Cardio exercises at home. Cardio exercises for weight loss

We all want to be in shape and have a slender anda taut body, but the modern way of life sometimes does not allow us to squeeze into our schedule also a trip to the gym, not to mention changing gastronomic habits. In fact, it does not matter if you have the opportunity to go to the simulator or not, a systematic approach is important. There is nothing difficult in doing cardio exercises at home, even on the contrary, in a familiar environment it is easier to relax, and do not have to think about how you look. So if you decide that you are ready to study at home, it's worth taking a look at the details.

Basic principles

The first thing to do is determine foryourself once and for all, what is cardio training. This is, first of all, intensive work with the body, aimed at fat burning and increasing the endurance of the heart muscle. The best way to get the required load is, of course, to run on a treadmill or to look like an ellipsoid, but for us it is now important to consider exercises that do not require additional devices. In any case, if you do everything right, in aerobic exercises, first of all the body spends a stock of glycogen, a nutrient that is concentrated in the muscles. After the main energy reserve is exhausted, the body begins to spend a reserve, that is, fat. It is this effect that you need to achieve if your task is to lose weight.

Duration

Carrying out cardio exercises at home,remember that they should last at least 20-30 minutes, it is this time the body spends on complete burning of glycogen, and only after that goes to fat. Each subsequent minute is your chance to get rid of the hated fat layer. But do not overdo it, especially if you have just started to study. For the first training 40-50 minutes will be enough, increase the duration as soon as it is ready. One and a half hours will be enough for already trained people. If you engage longer, you can get the opposite effect and just put your body in a lot of stress. These rules apply only to those who want to apply cardio exercises for weight loss, if you just want to warm up before the main workout, then 15-20 minutes will be enough.

A few rules and tips

The main thing to take care of is the place whereyou will play sports, pick it up, taking into account that nothing prevents you: no chandeliers, no cabinet doors, no sticking wires. Choose the exercises that you can
in the current situation, perhaps youjumps will not do, because the neighbors have a small child from below, and so on. Do not hurt yourself, do not even think about doing barefoot or socks, it's not safe for your joints, besides, you can just slip on the laminate and fall, always wear sneakers. Nothing motivates you to play sports like music, good rhythm music. Prepare a playlist in advance, turn on the louder, cheer up and start training. Remember that when doing cardio exercises at home, you should have fun, so change the complex every week or add something new, try to pay attention to all muscle groups.

Palpitation and pulse

The effectiveness of cardio depends directly onfrom the pulse, that is, the number of heartbeats per minute. In general, your task is to maintain the level of the heart at 60-80% of the maximum. Specific figures can be obtained using a special formula, the main variable in which your age is. For a person between the ages of 20 and 35 years, the optimum is the corridor from 120 to 150 beats per minute. If you perform cardio exercises at home, then ideally you should get a heart rate monitor, but it costs a lot and is not available everywhere. For a visual definition, you can try to start talking, if you do not get it, and breathing is interrupted, then you are at the right pace.

Training Complexes

In principle, manyexercises that you already know. These include squats, push-ups, lunges, running on the spot, jumping. It is important to remember that cardio is an intensive work, every approach needs to be performed with maximum impact. As little as possible rest between approaches. It is better to combine several exercises into a set, also an excellent option will be circular training, just follow all the planned approaches in the cycle. A complex of cardio exercises should include various types of physical activity, the main thing is that all muscles work.

Run and jump

This is the best thing you can think of forkardiagonzki, because you can implement approaches in different ways, in addition, the exercises are quite intense in themselves. For example, if you take a run, then the apartment does not particularly run up, so you will have to perform the exercise on the spot. You can add an element such as shinning of the lower leg or knee lift. Remember the lessons of physical education in school, try to do everything as intensely as possible, do not forget about the work of hands. Cardio exercises for weight loss will not have an effect if you just becomeshift from one foot to the other. Rhythmic music will help you keep the pace. Jumps can be performed by alternating small low-amplitude and deep squats. In addition, you can always connect a rope - the best simulator for the home, and with it a lot of variations. Another variation - jumping "feet together, legs apart", add claps over your head, and the exercises will become even more fun.

Jumping out

This is a very high-intensity version of sit-ups,to perform, you need to sit down as deeply as possible, and then jump out with an effort, helping yourself with your hands, then gently land and repeat. Try to make at least 3-4 sets of 10 repetitions, and you will feel how much your heart beats. The exercise is still good because it does not require much space. Take care not to touch anything with your hands. This is the best cardio exercise for weight loss in the legs and buttocks. So if you want to have an elastic ass, this is exactly what you need. You can slightly complicate and add an emphasis lying for the work of the muscles of the press. To do this, after squatting, place your hands on the floor in front of you and jump your legs backwards, return to the stop and squat and jump up. This is one approach, try to perform at least 5 times, but as intensively as possible.

Blows

A similar kind of exercise came from kickboxing,these are simple kicks that are carried forward, sideways and backwards. Place your feet shoulder-width apart, your knees should be slightly bent, the position of your hands in front of the face in the jaw area, palm your fists. Try to hit an imaginary opponent with your foot, and try to beat the heel, do not unbend the knee to the end. Although these cardio exercises for men are more suitable, ladies should not be neglected, they not only lead to muscle tone, but also significantly improve the stretching, which is the key to a tight and elastic skin. Make sure that there are no cats, dogs or fragile items on your way. Put every effort into every blow. In order to make a blow aside, simply sharply take the knee bent at the knee. You can add mahi by hand, imitating boxers. This, by the way, is a great way to relieve tension after a long working day.

Press and push-ups

For many women, the main problem areais the stomach, if you can take yourself to their number, then you definitely need to bring in your cardio exercise program for the abdomen. It's all a variety of twists and legs. The main thing - remember that everything must be done intensively and with maximum efficiency, even if it's just exercises for the press. Do not let yourself rest for more than 10 seconds, follow the approach until you feel a burning sensation in the muscles, and then do another 10-15 times. If you watch TV, you've probably heard about such things as a twister. If you have such a simulator, then exercises on a cardio-twister can replace several approaches at once and will allow you to work out several groups of muscles at once.

Elements of aerobics

To compose your training program, youYou can include in it all kinds of elements from other types of aerobic exercise. This can be the basic steps from step-aerobics or dance movements. Put your favorite song at the end of the playlist and when it starts to play, just get a good move under it - and you will feel a rush of energy and a good mood. Performing cardio exercises at home, you get another plus: after the end you can just lie down in the pose of a star for about five minutes and come to your senses. When designing a training program, do not forget that you need to work through all muscle groups. In addition to the weight loss, you will get a rush of strength for the whole day, accelerate your metabolism, all tissues and organs will begin to get enough oxygen, and therefore, will work as it should. The main thing is systematic, you will not get any effect if you do it once a week. At least a day must pass your cardio training. Exercises that make you sweat, the muscles from which burn, and breathing becomes more frequent, are the best exercises for you. Do not feel sorry for yourself, just start - do not stop!