To keep your body consistently in good shape, is it necessary to go to a fitness club? A few years ago, the answer to this question was definitely yes, but today more and more people refuse to go to a fitness center and choose fitness at home (exercise to lose weight at home). There are usually several reasons for this:
- First of all, saving money.Membership of a fitness club is not a cheap pleasure.
- Secondly, saving time.Even if the fitness club is located near your house, you still have to spend some time on the road.
- Third, inventory availability.Everything you need for home fitness can be purchased in any city.
- Fourth, the availability of information.On the internet, you can easily find weight loss, a complex exercise for the home and so on, but there is also a downside. A lot of information about fitness is unbelievable. But we will analyze effective ways to lose weight.
home fitness exercise set
The basis of an independent fitness program is exercise without weights, and in the gym they mainly work with extra weights (dumbbells, resistance bands, body bars, and so on). If your goal is to lose weight andTo maintain muscle tone, you do not need to use fashionable exercise equipment, it is enough not only to burn fat but also to workout at home with the aim of strengthening the muscles.
Fitness should begin with a warm-up. For the first five minutes, you need to alternate between normal walking and jumping rope. These exercises are followed by knee-lift and jumping squats. It is important to do them correctly: spread your legs to the sides and lower yourself into the squat. The arms should be parallel to the floor. Push and jump with your feet, raising your arms up, then back to the squat. Return. After the twenty jump, you can relax.
The last 5 minutes are about to run with heel-over and crunchage. To achieve the maximum effect, several iterations must be performed. Exercise across the entire dimension.
exercise for all muscle groups
The five-day complex should cover all muscle groups. To strengthen your back, you need to do 10 times of push-ups from the wall and 5 times from the floor. After that, you should do Planck exercises. And should stand for 2-3 minutes, gradually increasing the time to five. This exercise will completely tighten your lower abdomen and work your stomach. After that, rotate in different directions, which is a fitball. It is advisable to perform on. Ensure that the pelvis does not fall down so as not to move the load. Must be rotated for 15-20 repetitions.
This is followed by squats 15-20 times and the lungs in a standing position. Thanks to them, you can strengthen the gluteus muscles and pump your feet. Also, on all fours in this compoundIncludes swinging feet, which should be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise is to work for biceps. The elbows must be pressed to the sides, the body motionless. The bottom line is to bend your arms and straighten. Perform. Perform 10-25 times.
We strengthen the triceps as follows: We lift our lower arms from the head and bend at the elbow. We do this exercise 15 times.
How many times a week should you train?
To lose weight, the body needs to burn more calories. Professional trainers recommend doing at-home weight loss exercises five times a week, including strength and cardio exercises.
In addition to home fitness, the program must include outdoor running, exercise bike, treadmill, skiing, Nordic and regular walking, swimming. These cardio workouts will help you lose weight and tighten your figure.
How long does the train take to get results?
We have already figured out that we will have two types of training: strength and cardio. Each of them requires concentration and effort.
Cardio workouts should last at least 30 minutes and not more than an hour. For example, 7 minutes are spent on kneading joints, then for 25 minutes - jogging or other caddio exercises. Finally, stretchTake five minutes for. This is one way to do cardio, but you can use another one. Remember that the minimum training time is 30 minutes, the maximum is one hour.
Power complex takes no less than 45 minutes and no more than an hour and a half. Relaxation time between set and exercise depends on your training schedule. Most often, a home of physical exercise for weight lossThe set includes rest between repetitions of more than 45 seconds, and between exercises - no more than one and a half minutes.
inventory
The usefulness of your training program will depend on how rich your sports equipment selection is. At home, it is impossible to have multiple simulators at once, so you need to decide how youIf you have chosen outdoor running, swimming or walking as your cardio workout routine, you should not buy an exercise bike or treadmill. Instead, you can safely keep your strength training equipment.
If it is convenient for you to do fat-burning workouts at home, then you need to buy a treadmill or exercise bike. The prices for them, of course, are not small, but membership to a fitness center will still cost more. If you are not ready to invest a huge amount in expensive equipment, then we recommend you to buy a budget cardio equipment - a jump rope. Its benefits are not less than a treadmill, but it costs many times less. We have explored the equipment for cardio training, now let's go to strength training.
In addition to cardiac equipment, exercise for weight loss at home includes the following equipment:
- two dumbbells.It is best if they are collapsible so that you can easily adjust the extra weight. Fully assembled dumbbells do not weigh more than 5 kg.
- Velcro weight.With them, exercises for weight loss of abdomen, hip will be much more effective.
- rubber mat.is useful for exercise while lying down, for example, to pump the abdominal muscles.
- fitball. No set of best weight loss exercises is complete without training on this amazing simulator. It's a big ball made of durable rubber. A fitball based on your heightIt is necessary to choose, otherwise training will have no effect.
how to create a fitness workout program at home?
We have already mentioned that there are very few quality training programs on the internet. To distinguish a good fitness program from a bad one and to learn how to write it yourself, you have to know many principles that home fitnessCreate a program:
- The training complex should consist of multi-repetitive and static exercises. The first 15 times is performed from a standpoint. Static exercises focus on muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- Rest between exercises should not exceed two minutes.
- Rest between sets - no longer than 45 seconds.
These are the four basic principles behind a good workout program for home fitness.
It should be noted that all power training programs can be divided into two groups: circuit training and division training.
Circular Workout
Physical exercises for weight loss at home can be done in a circular system, that is, without rest between exercises. For example, there are five exercises in your training circle. You do the first exercise and immediately the second (Without rest), then the third, and so on you complete the five. Then you rest for 2-3 minutes and go through another circle of practice. The training program may include 3-5 intervals.
Which exercises should be included in the training cycle?
These can be squats, push-ups, langs, crunches and the like, sitting at home, and side-slimming exercises. It is very important that each of these target a different muscle group.
split program
Unlike circuit training, the division program provides rest between sets. For example, today you must perform a complex that works the muscles of the abdomen, arms, and mucous muscles. To do this, you need toArea three is required to practice and perform 20 reps.
First you should do a set of glute exercises, then 45 seconds rest and do the same exercise again. After completing three sets of one exercise, you need to stop (one and a half to two minutes) and continue. Keep up. Slimming exercises (complicated for home) with the Split program are primarily aimed at keeping your muscles in good shape. To get rid of the extra weight, the program should be supplemented by cardio training. Always remember!
Summing up
Now you know how to choose your workout program to do your home workouts and how to do physical exercises properly for weight loss at home. Remember that a good figure depends only on 50% training, success. Second half of it is related to proper nutrition.