Workout at home: exercises for weight loss

When it comes to losing weight, many people think about diets and dietary restrictions. However, to achieve the desired results, you must also pay attention to physical activity. Exercising for weight loss is an ideal way to strengthen muscles, improve overall health and lose weight.

The optimal number of exercise sessions for weight loss is 4 per week. The best time to exercise is either early in the morning to “wake up” your body and give it energy for the day, or before bed to relax the body after a long day and get a good night's sleep. Class time must be at least 30 minutes.

In addition to exercise for weight loss, you should also pay attention to proper nutrition. Limit your intake of sweets, flour and fatty foods, and increase your intake of fruits, vegetables and protein foods.

Here are some simple exercises for weight loss that you can do at home:

1. Warming up is the ideal start to any workout. A 15-minute run or bike workout will help warm up your muscles and prepare your body for physical activity.

2. Circular movements of the head - stand straight, feet shoulder-width apart, knees not tense. Perform 10 circular movements with your head in each direction. This exercise will help improve neck flexibility and strengthen the muscles in your neck and shoulders.

3. Circular movements with your arms - stand straight, feet shoulder-width apart, knees relaxed. Perform 10 circular movements with your arms forward and backward. This exercise will help strengthen your shoulder and back muscles.

4. Circular movements of the body - stand straight, feet shoulder-width apart, knees relaxed. Pull your buttocks in tightly to secure the position and protect your lower back. Start performing circular movements with your torso 10 times in each direction. This exercise will help strengthen the muscles of the waist and sides of the abdomen.

5. Leg raises - stand straight, feet shoulder-width apart, knees relaxed, arms extended straight in front of your shoulders. Raise your right leg towards your left hand; if it is difficult for you to lift a straight leg, you can slightly bend it at the knee. Do 12 reps on each leg. This exercise will help strengthen the muscles of the thighs and buttocks.

6. Squats - stand straight, feet shoulder-width apart, knees slightly bent. Slowly lower yourself down, as if sitting on a chair, and then slowly return to the starting position. Perform 3 series of 12-15 repetitions. This exercise will help strengthen the muscles of your legs and buttocks.

7. Plank - Lie face down on the floor and lift yourself up onto your forearms and toes. Try to maintain a straight line from head to toe. Hold this position for 30 seconds - 1 minute, and repeat 3-4 times. This exercise will help strengthen your core and back muscles.

8. Jump Rope - Take a jump rope and start jumping, raising your knees as high as possible. Continue jumping for 1-2 minutes, then rest for 30 seconds and repeat 2-3 more times. This exercise will help strengthen your leg muscles and cardiovascular system.

Exercising for weight loss is a great way to improve your health and lose weight. Start with simple exercises that you can do at home and gradually increase the load. Don't forget about the optimal nutrition that will help you achieve your desired results.