Weight loss: beginner workout at home how to do 11

Beginner workout at home

Rapid and efficient weight loss, sometimes referred to as resistance training, weight training, or strength training, is a crucial component of any fitness regimen. By forcing your body to bear resistance—such as dumbbells or your own body weight—or against it, this strengthens you. Additionally, it promotes the development of muscle endurance, which increases calorie expenditure. Strength training is just as crucial for weight loss as aerobic training in your exercise regimen. These are some extremely easy and very effective weight training exercises that you may do at home if you’re a beginner and don’t know how to lose weight while exercising.

Benefits of strength training

Another way of how strength training can help you lose weight is to boost your metabolism while simultaneously reducing body fat. Along with this weight loss, resistance training comes in handy with many other health benefits. It strengthens bones and improves health as well as flexibility as well as brain health. With this you will also end the problem of back pain. Plus strength training improves your posture and balance. After weight training, you will be in a better mood and feel full of energy.

How to start

You first find a place with enough space to move around in your home for weight training exercises at home. In this we will be mostly on our yoga mat, so make sure you have enough room for that, as well as enough room to extend your arms. Make sure to wear sports shoes before the workout to avoid any injury while doing this. Before starting weight training, do some warm-up exercises like brisk walking or jogging on the spot, as well as some basic stretches. Once your muscles have warmed up you can start exercising.

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Lungs exercise

Lunges help loosen the muscles of your lower body such as your quadriceps, hamstrings, glutes and calves. Begin by standing with your feet shoulder-width apart and step forward with your right foot and lower your hips until your right leg is at a 90-degree angle. In this, make sure that your front knee should not be further than your toes. Now you stay in this position for a few seconds and come back to the starting position. Now repeat the same action by moving your left leg forward. Repeat this process 10 to 12 times, then rest for a while and follow up with another set.

Squat to Raise Overhead, dumbbell overhead press

This squat variation helps to tone down your glutes, leg muscles as well as your core, back, shoulders and triceps muscles. In this, stand with your feet slightly wider than your hips and your arms along your body. If you are a beginner you can skip the dumbbells and add them later after the workout.

Now, slowly lower your hips to a squat position and hold for a few seconds then come back to standing position and raise the arms overhead you return to the starting position 3 sets with 5 repetitions for each Do it. As you become more comfortable, you can increase the repetitions.

Dumbbell shoulder press, dumbbell shoulders exercise

With this exercise, you can target the muscles of your shoulders, arms, core and chest. For this, if you do not have dumbbells in your house, then you can also use water bottles with good grip. First of all, stand with your feet shoulder width apart. Raise the dumbbells and raise them to shoulder height and raise them above your head until your arms are fully extended. Stay in this position for a few seconds and then bring the dumbbells back to shoulder height. Do this for 3 sets and do 5 repetitions for each. You can do with heavier weights once you are comfortable with lighter weights.

Plank

Planks are generally an excellent exercise for strengthening your core and stability. If you’re not able to hold a plank, it’s really important to improve your body’s strength to reduce your weight. A plank is very easy to do but harder to hold. Make sure your posture is correct, otherwise you could hurt your back.

To do this exercise, rest on your forearms and toes and keep your head and body parallel to the floor in a straight line. Engage your core muscles to give you the strength to hold this difficult pose. Stay in this position for as long as you can. If you have less stamina, try to only hold for 30 seconds and increase the time limit daily as your core gets stronger.