Physical exercises for losing weight at home. Fitness at home

In order to constantly maintain your body inis it necessary to go to a fitness club? A few years ago, the answer to this question would be a confident yes, but today more and more people refuse to go to fitness centers and choose fitness at home (exercises for losing weight at home). As a rule, there are several reasons for this:

• First, saving money. Subscription to a fitness club is not a cheap pleasure.
• Secondly, saving time. Even if the fitness club is located near your home, you still have to spend some time on the road.
• Third, the availability of inventory. All you need for fitness at home, you can buy in any city.
• Fourth, the availability of information. On the Internet, you can easily find exercises forslimming, complex for home, etc., but there is a downside. A lot of information on the topic of fitness is unreliable. Therefore, in this article, we will analyze the effective ways of losing weight at home.

Complex of exercises for home fitness

The basis of an independent fitness programmake exercises without weighting, and in the gyms mainly work with additional weights (dumbbells, espanders, bodybuilders, etc.). If your goal is to lose weight and keep your muscles toned, you do not have to use fashion training equipment, it's enough to do it at home, using a set of exercises aimed not only at fat burning, but also strengthening muscles.

Training should begin with a warm-up. The first five minutes you need to alternate the usual running and jumping rope. For these exercises, you should raise your knees at a fast pace and squat with jumps. It is important to perform them correctly: spread your legs to the sides and sink into the squat. The hips should be parallel to the floor. Bounce your legs and jump, raising your hands, then again return to the squat. After twenty jumps you can rest.

The last five minutes is devoted to the run with the overlapheels, as well as twists on the press. In order to achieve maximum effect, it is necessary to perform several repetitions. Do exercises with full amplitude.

Exercises for all muscle groups

The five-day complex should includeelaboration of all muscle groups. To strengthen the back, it is necessary to press the wall 10 times and from the floor 5 times. After this, follow the exercise bar and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten the lower abdomen and work the press. After it follows twists in different directions, which it is desirable to perform on the fitball. Take care that the pelvis does not fall down so as not to shift the load. Twisting should be done for 15-20 repetitions.

Followed by squats of 15-20 times and attacks in thestanding position. Thanks to them you will be able to strengthen the gluteus muscle and pump your legs. Also in this complex are the legs on all fours, which need to be performed 20-25 times.

To strengthen your hands, you will need a dumbbellweighing 1 kg. The first exercise is aimed at working out the biceps. Elbows should be pressed to the sides, the body is stationary. The point is to bend and straighten your arms. Perform 10-25 times.

The triceps are strengthened as follows: we lift the lowered arms behind the head and bend them in the elbows. This exercise is done 15 times.

How many times a week do I need to train?

To get rid of excess weight, the body mustburn as many calories as possible. Professional trainers recommend doing weight loss exercises at home five times a week, including power and cardio load.

In addition to the fitness of the house must be included in theprogram running in the open air, training on an exercise bike, a treadmill, skiing, Nordic and ordinary walking, swimming. These cardio will help you lose weight and pull up the figure.

How long does it take to train to achieve results?

We have already figured out that we will have two types of training: power and cardio. Each of them requires concentration and effort.

Cardio workout should last at least 30 minutesand not more than an hour. For example, it takes 7 minutes to knead the joints, then within 25 minutes - running or another kadio-exercise. In the end, you need to spend five minutes stretching. This is one of the options for cardio training, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is an hour.

The power complex passes not less than 45 minutes and notmore than an hour and a half. The rest time between the approaches and the exercises depends on your training program. Most often, the home exercise complex for weight loss includes rest between repetitions no more than 45 seconds, and between exercises - no more than a minute and a half.

Inventory

On how rich is the choice of your sportsinventory, the usefulness of your training program will depend. At home, it is impossible to place several simulators at once, so you need to determine which inventory you will have to purchase. If you have chosen as a cardio exercise for running on the street, swimming or walking, then you should not buy exercise bikes and treadmills. Instead, you can safely place equipment for strength training.

If it is convenient for you to conduct training sessions onfat burning at home, it is necessary to buy a treadmill or an exercise bike. Prices for them, of course, are not small, but a subscription to a fitness center will still be more expensive. If you are not ready to invest a large amount in expensive equipment, we advise you to buy a budget cardio-skipping rope. Benefits from it no less than from the treadmill, but it costs several times cheaper. With the inventory for cardio workouts we sorted out, now we turn to the power training.

Exercise for weight loss at home, except for cardio players, means the following inventory:

• Two dumbbells. Better if they are collapsible, so you can easily adjust the extra weight. The weight of each dumbbell in full collection - no more than 5 kg.
• Weights on Velcro. With them, physical exercises for weight loss of the abdomen, thighs will be much more effective.
• Rubber mat. It is useful for exercises in the supine position, for example, for pumping the muscles of the abdomen.
• Fitbol. Any complex of the best exercises forlosing weight is not without training on this wonderful simulator. It is a big ball made of solid rubber. Choose fitball is necessary depending on its growth, otherwise the effect of training will not.

How to create a training program for fitness at home?

We have already mentioned that on the Internetmany poor-quality training programs. To distinguish a good fitness program from bad and learn how to make it yourself, you need to know several principles that make up the program for home fitness:

1. The training complex should includerepetitive and static exercises. The first are performed 15 times per approach. Static exercises are aimed at contracting the muscles for a certain amount of time.
2. Each muscle group should be trained once a week.
3. Rest between exercises should be no more than two minutes.
4. Rest between the approaches - no more than 45 seconds.

These are the four basic principles on which a good training program for fitness at home is based.

It should be noted that all strength training programs can be divided into two groups: circular training and split.

Circuit Training

Physical exercises for losing weight in the homeconditions can be carried out on a circular system, that is, without rest between exercises. For example, your training circle consists of five exercises. You perform the first exercise and immediately go to the second (without rest), further to the third, and so on until all five are executed. After you rest for 2-3 minutes and go through another circle of exercises. The training program can consist of 3-5 circles.

What exercises should be included in the training circle?

These can be abdominal slimming exercises andsides at home, such as squats, push-ups, lunges, twists, etc. It is very important that each of them be directed to different muscle groups.

Split-program

Unlike the circular workout, the split-programprovides for rest between approaches. For example, today you have to perform a complex that works on the muscles of the abdomen, arms and gluteal muscles. To do this, you need to perform three exercises per area and do 20 repetitions.

First you need to do one approachexercise on the buttock muscle, then relax for 45 seconds and again make the approach of the same exercise. After you complete three sets of one exercise, you need to pause (one and a half to two minutes) and continue. Exercises for weight loss (complex for home) for the split program is primarily aimed at maintaining your muscles in tone. To get rid of excess weight, this program must complement the cardio training. Always remember this!

Summing up

Now you know how to properly build your ownhome workouts and what physical exercises for losing weight at home to choose for a training program. Remember that a good figure depends on training only by 50%, the second half of success belongs to proper nutrition.