Sling the band around your back and hold each end of the loop in your hands while you perform push ups as normal. It’s important to maintain correct form – pay attention especially to keeping your back straight (or slightly arched) and bending only at the waist and knees. Bending at the waist and knees, hold onto the band in the centre and pull it upwards to perform deadlifts. Step into either end of the loop and stand with feet wide apart, toes pointing out. You should always perform the overhead press with the band moving in front of your face, not behind your head. Keeping your body straight, push the band up above your head until your arms are straight. Standing inside one end of the loop, hold the other end with both hands in front of your shoulders. Now stretch the band by pulling it upwards, squeezing your shoulder blades together at the top of the movement. Be sure to keep your lower back slightly arched throughout the exercises – do not bend your spine forward. Stand on the centre of the band and hold each end of the loop while bent forward at the waist. Be sure to practice using correct squat form. Now you can perform squats with the added resistance from the band. Hold one end of the resistance loop in front of you at shoulder height and step on the other end, inside the loop, with feet shoulder-width apart. Doing 2 or 3 circuits twice a week will be very effective for weight loss, as long as you also decrease the amount of calories you consume and increase other physical activities, like walking, in your daily life. The best way to do the workout is to perform all the exercises in the order they are shown, 10-15 reps per set and as little rest as possible in between. This at-home weight loss workout contains 10 exercises that will target every muscle in your body. Here’s how to use exercise bands for weight loss at home They are available in 5 resistance levels from light to xx-heavy. Pull up bands (pictured) are the best for doing at-home weight loss exercises because of the versatile way in which they can be used to do compound strength movements. But these are not always convenient to use at home, so I recommend using a resistance band, which is just as effective as using weights. Heavy compound exercises traditionally are best done using an Olympic barbell and weights. What you need for this at home weight-loss workout: Of course these kind of exercise are not safe for everyone, for example those with a heart condition, so always check with your doctor if unsure. This will force your body to burn up your fat reserves as you do the exercises and, through something called the EPOC Effect, for long after you’ve finished your workout. This is the key to burning a large amount of calories – do high intensity exercises that fire up your cardio system and leave you short of oxygen. Done properly, these exercises will get your heart pumping and leave you out of breath. The exercises in this workout are all compound strength exercises using movements that recruit several large muscle groups to work together. Like with anything worth achieving, there’s no getting away from the hard work. If the workout doesn’t make you sweat, it’s not going to help you burn up your fat stores. The key thing you need to know about effective weight loss is that the exercises need to be big calorie burners. How to do exercises for weight loss at home The most important thing is: it really works. In this post I want get straight to the point and show you a weight loss exercise routine which is convenient to do at home or wherever you happen to be. For that you can check out my article on how to lose weight through the power of habit. Here I don’t plan to get into a deep analysis of the different ways to lose weight. There’s no magic answer of course, but if you want to get results fast, it’s important to work smart. What’s the best way to do exercises for weight loss at home?
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