In order to keep your body in shape, is it necessary to go to a fitness club? A few years ago, the answer to this question would have been yes, yes, but today more and more people are refusing to go to fitness centers and choose fitness at home (weight loss exercises at home). There are usually several reasons for this:
- First, save money.Subscribing to a fitness club is not a cheap pleasure.
- Second, save time.Even if the fitness club is close to your home, you still need to spend some time on the road.
- Third, access to inventory.Everything you need for home fitness can be purchased in any city.
- Fourth, access to information.You can easily find weight loss exercises, complex for home, etc. on the internet. Sh. , But there is a downside. A lot of information about fitness is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home Fitness Exercise Kit
The basis of an independent fitness program is weight training, and in the gym they mostly work with extra weight (dumbbells, resistance bands, body bands, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable exercise machines, it is enough to use a series of exercises at home, which aim not only to burn fat, but also to strengthen muscles.
Fitness should start with warming up. For the first five minutes, you need to change the usual run and jump rope. These exercises are followed by a quick knee lift and a jump jump. It is important to do them correctly: spread your legs to the sides and sit down. The thighs should be parallel to the floor. Lean back and jump, raise your arms, and then return to the pedestal. After twenty jumps you can relax.
The last five minutes are heels running with heels and whistling. Several repetitions should be performed to achieve the maximum effect. Practice at full amplitude.
Exercises for all muscle groups
Thefive-day complex should include the development of all muscle groups. To strengthen the spine, you need to push 10 times from the wall and 5 times from the floor. After that, you need to do a plank exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will tighten your lower abdomen perfectly and work the abdominal bumps. After that, they twist the next one in different directions, which is advisable to hold on the football. Make sure the pelvis does not fall, so as not to shift the load. The twist should be done for 15-20 repetitions.
This is followed by a 15-20 crush and standing position. Thanks to them, you can strengthen the gluteus muscle and pump the legs. Also, this complex includes four-legged spins on the legs that need to be performed 20-25 times.
You will need 1 kg of dumbbells to strengthen your arms. The first exercise is aimed at developing the biceps. The elbows should be pressed to the sides, the body is immobile. The bottom line is to bend and straighten the arms. Perform 10-25 times.
We strengthen the triceps as follows: we lower the arms to the head and bend the elbows. We do this exercise 15 times.
How many times a week should you exercise?
To lose weight, your body needs to burn as many calories as possible. Professional trainers recommend doing weight loss exercises five times a week at home, including strength and cardio exercises.
In addition to home fitness, it is essential to include outdoor running, exercise bikes, treadmills, skis, Scandinavian and regular walking, swimming. These cardio exercises will help you lose weight and tighten your figure.
How long does exercise take to achieve results?
We have already considered that we will have two types of training: strength and cardio. Each of them requires concentration and effort.
Cardio training should last at least 30 minutes and not more than an hour. For example, 7 minutes are spent on joint healing, then 25 minutes - jogging or other cardio workouts. Finally, wait five minutes. This is one way of doing cardio, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The power plant takes less than 45 minutes and not more than an hour and a half. The rest time between sets and workouts depends on your training program. Most often, a home set of physical exercises for weight loss includes a break of no more than 45 seconds between repetitions and exercises - no more than one and a half minutes.
Inventory
The usefulness of your training program depends on how rich your sports inventory selection is. It is impossible to install several simulators in the house at once, so you have to decide what kind of equipment you will have to buy. If you choose to run, swim or walk outdoors as a cardio workout, then you should not buy an exercise bike or treadmill. Instead, you can safely place your strength training device.
If it is convenient for you to do fat burning exercises at home, then you should buy a treadmill or exercise bike. The prices for them are certainly not small, but subscribing to a fitness center will still cost more. If you are not ready to invest a lot of money in expensive equipment, I recommend you to buy budget cardio equipment - Leap. Its benefits are no less than a treadmill, but several times less. We have discovered cardio training equipment, and now let’s move on to strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, includes the following equipment:
- Two dumbbells.It is better if they are disassembled so that you can easily change the extra weight. Each fully assembled dumbbell weighs no more than 5 kg.
- Velcro weight.With them, exercise will be much more effective in reducing the weight of the abdomen, thighs.
- Rubber carpet.It is useful for exercising in bed, for example for pumping the abdominal muscles.
- Fitball. Any set of the best weight loss exercises is not perfect without training on this wonderful simulator. This is a large ball made of long rubber. It is necessary to choose a fitball according to your height, otherwise it will have no effect from training.
How to create a fitness exercise program at home?
We have already mentioned that there are many low quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn to compose it yourself, you need to know a few principles that make up a home fitness program:
The
- training complex should include multiple repetitive and static exercises. The first is performed 15 times in one approach. Static exercises focus on muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- Rest between workouts should be no more than two minutes.
- Rest between sets - no more than 45 seconds.
Here are four key pointers in moving forward with your fitness program.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
in a circular exercise
Physical exercises for weight loss can be performed in a circular system, ie without resting between exercises. For example, your training circle has five exercises. You do the first exercise and immediately go to the second (without rest), then the third, and so on until you have completed all five. Then relax for 2-3 minutes and go through another round of exercises. The curriculum can consist of 3-5 circles.
What exercises should be included in the training circle?
These can be abdominal and lateral slimming exercises such as sitting, pushing, lounge, push-ups, etc. Sh. It is very important that each of these targets a different group of muscles.
split program
Unlikecircular training, a split program provides peace of mind between. For example, today you have to perform a complex that works the muscles of the abdomen, arms and glutes. To do this, you need to do three exercises per area and do 20 repetitions.
First you need to do one set of gluten-free exercises, then rest for 45 seconds and do the same exercise again. Once you have completed three sets of one exercise, you should pause (one and a half to two minutes) and continue. Slimming program exercises (difficult at home) are primarily aimed at keeping your muscles in good shape. To get rid of excess weight, this program should be supplemented by cardio training. Always remember this!
Summary
Now you know how to build your homework and what physical exercises to choose for weight loss at home for your exercise program. Remember that a good rate depends on only 50% of exercise, the second half of success belongs to proper nutrition.