To keep your body in good shape consistently, is it necessary to go to a fitness club? A few years ago, the answer to this question would have been sure yes, but today more and more people refuse to go to fitness centers and choose home gym (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, saving time.Even if the fitness club is located close to your home, you still need 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 exercises, a home complex, etc. , but there is also a downside. A lot of information about fitness is uncertain. Therefore, in this article we will analyze the effective ways to lose weight at home.
Home Fitness Exercise Set
The basis of an independent fitness program is weightless exercises, and in gyms they mostly work with extra weights (dumbbells, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable exercise equipment, it is quite enough to do it at home using a series of exercises aimed not only at burning fat, but alsomuscle strengthening.
The gym should start with a warm-up. For the first five minutes, you should alternate between running normally and jumping rope. These exercises are followed by rapid knee raising and jumping. Importers it is important to do them correctly: spread your legs sideways and sit in a squat. The hips should be parallel to the floor. Push with your feet up and jump, raising your arms, then back to the squat. After twenty jumps, you can rest.
The last 5 minutes are about jogging and gripping. In order to achieve the maximum effect, several repetitions must be performed. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include the work of all muscle groups. To strengthen your back, you need to push from the wall 10 times and from the floor 5 times. After that, you should do the plank exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly strengthen your lower abdomen and work your abdomen. After him, there is twisting in different directions, which is advised to be performed in a fitball. Make sure that the pelvis does not fall down so that the load does not move. Twisting should be done for 15-20 repetitions.
This is followed by meeting 15-20 times and lunch in a standing position. Thanks to them, you can strengthen the gluteus muscle and pump your legs. Also, this complex includes swinging legs on all four sides, which should be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise aims at the work of the biceps. The elbows should be pressed to the sides, the body is motionless. The end result is bending and straightening the arms. Perform 10-25 times.
We strengthen the triceps as follows: we raise the sitting arms from the head and bend them at the elbows. We perform this exercise 15 times.
How many times a week should you train?
To lose weight, the body must burn as many calories as possible. Professional trainers recommend doing weight loss exercises at home five times a week, including strength training and cardio.
In addition to fitness at home, it is necessary to include in the program jogging, exercise bike, treadmill, skiing, Nordic walking and regular, swimming. These cardio workouts will help you lose weight and tighten your figure.
How long does it take to train to achieve results?
We have already realized that we will have 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, 7 minutes are spent kneading the joints, then for 25 minutes - jogging or other cardio exercises. Finally, take five minutes to stretch. This is one way to do cardio, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The energy complex lasts not less than 45 minutes and not more than an hour and a half. The rest time between groups and exercises depends on your training program. Most often, a set of exercises for weight loss includes a break between repetitions of no 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 choice of sports equipment is. At home it is impossible to install several simulators at once, so you have to decide what kind of equipment you will have to buy. If you have chosen running, swimming or walking in nature as your cardio workout routine, then you should not buy exercise bikes or treadmills. Instead, you can safely deploy your strength training equipment.
If it's convenient for you to do fat burning exercises at home, then you should buy a treadmill or exercise bike. The prices for them, of course, are not small, but a subscription to a fitness center will cost even more. If you are not ready to invest a lot of money in expensive equipment, we advise you to buy a budget cardio device - a jump rope. Its benefits are no less than that of a treadmill, but it costs several times less. We figured out the equipment for cardio training, now let’s move on to strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, means the following equipment:
- Two rafts.backs are better if they are foldable so you can easily adjust the extra weight. The weight of each fully assembled dumbbell is not more than 5 kg.
- Velcro weights.With them, abdominal weight loss exercises, hips will be much more effective.
- Rubber clothes.It is also useful for exercises while lying down, for example to pump the abdominal muscles.
- Fitball. Any set of the best weight loss exercises is not complete without training in this wonderful simulator. It is a large ball made of durable rubber. It is necessary to choose a fitball depending on your height, otherwise there will be no effect from training.
How to create a home exercise program?
We have already mentioned that there are many low quality training programs online. To distinguish a good fitness program from a bad one and to learn how to compose it yourself, you need to know some principles that make up a home fitness program:
- The training complex should include multi-repetitive and static exercises. The first is performed by 15 times in one approach. Static exercises focus on muscle contraction for a period of time.
- Each muscle group should be trained once a week.
- The break between exercises should not be more than two minutes.
- Pause between groups - no more than 45 seconds.
These are the four basic principles on which a good home fitness program is based.
It should be noted that all strength training programs can be divided into two groups: circuit training and separate training.
Circular drill
Exercises for weight loss at home can be performed in a circular system, ie without a break between exercises. For example, your training circle has five exercises. You do the first exercise and immediately go to the second (over and over), then to the third, and so on until you complete all five. Then rest for 2-3 minutes and go through another round of exercises. The training program can consist of 3-5 laps.
What exercises should be included in the training circle?
These can be home-based abdominal exercises and weight loss such as squats, push-ups, lunches, crunches, etc. It is very important that each of these targets a different muscle group.
Split program
Unlike circuit training, the sharing program provides breaks between groups. For example, today you need to perform a complex that works on the muscles of the abdomen, arms and gluteal muscles. To do this, you need to do three exercises per area and do 20 repetitions.
First you need to do a set of glute exercises, then rest for 45 seconds and do the same exercise again. Once you have completed three sets of an exercise, you should take a break (one and a half to two minutes) and continue. Slimming exercises (complex at home) with a separate program are mainly aimed at keeping your muscles in good shape. To get rid of excess weight, this program should be supplemented with cardio training. Always remember this!
Summary
Now you know how to properly build your workouts at home and what physical exercises for weight loss at home to choose for your workout program. Remember that a good figure depends on training only 50%, the second half of success belongs to proper nutrition.