercises: Professional Tips
• If you have contraindications for health reasons, you should consult your doctor before starting workouts.
• In order to burn unnecessary kilograms at home, you do not need to buy special equipment. A sofa, a chair, a bottle of water can become for you little helpers in solving the issue of excess weight.
• Believe in yourself and your strength. Go to the end. Know that the set of exercises that you yourself have compiled will be effective. You will be able to understand this when you feel the heaviness in the worked out area. This means that the muscles work and get the necessary load. The result is not far off.
• If you began to conscientiously perform all the necessary exercises for burning fat at home, this does not mean that you can eat sweets in double volume. Instead, moderate high-calorie foods. In connection with the appearance of increased loads, the body will need resources that it can draw from the excess fatty tissue of your body.
