In order to keep your body in good shape, is it necessary to go to the gym? A few years ago, the answer to this question would have been a resounding yes, but today more and more people are refusing to go to gyms and choose fitness at home (exercises to lose weight at home). There are usually several reasons for this:
- First, save money.Subscribing to a gym is not a cheap pleasure.
- Second, it saves time.Even if the gym is located near your home, you still need to spend some time on the road.
- Third, inventory supply.Everything you need for a home gym can be purchased in any city.
- Fourth, the availability of information.On the Internet, you can easily find exercises for weight loss, complexity for the home and so on, but that is a drawback. A lot of fitness information is unreliable. Therefore, in this article, we will identify effective ways to lose weight at home.
Exercise at home
The basis of an independent fitness program is weightless exercises and in gyms they work mainly with extra weight (weights, resistance bands, body bars and so on). If your goal is to lose weight and maintain muscle tension, you do not need to use fashionable exercise equipment, it is quite enough to do it at home by using exercises that aim not only to burn fat, but also to strengthen muscles.
Exercise should start with a warm up. For the first five minutes, you have to alternate between a normal gel and a jumper. These exercises are followed by refreshing knee raises and jumps. It is important to do them correctly: spread your legs to the sides and lower yourself when squatting. The hips should be parallel to the floor. Push with your feet and jump, lift your arms and then return to the squat. After twenty jumps you can rest.
The last 5 minutes are about running with heel-over and crunch. To achieve the maximum effect, several repetitions need to be performed. Exercise at full strength.
Exercises for all muscle groups
A five-day complexion should involve working out all the muscle groups. To strengthen your back, you need to push 10 times from the wall and 5 times from the floor. After that, you should do the plank exercise and stand for 2-3 minutes and gradually increase the time to five. This exercise will perfect your stomach and work your stomach. This is followed by rotation in different directions, which is advisable to perform on a fitball. Make sure that the pelvis does not fall down so as not to move the load. You have to turn for 15-20 repetitions.
This is followed by riveting 15-20 times and the lungs in a standing position. Thanks to them, you can strengthen the gluteus muscle and pump up your legs. Also, this complex involves swinging legs on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg of dumbbells. The first exercise aims to work out the biceps. The elbows should be pushed to the side, the body is immobile. The result is bending and straightening your arms. Perform 10-25 times.
We strengthen the triceps as follows: we lift the lowered arms to the head and bend them at the elbows. We perform 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 exercising weight loss at home five times a week, including strength and cardio.
In addition to home fitness, it is necessary to include in the program outdoor jogging, exercise bikes, treadmills, skiing, Nordic and regular hiking, swimming. These ECGs will help you lose weight and tighten up.
How long does it take to train to be successful?
We have already found that we will receive two types of training: strength and cardio. Each of them needs concentration and effort.
Cardio training should last for at least 30 minutes and not more than an hour. For example, 7 minutes are spent kneading the joints, then 25 minutes - jogging or other exercise. Finally, take five minutes to stretch. This is one of the options for making a cardio, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The braid takes no less than 45 minutes and no more than one and a half hours. Rest time between sets and exercises depends on your training plan. Most commonly, home weight loss training involves resting between no more than 45 seconds of repetition and between exercises - no more than one and a half minutes.
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The usefulness of your training program depends on the range of sports equipment available. At home it is impossible to install several simulators at once, so you need to decide what kind of equipment you must buy. If you have chosen running, swimming or walking as an ECG, you should not buy exercise bikes or treadmills. Instead, you can safely install your strength training equipment.
If you are comfortable doing fat burning exercises at home, you will need to buy a treadmill or exercise bike. Of course, the price is not small, but a subscription to a gym will still cost more. If you are not ready to invest a lot of money in expensive equipment, we advise you to buy an ECG - a jumper. Its benefits are not less than a treadmill, but it costs several times less. We invented the equipment for cardio training, we are now continuing with strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, includes the following equipment:
- Two plots.It is best if they are collapsible so you can easily adjust the extra weight. The weight of each composite dumbbell does not exceed 5 kg.
- Velcro weights.With them, exercise for weight loss in the abdomen, hips will be much more effective.
- Rubber mat.It is useful for exercises when lying down, for example to pump the abdominal muscles.
- Fitball. Any series of the best weight training exercises is not complete without training in this great simulator. It is a large ball made of durable rubber. It is necessary to choose a fitball according to your height, otherwise no exercises will affect.
How to create a workout at home?
We have already mentioned that there are a lot of low quality training programs on the Internet. To identify a good fitness program from the bad and learn to compose it yourself, you need to know a few principles that make up a home fitness program:
- The exercise complex should include repetition and static. The first is performed from 15 times in one approach. Constant exercise focuses 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 four basic principles behind a good workout for home fitness.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circular workout
Exercise for weight loss at home can take place in a circular system, that is, without rest between exercises. For example, your exercise ring has five exercises. You do the first exercise and immediately go to the second (without rest), then to the third and so on until you have completed all five. After that you rest for 2-3 minutes and go through another round of exercises. The exercise program can be in 3-5 rounds.
What exercises should be included in the exercise cycle?
These can be abdominal and lateral exercises in the home such as rivets, arm bends, lungs, crunch and so on. It is very important that each of these targets a different muscle group.
Switch application
Unlike track training, the shift program provides rest between sets. For example, today you should perform a complex that works from the muscles of the abdomen, arms and gluteal muscles. To do this you need to do three exercises in an area and do 20 reps.
First you should do one set of glute exercises, then rest for 45 seconds and do the same set again. After completing three sets of one exercise, you need to pause (one and a half to two minutes) and continue. Slimming exercises (complex for the home) with a risk plan are primarily aimed at keeping the muscles in good shape. To get rid of excess weight, this test must be supplemented with cardio training. Always remember this!
Summary
Now you know how to build your workout at home and what weight loss workouts at home to choose for your exercise program. Remember that a good number depends only on training 50%, the second half of success belongs to proper nutrition.