You don’t have to suffer to lose weight. Find out how to lose weight efficiently with these five home exercises
Those who want to lose weight can become discouraged before even starting this journey, thinking only of the sacrifices they will have to make and the “suffering” that losing those extra kilos entails. However, you don’t have to suffer to lose weight.
One way to make this possible is to opt for practical and fun physical activities. That is, something that doesn’t become a boring obligation but rather fun, easy to do. As physical educator and pedagogue Leandro Twin says, it is better to do the second most effective training in the world, for the whole year, rather than doing the first only for three months.
We therefore turned to a physical educator and personal trainer, Lana Pessoa, who selected five good exercises to do at home, without the need for equipment, and which will increase daily calorie expenditure, a fundamental factor for losing weight without suffering. Check:
1 – Squat with jump
Perform a joint squat, with your knees and hips flexed, so your buttocks are facing backwards. However, when you go up, you make a leap upwards. “It is a powerful exercise to start the sequence. In it, we have a high caloric expenditure, since we move the body as a whole (legs, abdomen and arms to give power during the climb). We work in a localized way, strengthening, mainly legs and glutes,” says Lana.
2 – Race interrupted
You need to stay still and simulate the steps of a run, raising your knees as much as possible. “Running involves a high caloric expenditure and, when you push your heel to the ground to lift your knee, the localized action in the buttocks is enhanced,” adds the specialist.
3 – Kneel down and stand up
To do this exercise, you need to lift your entire body weight with just one leg and then do the same with the other. Always alternate to remain in an upright position. According to Lana, when you lift all your weight you burn a lot of calories and when you push your foot towards the ground to come back up, you focus a lot on your legs.
4 – Jumping jacks
Classic! Open and close your hands as high as possible, while performing the same movement with your legs, making small jumps. “In this movement we work a lot on the calves, minimizing varicose veins and strengthening the shoulders. And this is very important to improve the proportion between waist and shoulder, in the triangle situation. The result will be the appearance of a slimmer waist” , says the staff.
5 – Skipping rope (without rope)
In this case you just need to simulate the movement. “If you have motor coordination, you can include punches, as if there were a punching bag in front of you. It is an exercise that works the lower and upper limbs and promotes high caloric expenditure,” reveals Lana.
Special advice for losing weight without suffering
“My suggestion is to do each movement for 30 seconds and rest for 10 seconds walking side to side. If you have energy left, repeat the circuit until you complete 15, 20, or 30 minutes. To finish the sequence, you can dance to two songs you like, so you loosen up your body and continue to burn calories, which makes training even more enjoyable”, concludes the coach.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
