In order to constantly maintain your body inis it necessary to go to a fitness club? A few years ago, the answer to this question would be a confident yes, but today more and more people refuse to go to fitness centers and choose fitness at home (exercises for losing weight at home). As a rule, there are several reasons for this:
The basis of an independent fitness programmake exercises without weighting, and in the gyms mainly work with additional weights (dumbbells, espanders, bodybuilders, etc.). If your goal is to lose weight and keep your muscles toned, you do not have to use fashion training equipment, it's enough to do it at home, using a set of exercises aimed not only at fat burning, but also strengthening muscles.
Training should begin with a warm-up.The first five minutes you need to alternate the usual running and jumping rope. For these exercises, you should raise your knees at a fast pace and squat with jumps. It is important to perform them correctly: spread your legs to the sides and sink into the squat. The hips should be parallel to the floor. Bounce your legs and jump, raising your hands, then again return to the squat. After twenty jumps you can rest.
The last five minutes is devoted to the run with the overlapheels, as well as twists on the press. In order to achieve maximum effect, it is necessary to perform several repetitions. Do exercises with full amplitude.
The five-day complex should includeelaboration of all muscle groups. To strengthen the back, it is necessary to press against the wall 10 times and from the floor 5 times. After this, follow the exercise bar and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten the lower abdomen and work the press. After it follows twists in different directions, which it is desirable to perform on the fitball. Take care that the pelvis does not fall down so as not to shift the load. Twisting should be done for 15-20 repetitions.
Followed by squats of 15-20 times and attacks in thestanding position. Thanks to them you can strengthen the gluteus muscle and pump your legs. Also in this complex are the legs on all fours, which need to be performed 20-25 times.
To strengthen your hands, you will need a dumbbellweighing 1 kg. The first exercise is aimed at working out the biceps. Elbows should be pressed to the sides, the body is stationary. The point is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps in the following way: we lift the arms down over our heads and bend them in the elbows. This exercise is done 15 times.
To get rid of excess weight, the body mustburn as many calories as possible. Professional trainers recommend doing weight loss exercises at home five times a week, including power and cardio load.
In addition to fitness at home, you must includeprogram of outdoor running, exercise on the stationary bike, treadmill, skiing, Nordic and normal walking, swimming. These cardio will help you lose weight and tighten your figure.
We have already figured out that we will have two types of training: strength and cardio. Each requires concentration and effort.
Cardio should last at least 30 minutesand no more than an hour. For example, it takes 7 minutes to knead the joints, then for 25 minutes - to run or another exercise. At the end you need to devote five minutes to stretching. This is one of the options for cardio, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum - an hour.
The power complex takes at least 45 minutes andmore than an hour and a half. The rest time between approaches and exercises depends on your training program. Most often, a home set of physical exercises for weight loss includes a rest between repetitions of no more than 45 seconds, and between exercises - no more than one and a half minutes.
How rich is your sporting choiceinventory, will depend on the usefulness of your training program. At home, it is impossible to place several simulators at once, so you need to decide what kind of equipment you will need to purchase. If you choose running, swimming or walking as a cardio exercise, then you should not buy exercise bikes and treadmills. Instead, you can safely place the equipment for strength training.
If it is convenient for you to train atfat burning at home, you must buy a treadmill or exercise bike. The prices for them, of course, are not small, but a subscription to a fitness center will still be more expensive. If you are not ready to invest a large amount of expensive equipment, we advise you to buy a budget cardio-rope. Benefit from it is not less than from a treadmill, but it costs several times cheaper. With the equipment for cardio sorted out, now we move on to strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, implies the following equipment:
We have already mentioned that the Internet is verymany poor-quality training programs. To distinguish a good fitness program from a bad one and learn how to make it yourself, you need to know a few principles that make up the program for home fitness:
These are the four basic principles on which a good training program for practicing fitness at home is based.
It should be noted that all strength training programs can be divided into two groups: circuit training and split.
Exercise for weight loss at homeconditions can be carried out in a circular system, that is, without rest between exercises. For example, your training circle consists of five exercises. You perform the first exercise and immediately go to the second (without rest), further to the third, and so not yet complete all five. After you rest for 2-3 minutes and go through another round of exercises. The training program may consist of 3-5 laps.
These can be abdominal slimming exercises.sides at home, such as squats, pushups, thrusts, twists, etc. It is very important that each of them is directed to different muscle groups.
Unlike circuit training, split-programprovides for rest between sets. For example, today you have to complete a complex that works on the muscles of the abdomen, hands and gluteal muscles. To do this, you need to perform three exercises for each area and do 20 repetitions.
First you should do one approach.exercises on the gluteus muscle, then take a rest for 45 seconds and make the same exercise approach again. After you perform three approaches of one exercise, you need to pause (one and a half to two minutes) and continue. Exercises for weight loss (complex for home) on a split-program is primarily aimed at keeping your muscles in good shape. To get rid of excess weight, this program must complement cardio. Always remember this!
Теперь вы знаете, как правильно выстраивать свои home workouts and what kind of exercise for weight loss at home to choose for a training program. Remember that a good figure depends on training only 50%, the second half of success belongs to proper nutrition.
