Weight loss in home 100% :
Exercises that can be done at home for fitness :
Weight loss in home : It is very important to be able to do various sports at home so when you do not have the conditions to go to the gym;
Be able to maintain your fitness.
These home exercises that we will introduce to you can be easily done indoors, and by repeating these movements, you can reach your ideal weight and body without going to the gym or buying sports equipment.
Skype Jump – Weight loss in home
In this exercise, you have to pair your legs together.
Keep your hands close to your body and focus on the core and center of your body.
Now spread your legs shoulder-width apart by jumping.
Stick your palms together above your head.
Then return to the previous position and repeat this exercise quickly.
On the next level, place a rope on the floor and stand next to it.
Then gently bend your knees and jump from one side of the rope to the other.
When jumping and reaching the ground, both feet should reach the ground at the same time.
Do this exercise for 30 seconds in 3 sets.
Each set contains 15 seconds.
Plank and lateral plank
It is very important to work on the core and center of the body and strengthen it, which helps prevent injuries and back pain, and increases balance and endurance.
First you have to start from the push-up position and bend your elbows and place your palms on the ground and keep your weight slightly above the ground.
On the second level, stand on one side of your body and keep one of your hands on the floor, then drop your focus and weight on one of your hands.
Wait 30 seconds for each of these.
Touch the heel and crunch of the bike – Weight loss in home
In the first exercise, lie on your back and bend both your legs and place the soles of your feet on the ground.
Try to touch the ankle of the right foot with the right hand and do the same for the left side of the body.
In the second level, lie flat on your back and put your hands behind your back, bending one knee and keeping the other straight.
Then strike the right elbow to the left knee and the left elbow to the right knee.
In this movement, create a push-up position on the body and keep your body straight.
Then bring one knee to the chest.
Return to start mode.
Do the same for the left knee.
In the second level of this exercise, stand like Scott.
Place your palms on the floor in front of your face.
Then take a plank position and quickly return to the squat position and repeat this method several times.
Flutter kicks – Weight loss in home
In this method, lie on your back.
Put your hands next to your body.
Place your palms on the floor and raise your body completely.
Keep the heel about 12 inches off the ground.
Repeat the quick movements in turns for each leg and keep moving the legs.
Lie on your back on the next level. Keep your hands close to your body.
Place your palms on the floor.
Gently bring both legs together and hold for one second at the highest possible position.
Go back to the starting position and complete the repetition once.
Take a look at the boards in the gym and find a similar device at home.
Short tables usually have this condition as well.
Then put both hands on them and pull your body.
Keep your legs parallel to each other.
Keep your hands completely straight, then bend your elbows so that your upper torso is down and return to the first position.
In the second level of this exercise, take the plank mode.
Keep your hands straight and come down again and repeat this movement like swimming.
Chair push up
Take a chair in the first level exercise.
Put both your hands on the chair and try to use the power of your hands to move your whole body up and down.
The soles of your feet should be flat on the floor and only the center of your body should go up and down.
In the second level, take a plank-like position.
The only difference is that your hands should be perfectly flat and the palms of your hands should be on the floor, then bend your elbows and bring your body down and up again.
Shoulder press – Weight loss in home
In such an exercise, you must stand straight.
Hold a dumbbell in both hands.
If you are at home; You can also use a bottle of water.
Then keep your hands close to your body and bring them up and straighten and return to the starting position.
Sit on a chair in the second level of exercise.
Raise both hands with a dumbbell or flat bottle, then bend your elbows to a 90-degree angle and return to the original position.
Gentle rotation of the hand
In this case, you should spread your legs shoulder-width apart and stand straight.
Hold dumbbells or a bottle of water in both hands.
Then, without shaking your arm or head, bend your hand at the elbow and raise it.
Then change the direction of your hands and hold it next to your body and bring it up and down and repeat this exercise as before.
Ordinary Scott and Jumping Scott – Weight loss in home
In this case, you have to repeat Scott’s move.
Stand up straight and extend your arms forward and straighten, thinking that you are sitting on a chair and bending slowly.
You need to be careful that your knees do not protrude from your toes.
Stand in the same position in Scott Jump.
Spread your legs shoulder-width apart.
Go for a regular squat first, then jump when you get up.
The jump should be perfectly soft and not injure the knees.
Stand in this movement similar to the normal and natural position of the Lounge .
Bring one foot back and place the sole of the other foot on the floor.
Use your hands and bend your back leg and lower yourself slightly.
In the second type of longs, take the previous position; Take a step to change your foot.
Bird position workout – Weight loss in home
In this exercise, you should be similar to swimming.
Place your palms on the floor.
Your body should rest on your hands and then bend one leg and bring the other leg up.
Repeat for each leg.
In the next move, you should have one leg straight and one foot on the ground from the knee.
The difference is that your foot will no longer go up and will go straight back.
Bridge movement and hip traction
In this exercise, you should lie flat on your back on the floor and then try to bring your abdomen and buttocks up.
Your knees should be bent and the soles of your feet should be on the ground.
You should repeat the same in the next exercise;
The difference is that the sole of your foot should be slightly forward and reduce the amount of bending of the knee, and then bring your body vertically up so that only the head and one sole of the foot is on the ground, and again for the other foot this Repeat.