Do you need to go to a fitness club to keep your body in good shape? A few years ago, the answer to this question, of course, would be yes, but today people refuse to go to fitness centers and choose fitness at home (exercises for weight loss 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 located near your home, you will still have to walk for a while.
- Third, inventories.Everything you need for fitness at home can be purchased in any city.
- Fourth, access to information.You can easily find weight loss exercises, home remedies and other things on the Internet, but there is a downside. Much information about fitness is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home Fitness Exercise Set
Independent fitness programs are based on weightless exercises, and in gyms they work mainly with extra weights (dumbbells, barbells, barbells, etc. ). If your goal is to lose weight and maintain muscle tone, you don't need to use fashionable exercise equipment, you just need to do it at home using a set of exercises aimed not only at burning fat, but also strengthening muscles.
Fitness should start with warming up. For the first five minutes, you need to jump rope with a normal run. After these exercises, quickly lift your knees and jump. It is important to do them correctly: spread your legs to the side and bend down. In this case, the hips should be oriented parallel to the floor. Push with your feet, jump with your arms raised, and then return to your back once more. You can relax after twenty jumps.
The last five minutes are about running with the heel up and crouching. Repeat several times to achieve maximum effect. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include the development of all muscle groups. You need to push your back 10 times against the wall and 5 times off the floor to strengthen your back. Then, do the board exercise, stand for 2-3 minutes, and gradually increase the time to five. This exercise strengthens the bottom of the abdomen and works your intestines. Then, follow the turn in different directions, it is better to do it in fitball. Make sure that the hips do not fall out to avoid shifting the load. Spinning should be done 15-20 times.
Then bend 15-20 times and remain in the lungs. With their help, you can strengthen the gluteus muscles and lift your legs. Also, this complex includes balanced legs with four legs, which should be done 20-25 times.
You need 1 kg of dumbbells to strengthen your arms. The first exercise focuses on developing the biceps. The elbows should be pressed to the side, the body immobile. The bottom line is to bend and straighten the arm. Do this 10-25 times.
We strengthen the triceps as follows: we raise the lowered arm from the head and bend it at the elbow. 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 at home five times a week, including strength and cardio exercises.
In addition to home fitness, the program should include outdoor running, exercise biking, jogging, skiing, Scandinavian sports, and swimming. These cardio exercises will help you lose weight and strengthen your figure.
How long does it take to train to get results?
We have already found that there are 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, it takes 7 minutes to knead the joints, and then 25 minutes - running or other cardio exercises. Finally, take five minutes to stretch. This is one way to do cardio, but you can use another. Remember, the minimum training time is 30 minutes, the maximum is one hour.
The power complex is not less than 45 minutes and not more than an hour and a half. The amount of rest between sets and exercises depends on your training program. In most cases, a set of physical exercises for weight loss at home includes no more than 45 seconds between repetitions, and no more than one and a half minutes between exercises.
inventory
The usefulness of your training program depends on how rich your sports equipment is. It is not possible to have several simulators at home at the same time, so you need to decide what equipment to buy. If you choose running, swimming or walking as a cardio workout, don't buy a bike or tram. Instead, you can safely place your strength training equipment.
If you find it convenient to exercise at home, you should buy a treadmill or a bicycle. Prices for them, of course, are not high, but a subscription to a fitness center is even more expensive. If you are not ready to invest a large amount of expensive equipment, we recommend buying budget cardio equipment - skipping rope. Its benefits are not less than the treadmill, but the cost is several times less. We've come up with cardio therapy equipment, and now let's move on to strength training.
Exercises for weight loss at home, in addition to cardiovascular equipment, include the following tools:
- Two dumbbells.It's a good idea to keep them piled up so you can easily adjust the extra weight. Each fully assembled dumbbell weighs no more than 5 kg.
- Velcro weights.With their help, physical exercises for weight loss of the abdomen and hips will be more effective.
- Rubber mattress.These extraneous exercises are useful, for example, to pump the abdominal muscles.
- Fitball. Any set of the best weight loss exercises will not be complete without training in this wonderful simulator. It is a large ball made of durable rubber. You have to choose the fitball according to your height, otherwise there will be no results from training.
How to create a fitness 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 how to create one yourself, you need to know a few principles that make up a home fitness program:
- The training set should include repetitive and static exercises. The first is performed 15 times in one method. 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 more than 45 seconds.
These are the four basic principles of good exercise for fitness at home.
It should be noted that strength training programs can be divided into two groups: district training and split.
Circular Workout
Exercise for weight loss can be done at home, that is, without a break between exercises. For example, there are five exercises in your training circle. Do the first exercise and immediately move on to the second (without resting), then move on to the third. b. y. с. until all five are completed. Then rest for 2-3 minutes and go through another exercise circle. The training program can consist of 3-5 rounds.
What exercises should be included in the study circle?
In this home environment, there may be abdominal and loss of exercise, such as bending, pushing, lungs, darkness, and so on. b. It is important that each of these targets a different muscle group.
Separation Program
Unlike district training, the split program provides a break between sets. For example, today you need to create a complex that develops the muscles of the abdominal, arm and gluteal muscles. To do this, do three exercises on one square and repeat 20 times.
First, do a set of gluten exercises, rest for 45 seconds, and do the same exercise again. After completing three sets of exercises, you should take a short break (one and a half to two minutes) and continue. Weight loss exercises with a split program (home complex) are primarily aimed at keeping your muscles in good condition. To lose weight, this program should be supplemented with cardio training. Always remember this!
Conclusion
Now you know how to properly build exercise at home and what physical exercises to choose for your weight loss program at home. Remember that a good figure depends only 50% on exercise, the second half of success depends on proper nutrition.