Extra weight is not only a female problem, many men have excess weight. Most often it is associated with an incorrect lifestyle and diet. Regular exercise – an effective way to deal with excess weight for men. Training will not only help to tone the body, but also strengthen the muscles and the cardiac system, will improve the hormonal background of the body. If you don't have time to go to the gym, you can work out at home. But be ready for the fact that it will require you willpower and patience. A set of exercises for weight loss for men at home should be combined with a diet and a healthy lifestyle.
To lose weight and strengthen your muscular system, you will need to exercise regularly and watch your diet. It is usually easier for men to train than to limit themselves in food. Follow a protein diet, you need to eat 3-4 times a day with short breaks. So after a workout not feeling hunger, before class, eat a bowl of porridge. Very well saturates buckwheat and rice porridge. The best sports exercises for weight loss in men at home – running, strength and cardio.
Effective exercises for slimming men at home
This set of exercises includes a warm-up, aerobic and strength exercises. You need to do at least 2-3 times a week. Inventory you will need, – collapsible dumbbells and rope. Dumbbells can be replaced with two 2-liter bottles.
The main tasks of the complex of exercises for weight loss for men at home:
- muscle strengthening and training;
- the burning of excess fat;
- heart strengthening.
Every exercise you need to perform 2 sets of 15-20 reps. Control your pulse during training. If the value is higher than 160 beats, wait until it drops to normal. Before the complex you need to perform a warm-up. The best way to do this is to run slowly on the spot for 10-15 minutes.
- body Twisting. Lying on the floor, bend your knees, hands fold behind your head. Exhale and curl as you inhale. As you exhale, return to the starting position.
- Squats – 40 times.
- Mahi dumbbells. In hand, take two dumbbells of 15 kg. Hands raise at chest level. Make hand swings to the sides and forward.
- Jumping rope – 100 times.
- Squats – 40 times. During the exercise, keep your hands on your belt.
- Jumping rope – 100 time.
Perform this set of exercises to reduce weight for men at home need for 2 months. If you clearly follow the recommendations, correctly and regularly perform exercises and follow a diet, you can lose up to 10 kg of weight.
Exercises for weight loss at home for men usually include training to work out all the problem areas. The main problem for overweight men is a big belly. To remove it, include in your classes are exercises to work out all the muscles of the press: twisting, leg lifts, plank, slopes with dumbbells. It is best to alternate these workouts with running and other aerobic exercises.
Training Program for drying at home
The range of workouts included strength exercises that need to be alternated with Jogging in place and jumping. It is necessary to be engaged 2-3 times a week. Training time – 1 hour. This training effectively helps tone the body. The results will be better if the exercise is combined with a diet.
- dumbbell Press standing.
- Mahi dumbbells in hand.
- Lunges with dumbbells.
- Squats with dumbbells.
Exercises should be done 3 times for 5 sets. Try to rest between sets for no more than 5 minutes.
Read also: Exercises for belly slimming and sides at home.