Do you need to go to a fitness club to stay in shape? A few years ago, the answer to this question was certainly yes, but today more and more people refuse to go to fitness centers and choose to exercise at home (home weight loss exercises). . There are usually several reasons for this:
- First, save money.Registering a fitness club is not a cheap pleasure.
- Second, save time.Even if the fitness club is near your home, you still have to spend some time on the road.
- Third, inventory availability.Everything you need to exercise at home can be bought in any city.
- Fourth, information availability.On the Internet you can easily find weight loss exercises, complex exercises at home, etc. v. But there's a downside. A lot of information about fitness is unreliable. So in this article we will analyze effective weight loss ways at home.
Homework set
The basis of an independent exercise program are weightless exercises and in gyms they mainly work with additional weights (weights, resistance ropes, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you don't need to use stylish exercise equipment, just work out at home with exercises that aren't just about burning fat. but also muscle strengthening is enough.
Exercise should start with warm-up. For the first five minutes, you'll need to alternate between normal running and jumping rope. These exercises are followed by quick knee lifts and squat jumps. It's important to get it right: spread your legs sideways and lower into a squatting position. The hips should be parallel to the floor. Push with your legs and jump, raise your arms, then return to the squatting position again. After twenty jumps you can rest.
The last 5 minutes are running with heels and crunches. For maximum effect, many repetitions must be performed. Practice all the time.
Exercises for all muscle groups
The five-day complex should include the practice of all muscle groups. To strengthen your back, you need to do 10 push-ups from the wall and 5 times from the floor. Then do the plank and stand for 2-3 minutes, gradually increasing the time to five. This exercise will tone the lower abdomen and tone the abdominal muscles. Then rotate in different directions, which is recommended on a round ball. Make sure the pelvis is not lowered so that it does not cause the load. Twisting must be performed in 15-20 repetitions.
This is followed by squatting 15-20 times and leaning in a standing position. Thanks to them, you can strengthen your glutes and pump your legs. Additionally, this complex movement involves swinging the legs with all fours, which must be performed 20-25 reps.
To strengthen your arms, you will need 1kg. The first exercise is aimed at training the arm muscles. The elbows should be pressed to the sides, the body should be motionless. The bottom line is to bend and straighten your arms. Do this 10-25 reps.
We strengthen our triceps as follows: we raise the lower arms with our heads and bend them at the elbows. We do this exercise 15 times.
How many times a week should you exercise?
In order to lose weight, your body must burn as many calories as possible. Professional coaches recommend performing home weight loss exercises five times a week, including strength and cardio exercises.
In addition to home exercise, it is necessary to include an outdoor jogging program, exercise cycling, treadmill, skiing, sledding and casual walking, swimming. These cardio exercises will help you lose weight and get in shape.
How long does it take to practice to get results?
We figured out that we would have two forms of training: strength and heart. Each of them requires concentration and effort.
Cardio should last at least 30 minutes and no more than an hour. For example, 7 minutes would be spent massaging joints, followed by 25 minutes - jogging or other cadio exercises. Finally, take five minutes to stretch. This is one way to do cardio, but you can use it any other. Remember the minimum training time is 30 minutes, maximum one hour.
Combination power takes no less than 45 minutes and no more than an hour and a half. The break between sets and exercises depends on your exercise program. Typically, a set of home exercises for weight loss involves resting between repetitions for no more than 45 seconds and between exercises - no more than a minute and a half.
Inventory
The usefulness of your training program will depend on the abundance of your sports equipment selection. At home, it is not possible to order multiple emulators at once, so you need to decide what type of equipment you will buy. If you have chosen to run outdoors, swim or walk as your cardio routine, then you should not buy a bicycle or treadmill. Instead, you can safely place your strength training equipment.
If it's convenient for fat training at home, you'll need to buy a treadmill or exercise bike. Of course, the price to pay for them is not small, but enrolling in a fitness center will still be more expensive. If you are not ready to invest large sums in expensive equipment, we recommend buying a cheap cardio device - jump rope. Its benefits are not inferior to treadmill, but the cost is many times cheaper. Now that we've found equipment for cardio workouts, let's move on to strength training.
Exercising to lose weight at home in addition to cardio equipment requires the following equipment:
- Two dumbbells.They are best collapsible so you can easily adjust the extra weight. The weight of each fully assembled dumbbell should not exceed 5 kg.
- Velcro weight.For them, weight loss exercises on the abdomen, hips will be much more effective.
- Rubber mat.It is very useful for exercises while lying down, eg to pump abdominal muscles.
- Fitball. Any set of the best weight loss exercises are incomplete without training on this awesome simulator. It is a large ball made of durable rubber. It is important to choose a ball that fits your height, otherwise it won't work out.
How do I create a home workout program?
We mentioned that there are lots of low quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to create it yourself, you need to know a few principles that make up a home gym program:
- The training set should include static and repetitive exercises. The first time is done from 15 times in one approach. Static exercises focus on muscle contraction over a period of time.
- Should exercise each muscle group 1 time / week.
- Rest between exercises for no more than two minutes.
- Rest between halves - no more than 45 seconds.
Here are the four basic principles based on a healthy home workout program.
It should be noted that all strength training programs can be divided into two groups: circuit training and subdivision training.
Circle exercise
Exercising for weight loss at home can be done in a circular system, ie without resting between exercises. For example, your training circle has five exercises. You do the first exercise and immediately move on to the second (without a break), then to the third, and so on. v. until you have completed all five levels. Then, rest for 2-3 minutes and move on to another exercise cycle. The training program may consist of 3-5 rounds.
What exercises should be included in the practice cycle?
These could be abs and home weight loss exercises like squats, push ups, lunge, crunches, etc. v. It is very important that each of these types target a different muscle group.
Split Program
Unlike circuit training, the split program provides rest between sets. For example, today you would have to do a workout complex workout for the abs, arm muscles, and glutes. To do this, you need to do three exercises for each zone and do 20 reps.
First, you should do a butt muscle exercise, then rest for 45 seconds and do the same exercise again. After completing three sets of an exercise, you need to pause (one and a half to two minutes) and move on. Slimming exercises (home complex) with the split program are mainly aimed at maintaining your muscles in good shape. In order to eliminate excess weight, this program must be supplemented by cardio. Please keep this in mind!
Summary
Now you know how to properly build homework and which home weight loss exercises to choose from for your exercise program. Remember that having a good body shape only depends on 50% exercise, the second half of success belongs to proper nutrition.