The most effective way to lose weight at home is because people's material life is getting better and better, and many people are troubled by the problem of obesity. Losing weight is a topic that everyone is very concerned about. There are many skills to lose weight at home. Here are the most effective ways to lose weight at home.

The most effective way to lose weight at home 1 the most effective way to lose weight at home 1. dumbbell

Do you think dumbbells can only practice arms? Then you really underestimate it. Dumbbells can be said to be a panacea in fitness equipment. As long as you master the application method, you can lose weight anywhere you want. The common specifications of dumbbells are 5kg, 10kg, 15kg and 30kg. According to the exercise action and personal sports ability, choose the appropriate specifications. Beginners suggest starting with small dumbbell exercises.

Advantages: it is convenient to carry, used many times and less dangerous.

Practice times: 15~30 times is an action. Beginners suggest doing 1~2 groups, and those who have a foundation can repeat multiple rounds.

Note: Hold the dumbbell in a closed way. Beginners should practice with small dumbbells. When practicing, the movements should be standardized and the time should not be too long to avoid wrist injury.

The most effective way to lose weight at home II. Elastic band

Elastic belt is a simple exercise tool made of natural latex, which can improve muscle strength, physical activity and flexibility. According to the magnitude of resistance, elastic belt is divided into eight resistance grades, from light to heavy, namely brown, yellow, red, green, blue, black, silver and gold. The longer it is pulled, the greater the resistance of elastic belt. Elastic bands can exercise muscles in almost all parts of the body. The resistance of elastic belt is determined by the direction of pulling force, so it can be adjusted by itself, effectively avoiding the damage to other parts during training.

Advantages: simple and diverse use, low risk and interesting.

Practice times: one action is done in two groups, one group is 8~ 12 times.

Note: elastic belt can be fixed with some objects on the body or sports field. Pull up elastic belt with strength, and then slowly recover.

The most effective way to lose weight at home 3. Yoga ball.

The fitness ball made of rubber can bear strong pressure and is elastic, and can effectively exercise the muscles of chest, abdomen, back, buttocks and legs. Yoga ball is not only effective and interesting, but also versatile, suitable for almost everyone, especially for recovery from injury. Fitness ball is an aerobic exercise, which can enhance people's cardiopulmonary function, shape and lose weight, and improve people's flexibility, strength and balance.

Advantages: interesting, helpful to the recovery of injuries, suitable for fitness beginners.

Practice times: one action 15~30 times.

Note: It is best to wear tight clothes when exercising, which is beneficial to the contact between the body and the sphere and makes the action more flexible.

The most effective way to lose weight at home 4. Yoga circle.

Yoga circle is also called Pilates circle, and its proper name is "Resistance Circle", which can be used for yoga practice, Pilates movements or other movements. In the process of practice, yoga circle plays a very good auxiliary role, which helps to enhance human flexibility, lose weight and shape.

Advantages: flexible exercise and flexible use.

Practice times: keep an action 15~30 seconds.

Note: People with joint or ligament injuries had better not try yoga circle.

The most effective way to lose weight at home five, foam roller

Foam roller is also an interesting fitness tool. This small device can be used to complete a variety of actions, which can effectively stretch quadriceps femoris, hamstring, fibula and other muscles, effectively relax muscles and eliminate muscle tension and spasm.

The most effective way to lose weight at home six, kettle bell

The kettle bell is shaped like a pot. There are 10 kg, 15 kg, 20 kg, 25 kg and 30 kg by weight. Hu Ling can be used to push, lift, lift, throw and squat, and improve people's explosive power in an all-round way.

Practice times: one action 10~20 times.

Advantages: small size and good muscle training effect.

Note: When lifting Hu Ling, you should close the handle and start practicing small specifications.

The most effective way to lose weight at home seven, abdominal wheel

Abdominal wheel is a small instrument for muscle training, which is convenient to carry and is not limited by the venue, so it is very suitable for family use. Friends who don't know much about the use of abdominal chakras may think that they are specially used to exercise the abdomen. In fact, there are many ways to play abdominal chakras. Different ways of playing abdominal chakras are aimed at different parts, which can make people get full exercise.

Advantages: abdominal muscle training has obvious effect and is convenient to carry.

Practice times: 20~30 times a day.

Note: Beginners should not challenge too difficult movements at first, but should start with the basic kneeling position. After you have a certain foundation, you can do the abdominal wheel action of tiptoe landing.

The most effective way to lose weight at home is eight. stretcher

Stretcher is a kind of equipment suitable for mass fitness. Used to practice chest muscles, biceps brachii and triceps brachii. . In addition, if the stretcher is used for sit-ups, squats and other actions, you can also exercise abdominal muscles, arms and other parts.

Advantages: The public can exercise many parts.

Practice times: 1 action 10~ 15 times.

Note: Before use, check whether the hook structure and steel wire spring are firmly installed to avoid slipping. During the action, hold the handle tightly with both hands and move slowly. Don't let go at once.

The most effective way to lose weight at home is to balance the hemisphere.

The parallel hemisphere consists of two parts, one is the upper rubber hemisphere, and the other is the lower plastic flat bottom. You can use both sides. Parallel hemispheres can be used for static or dynamic balance training, strength and muscle coordination training, spine stability training and various body postures gymnastics training. It can exercise people's coordination, flexibility and explosiveness.

Advantages: interesting, versatile, and can exercise people's balance ability.

Practice times: one action 10~20 times, static action 15~20 seconds.

Note: If the spherical surface is unstable, start with simple movements and then challenge the difficult ones.

The most effective way to lose weight at home.

Arm strength device, also known as grip strength stick, is a kind of fitness equipment specially aimed at arm muscle groups. In addition, the arm strength device can also be used to help exercise the chest muscles and wrist strength. The use of arm strength device is relatively simple, but it will be more dangerous.

Advantages: strong pertinence.

Practice times: 10~ 20 times for an action.

Precautions: arm strength equipment suitable for your physical level to avoid pulling muscles. When in use, fasten the safety belt on the handle of the hand arm.

The most effective way to lose weight at home 2 1, morning exercise in bed

Slimming effect: Exercising deep muscles will 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.

2, cereal to lose weight

Slimming effect: less absorption 100 calories.

Not used to coarse cereal for breakfast? Add a few teaspoons of wheat germ or oat bran to make 3/4 cups of low-sugar whole grain slices, which is equivalent to more than 3 grams of fiber.

3. protein is hungry.

Slimming effect: absorb 200 calories or more less.

According to the research report, the more you eat for breakfast, the less you eat for other meals. After eating cereal, you might as well add a boiled egg or a piece of partially defatted cheese to make your stomach full, so that you won't want to eat cake before lunch time.

Step 4 brush your teeth to lose weight

Weight loss effect: more 10 calories.

Take turns to stand on one foot when brushing your teeth, and change your feet when brushing your teeth (30 seconds at a time). Balanced exercise can exercise deep muscles and is good for the brain.

5. Watch TV to lose weight

Weight loss effect: strengthen abdominal muscles and consume 24 calories more.

Every half-hour long TV program has an average of 8 minutes of advertisements. You can lose weight with the remote control. Put the remote control out of reach on the coffee table. If you lie down and watch, put it on the armrest at the other end of the sofa.

6. 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.

7. Drink soup to lose weight

Slimming effect: less absorption 100 calories.

Order clear soup when ordering. Don't order two teaspoons of full-fat dairy salad, which will not only reduce your calorie absorption by half, but also make you feel full. Please eat less when the main course comes.

8, fruit to lose weight

Weight loss effect: absorb 275 calories less.

Do you like pie? Losing weight does not hinder the enjoyment of delicious food: a handful of cherries, sliced apples or pears, sprinkled with some sugar substitutes, covered and heated in the microwave for one minute, tastes as delicious as the stuffing of fruit pie.

9, cake to lose weight

Weight loss effect: 70 calories less.

Choose protein cake for dessert, because there are many gaps and the calories are half less than those of cream cake.

10, lose weight 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.