To keep your body in good shape, is it necessary to attend a gym? A few years ago, the answer to that question would have been yes, but today more and more people are refusing to go to the gyms and choose fitness at home (exercises to lose weight at home). There are usually several reasons for this:
- First, saving money.Subscribing to a fitness club is not a cheap pleasure.
- Second, saving time.Even if the gym is located close to your home, you will still have to spend some time on the road.
- Third, stock availability.Everything you need to exercise at home can be purchased in any city.
- Fourth, the availability of information.On the Internet, you can easily find exercises to lose weight, a complex for the home and so on, but there is a drawback. Much information about fitness is not reliable. Therefore, in this article we will look at effective ways to lose weight at home.
Set of household fitness exercises
The basis of an independent fitness program is weightless exercise, and in gyms, they work primarily with additional weights (dumbbells, resistance bands, support bars and so on). If your goal is to lose weight and maintain muscle tone, you don't need to use fashionable gym equipment, just do it at home with a series of exercises that aim to not only burn fat, but also strengthen your muscles.
Physical preparation should start with a warm-up. During the first five minutes, you need to switch between normal running and jumping rope. These exercises are followed by quick knee raises and jumping squats. It is important to do them correctly: spread your legs out to the sides and squat down. The hips should be parallel to the floor. Push with your feet and jump, raising your arms, then return to the squat again. After twenty jumps, you can rest.
The last 5 minutes are for running with jumps and push-ups. To achieve the maximum effect, several repetitions must be performed. Exercise in full range.
Exercises for all muscle groups
The five-day complex should include training for all muscle groups. To strengthen your back, you need to do push-ups on the wall 10 times and on 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 contract the lower abdomen and work the abdomen. Then, twisting in different directions follows, which is advisable to do on a fitball. Make sure that the pelvis does not fall so as not to displace the load. The twist should be done for 15-20 repetitions.
This is followed by squats 15-20 times and thrown upright. Thanks to them, you can strengthen your gluteal muscle and enlarge your legs. In addition, this complex includes legs dangling on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1kg dumbbells. The first exercise aims to work the biceps. The elbows must be pressed to the sides, the body is immobile. The goal is to bend and stretch your arms. Run 10-25 times.
We strengthen the triceps as follows: we raise the arms lowered by the head and bend them at the elbows. We performed 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 coaches recommend doing exercises to lose weight at home five times a week, including strength and cardio exercises.
In addition to physical fitness at home, it is necessary to include in the program outdoor running, exercise bike, treadmill, ski, Nordic and regular walking, swimming. These cardio exercises will help you lose weight and strengthen your body.
How long does it take to train to achieve the results?
We have already discovered that we will have two types of training: strength and cardio. Each of them requires concentration and effort.
Cardiovascular training should last at least 30 minutes and not more than an hour. For example, 7 minutes are spent massaging the joints, then for 25 minutes - running or another cadio exercise. 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 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 of the time, a domestic set of physical exercises for weight loss includes rest between repetitions for no more than 45 seconds and between exercises - no more than a minute and a half.
Inventory
The usefulness of your training program will depend on how rich the selection of your sports equipment is. At home, it is impossible to place multiple simulators at the same time, so you need to decide what type of equipment to buy. If you chose to run, swim or walk outdoors as your cardio routine, you shouldn't buy stationary bikes or treadmills. Instead, you can safely place your strength training equipment.
If it is convenient for you to do exercises to burn fat at home, you need to buy a treadmill or exercise bike. The prices for them, of course, are not small, but the subscription to a gym will still cost more. If you are not ready to invest a large amount in expensive equipment, we recommend that you buy low-cost cardiovascular equipment - a jump rope. Its benefits are no less than those of a treadmill, but it costs several times less. We discovered the equipment for cardiovascular training, now we will proceed to strength training.
Exercise to lose weight at home, in addition to cardiovascular equipment, includes the following equipment:
- Two dumbbells.It is best 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 weights.With them, weight loss exercises for the abdomen, hips will be much more effective.
- Rubber mat.It is useful for lying down exercises, for example, to pump 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 according to its height, otherwise there will be no effect of the training.
How to create a physical exercise program at home?
We already mentioned that there are many low quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to do 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 first are performed 15 times in one approach. Static exercises focus on muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- The rest between exercises should not exceed two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles behind a good exercise program for fitness at home.
It should be noted that all strength training programs can be divided into two groups: circuit training and division.
Circular Training
Physical exercises to lose weight at home can be performed in a circular system, that is, without rest between exercises. For example, your training circle has five exercises. You do the first exercise and go immediately to the second (without rest), then to the third and so on, until you have completed all five. After that, you rest for 2 to 3 minutes and do another cycle of exercises. The training program can consist of 3-5 laps.
What exercises should be included in the training circle?
They can be homemade abdominal and lateral weight loss exercises, such as squats, push-ups, lunges, abdominals and so on. It is very important that each of these reach a different muscle group.
Division program
Unlike circuit training, the split program offers rest between sets. For example, today you must perform a complex that works 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 must do a series of exercises for the glutes, then rest 45 seconds and do the same exercise again. After completing three sets of an exercise, you need to take a break (one and a half minutes to two) and continue. Slimming exercises (complex for the home) with a divided program have as main objective to keep the muscles in good shape. To get rid of excess weight, this program must be complemented by cardiovascular training. Always remember that!
In short
Now you know how to properly build your home exercises and which home weight loss exercises to choose for your exercise program. Remember that a good number depends on training only 50%, the second half of success belongs to adequate nutrition.