How to exercise and lose weight at home?

Many people think that losing weight means going out for a run or going to the gym to exercise, but in fact this idea is very limited. Some people are busy at work during the day and only have time at night. At this time, they can exercise at home. Using some simple fitness equipment or not very intense exercise methods can also achieve weight loss effects, so how to exercise and lose weight at home?

1. Weighted Lateral Raise

Stand upright with your feet shoulder-width apart and hold a bucket of water in each hand (the weight depends on your personal situation). Bend your elbows slightly and slowly lift the bucket to shoulder height in a sideways position. Hold for a few seconds, then slowly lower your arms. Note: The movements and recovery must be slow, otherwise the exercise effect will be halved. 15 movements per set.

2. Gliding push-ups

Needless to say, I learned push-ups when I was in middle school. Here I'm going to talk about a push-up that's more difficult: place a piece of paper or cloth under each palm - to reduce the coefficient of friction. While supporting your body, slowly slide your hands relative to each other and bring them closer together, and then restore your body and hands. How about it? It’s not so easy this time, right? 20 in a group.

3. Single-leg arm support

Find a chair, place your hands on the edge of the seat to support your upper body weight, bend one leg and stretch the other leg forward. Using the strength of your arms and one leg to support yourself, slowly lower your body until your upper arms are parallel to the ground, then slowly return to the original position. Do 15 movements in a set, and change legs after completing a set.

4. Push-up leg raise

Get into a push-up position, but place your forearms flat on the ground in front of you, locking your shoulders and keeping your spine straight. Lift your left leg and right hand at the same time, straighten them off the ground, hold for about 3 seconds, then return to the original position. Do 20 movements in a set, and switch to the other leg and arm after completing a set.

5. Weighted Lunge

Find a box or a few boards together, put one foot on it, take a big step forward with the other foot, and hold a heavy object in front of your chest with both hands (you can put half a dozen bottles of mineral water in your travel bag). Bend both legs at the same time, squat down into a lunge, and then return to the starting position. Do 15 movements in a set, and switch the positions of your feet after completing a set.

Through the above introduction, everyone is clear about how to exercise and lose weight at home. Different people achieve different weight loss results during exercise. This is because everyone's physical condition is different, and the amount of exercise and even the choice of exercise methods are also different. In short, any fitness method requires long-term persistence.