Classes at home for weight loss

Due to the shyness experienced in relation to its imperfect body, many people are afraid of going to the gym . In this case, the only option for losing weight is staying at home.

To make a set of classes for losing weight at home no less energy-intensive than training on a variety of simulators in the fitness center, we need only one piece of equipment - a pancake. Only not the one that can be eaten with honey and caviar, but the one that is used by weight lifters for vultures.

If you do not have such a pancake, in the framework of this fitness program at home for weight loss, you can replace it with a heavy dumbbell, or with a bottle of sand. The main rule is to repeat the whole complex 5 times, as a circular training.

Complex of exercises

  1. Raise your hands with a pancake over your head, we make the most common attacks forward, alternating legs. We perform 30 times. The knee does not go beyond the sock, follow the breath.
  2. Squats - legs wider than shoulders, even back. Squat as low as possible, we pancake as much as possible back, then straightening our legs, stretching out our hands with a pancake in front of us. Exhale we do on the rise, we do 20 sit-ups.
  3. Deadlift - legs are half-bent, we tilt the body forward, the pelvis is pulled back, hands with pancake are lowered to a level below the knees. On exhalation straighten the body and raise the pancake to the level of the pelvis. We do 4 times, on the 5th we lower the pancake to the floor, we pass to the emphasis lying down. We do push-up, go back, take a pancake and make 4 more repetitions of deadlift. Then again do push-ups and repeat the deadlift. So, in total it is necessary to make 15 push-ups and 60 reps of thrust with a pancake, that is, we do 15 approaches for 4 traction and 1 push-up.
  4. We get up, legs together, a pancake we lift above a breast, hands we press to ourselves. We make a thrust to the side, at an exhalation rise and a pancake we lift upwards above a head. We make 30 attacks, alternating legs.
  5. Pancake on the floor, between the legs, we make jumps to 180⁰, keeping the position of the pancake between the legs - 20 jumps.
  6. Lay down on the rug, swing the press. Pancake in the hands, we round the back and on exhalation we make rises, stretching out our hands with a pancake over our heads. We perform 20 times.
  7. We lean back, pancake in our hands in front of us, do turns to the right and left - 20 times.