For women who stay at home, losing weight is a worldwide problem. Home space is small, there is no equipment, no swimming pool, even if there is skipping rope, I am afraid to disturb the residents at the bottom. So how to exercise at home to lose weight is the most practical? I share the best exercise method to lose weight at home for you!

It seems difficult to lose weight by exercising at home, but it is actually simpler, because there are many furniture at home, and housewives can use it to lose weight, such as the dining table at home. Sit-ups with your hands on the dining table can thin your stomach and arms, and you can also do yoga on the carpet at home. In fact, hanging clothes at home is also a good exercise mat, which can stovepipe.

First, do morning exercises in bed.

Weight loss effect: exercise deep muscles and consume 10 calories.

Sit up slowly when you wake up, don't hold it with your hands; Straighten your legs and bend forward until you feel a slight tension in your back and back muscles. Pause, lie down on your abdomen, have a rest, and do it twice.

Second, climb stairs to lose weight

Weight loss effect: more 10 calories.

Before going upstairs with your backpack, stop at the steps and exercise your calves. Hold the railing with one hand and bend your right leg. Step on the edge of the step with the forefoot of the left foot, press the heel down, and then lift it into a toe shape. Stop and do 8- 12 times on each foot.

Third, run in situ.

Instead of standing still, you tighten your hips by running and kicking as hard as possible. This is an exercise method.

1. Stand as before.

2. After running, the closer the heel is to the hip, the better the effect.

I just want to hit my hip with my heel to do this exercise.

Fourth, power jumped.

Strength jump is a simple exercise, which can carve the curve of the lower body. Now the exercise is drawing to a close. The most important thing in aerobic exercise is time and interval training. It is more important to have the correct posture than time, so pay attention to posture during exercise.

1. Stand with your feet shoulder width apart.

2. The feet at the back are straight.

3. When the front foot bends down and lifts, the back foot jumps up gently.

4. Of course, the legs also located at the back should be kept in a straight line.

5. Repeat the action, and run in the same place when you feel tired.

Five, towel squat

Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs.

Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Hold a towel with your hands open, and raise your head. The distance between your hands is greater than your shoulder width. Do a squat, with your back straight and your hips down, as if there is an invisible chair under you, and your knees should not exceed the level of your toes. Repeat 3 groups, each group 10 times.

Six, weight loss exercise before going to bed

Slimming effect: it can make the muscles at the back of calf and deep muscles firm, and consume more calories 10.

Lie on the floor before going to bed, put your legs next to the bed or chair, bend your knees slowly, lift your hips off the floor, pause for 5 seconds, relax, and do it again 10-20 times.

Many women are limited in losing weight at home, so they can buy some fitness equipment and put it at home. The most popular fitness equipment is the treadmill, and housewives can exercise on the treadmill for 40 minutes after finishing housework. Women with fat arms can also buy barbells, which occupy a small position and have a good weight loss effect. Many housewives can lose weight at home in this way.

First, the treadmill loses weight.

If there is no heat on the treadmill, it can be calculated by a simple formula. Weight kg× time h× speed km/h= energy consumption kcal. From the operation appearance, the exercise effect is almost the same as that of walking or running on the ground, but from the actual effort of human body, it saves stepping and stretching actions compared with walking or running on the ground, which makes bodybuilders feel very relaxed and comfortable, and runs 65433 more than that on the land.

The first brisk walk on a 0-degree slope should be no less than 20 minutes, 220- age ×60-70%.

The second brisk walk, the slope is 30 degrees, not less than 30 minutes, 220- age ×60-70%.

The third time is not less than 20 minutes, with a gradient of 220- age ×60-70%, and brisk walking and running are alternately performed every 5 minutes.

Second, dumb exercise to lose weight

Squat down against the wall and raise your arms.

The first group:

1. "Sit" against the wall, with your feet shoulder width apart, toes leaning forward, hands holding dumbbells, palms facing up, knees bent, and thighs forming an angle of about 45 degrees with the wall.

2. Inhale, then slowly bend your forearm to your chest. When your footwork strength is strengthened, that is, you can complete the action with an 8 kg dumbbell, and lower your thigh to an angle of 65 degrees with the wall, and finally reach 90 degrees.

The second group:

1, feet apart, knees slightly bent, left foot in front, right foot in back, toes forward, body weight evenly distributed. Hold the dumbbell with both hands, palms facing the body. Slowly descend to lunge.

2. Then when your body is lifted, lift your arms to the sides to shoulder height, palms down. Don't let your elbow become stiff.

Third, step machine to lose weight

Training methods:

1, swing the arm, the higher the arm swing, the greater the strength;

2, squat, don't let the bent knees exceed the toes, then stand up straight and restore the state during exercise;

3. Hold the rope tightly and go up and down? Move;

Hold the rope tightly, raise one hand over your head, and then raise the other hand over your head when you step. Put the original hand down to the waist;

5. Hold the rope tightly. When one foot steps, the corresponding hand is straight forward and the other hand is placed at the waist position. Then with the footsteps, the other hand straightens forward, and the original hand is placed at the waist position;

6. Hold the rope tightly and stretch your hands to both sides when you step.

This is what I brought you to lose weight by exercising at home.