With the rush of everyday life, finding the time and resources to go to the gym or follow a restrictive diet can be a challenge for those who are determined to lose weight.
However, the good news is that it is possible to achieve significant results without leaving home and with simple resources at hand.
We spoke with physical education specialists and compiled a list of effective exercises that can help those who need to lose weight in the comfort of their own homes:
Physical exercises that you can do at home and lose weight
1. Jumping Jacks Sequences:
Ideal for starting your warm-up and stretching your muscles, jumping jacks work different parts of the body, including your calves, quadriceps, glutes, hip flexors, arms and legs. Just jump and open your legs and arms simultaneously.
2. Squat sequence:
Essential for strengthening the legs, buttocks and abdomen. Start with three sets of 15 repetitions and increase as endurance improves.
3. Plank exercise:
In addition to helping with weight loss, it strengthens the arms and rib cage and improves posture. Start with three sets of 30 seconds each and gradually increase.
4. Belly chain:
Great for reducing measurements and strengthening the abdomen. Make changes between traditional sit-ups, side planks, and obliques. Start with three 1-minute sets with rest periods.
5. Small runs:
Running for short periods helps burn fat. Start with 15 minutes and gradually increase the duration according to your adaptability.
6. Push-ups:
Strengthen the arms, shoulders and chest. Perform three sets of 10 to 15 repetitions, and adapt according to your ability.
Always remember to consult your doctor and obtain permission to exercise before starting any activity. takes care!
