In order to constantly keep your body in shape, is it necessary to go to a fitness club? A few years ago the answer to this question would have been a definite yes, but today more and more people refuse to go to fitness centers and choose home fitness (exercises to lose weight at home. the House). There are usually several reasons for this:
- First of all, save money.Membership in a fitness club is not cheap fun.
- Second, save time.Even if the fitness club is located near you, you still need to spend some time on the road.
- Third, the availability of inventory.Everything you need for home fitness can be purchased in any city.
- Fourth, the availability of information.On the Internet you can easily find exercises for weight loss, a home complex and so on, but there is also a downside. Much information about fitness is unreliable. 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 unweighted exercises, and in gyms they mainly work with additional weights (dumbbells, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you don't need to use trendy exercise equipment, just do it at home using a series of exercises aimed at nonot only to burn fat, but also to build muscle.
Fitness should start with a warm-up. During the first five minutes, you should alternate between the normal run and the jump rope. These exercises are followed by quick knee lifts and jump squats. It is important to do them correctly: spread your legs to the sides and lower yourself into a squat. The hips should be parallel to the floor. Push off with your feet and jump while raising your arms, then return to the squat. After twenty jumps you can rest.
The last 5 minutes are spent running with heels and crunches. In order to achieve maximum effect, several repetitions should be performed. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include training for all muscle groups. To strengthen your back, you need to do wall push-ups 10 times and floor push-ups 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 tighten your lower abdomen and work your abs. After that it follows a twist in different directions, which is advisable to perform on a fitball. Make sure that the pelvis does not fall so as not to shift the load. The twist should be done for 15 to 20 repetitions.
This is followed by squats 15-20 times and lunges while standing. Thanks to them, you can strengthen the gluteal muscle and pump up your legs. In addition, this complex includes swinging legs on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise aims to work the biceps. Elbows should be pressed to the sides, the body is still. The main thing is to bend and straighten your arms. Perform 10 to 25 times.
We strengthen the triceps as follows: we raise our lowered arms from the head and bend them at the elbows. We do this exercise 15 times.
How many times a week should you exercise?
To lose weight, the 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, it is necessary to include in the program 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 it take to train to get results?
We already understood that we will have two types of training: strength and cardio. Each of them requires concentration and effort.
The cardio workout should last at least 30 minutes and not longer than an hour. For example, 7 minutes are spent kneading the joints, then for 25 minutes - jogging or other cadio exercise. Finally, take five minutes to stretch. This is one way to do cardio, but you can use another. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The energy complex takes no less than 45 minutes and no more than an hour and a half. The rest time between sets and exercises depends on your training program. Most often, a series of home exercise for weight loss includes rest between repetitions of up to 45 seconds, and between exercises - no more than a minute and a half.
Inventory
The usefulness of your training program will depend on the richness of your selection of sports equipment. At home, it is impossible to place several simulators at once, so you have to decide what kind of equipment you will need to buy. If you've chosen outdoor running, swimming, or walking as your cardio workout program, you shouldn't be buying exercise bikes or treadmills. Instead, you can place your weight training equipment safely.
If it is convenient for you to perform fat burning workouts at home, you should purchase a treadmill or an exercise bike. The prices for them, of course, are not minimal, but a subscription to a fitness center will always cost more. If you are not ready to invest a large sum in expensive equipment, we recommend that you buy inexpensive cardio equipment - a jump rope. Its advantages are not less than those of a treadmill, but it costs several times less. We have determined the equipment for cardio training, now let's move on to strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, includes the following equipment:
- Two dumbbells.It is better if they are foldable so that you can easily adjust the extra weight. The weight of each fully assembled dumbbell does not exceed 5 kg.
- Velcro weight.With them, physical exercises to lose weight on the abdomen, the hips will be much more effective.
- Rubber mat.It is 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 on this wonderful simulator. It is a big durable rubber ball. It is necessary to choose a fitball according to your height, otherwise there will be no effect of training.
How to create a fitness training program at home?
We have already mentioned that there are many poor quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to compose it yourself, you need to know several principles that make up a home fitness program:
- The training complex should include multi-repetitive and static exercises. The former are executed from 15 times in a single approach. 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 last more than two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles of a good home fitness workout routine.
It should be noted that all strength training programs can be divided into two groups: circuit training and interval training.
Circular training
Exercise for weight loss at home can be done in a circular system, that is, without rest between exercises. For example, your training circle has five exercises. You do the first exercise and immediately move on to the second (no rest), then the third, and so on until you have completed all five. Then you rest for 2-3 minutes and do another exercise cycle. The training program can consist of 3 to 5 laps.
What exercises should be included in the training circle?
These can be home abdominal and lateral slimming exercises such as squats, push-ups, lunges, crunches, etc. It is very important that each of these goals target a different muscle group.
Split program
Unlike circuit training, the split program provides rest between sets. For example, today you need to perform a complex that works the muscles of the abdomen, arms and gluteal muscles. To do this, you need to do three exercises per zone and do 20 repetitions.
You should do a series of glute exercises first, then rest for 45 seconds and do the same exercise again. After completing three sets of an exercise, you should take a break (one and a half to two minutes) and continue. The weight loss exercises (complex for the home) according to the split program are mainly aimed at keeping your muscles in good shape. To get rid of excess weight, this program should be supplemented with cardio workout. Always remember this!
Summary
Now you know how to properly build your home workouts and which home weight loss exercises to choose for your workout program. Remember that a good number depends on training only 50%, the second half of success is good nutrition.