To keep your body in good shape, is it necessary to go to the gym? A few years ago, the answer to this question would definitely be yes, but today more and more people refuse to go to gyms and choose exercise at home (exercises for weight loss at home) There are usually many reasons for this:
- First, save money.Joining a gym is not a cheap pleasure.
- Second, you save time.Even if the gym is close to your home, you should spend some time on the road.
- Third, stock 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 band for the home and so on, but there is also a downside. A lot of information about the gym is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home exercise gym set
The basis of an independent fitness program is the exercises without weighting and in the gyms they work mainly with extra weights (dumbbells, resistance belts, body bars etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use modern exercise equipment, as long as you exercise at home using a set of exercises that aim not only to burn fat, but also to strengthen muscles.
Fitness should start with warming up. For the first five minutes, you should alternate between a regular running and a jump rope. These exercises are followed by rapid knee rises and jump squats. It is important to do it right: spread your legs to the sides and lower yourself to a posture. The hips should be parallel to the floor. Push with your feet and jump, raising your arms, then return to the posture. After twenty jumps, you can rest.
The last 5 minutes are about running with heels and difficulties. In order to achieve the maximum result, several repetitions must be done. Exercise in full width.
Exercises for all muscle groups
The five-day complex should include the treatment 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 tighten the lower abdomen and work your abs. This is followed by turning in different directions, which is recommended to perform in a fitball. Make sure that the basin does not fall down so that the load does not shift. The rotation should be done for 15-20 repetitions.
This is followed by squats 15-20 times and fins in an upright position. Thanks to them, you can strengthen the gluteus muscle and raise your legs. Also, this set includes swinging legs on all fours, which should be performed 20-25 times.
To strengthen your arms, you will need 1kg dumbbells. The first exercise aims to process the biceps. The elbows should be pressed to the sides, the body is motionless. The bottom line is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps as follows: we raise our lowered hands from the head and bend them at the elbows. We do this exercise 15 times.
How many times a week do you need to train?
To lose weight, your 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 the physical condition at home, it is necessary to include in the program jogging outdoors, exercise bike, treadmill, skiing, Scandinavian and regular walking, swimming. These cardio exercises will help you lose weight and tighten your figure.
How long does it take to train to achieve results?
We already understand that we will have two types of training: strength and cardio. Each of these requires concentration and effort.
Cardio training should last at least 30 minutes and not more than an hour. For example, 7 minutes are devoted to kneading the joints and 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 any other. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The power unit lasts at least 45 minutes and not more than an hour and a half. The rest time between sets and exercises depends on your training program. Most of the time, a home set of physical exercises for weight loss includes rest between repetitions of no more than 45 seconds and between exercises - no more than one and a half minutes.
Stock
The usefulness of your training program depends on how rich your choice of sports equipment is. At home it is impossible to install several simulators at the same time, so you have to decide what kind of equipment you should buy. If you have chosen outdoor running, swimming or walking as a cardio routine, then you should not buy exercise bikes or treadmills. Instead, you can safely install 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 the gym membership will cost even more. If you are not ready to invest a large amount in expensive equipment, we advise you to buy a budget cardio equipment - a jump rope. Its benefits are not less than those of a treadmill, but it costs several times less. We have understood 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 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 these exercises for weight loss in the abdomen, the hips will be much more effective.
- Rubber mat.It is useful for exercises while lying down, for example to pump your 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 of durable rubber. It is necessary to choose a fitball depending on your height, otherwise there will be no result from training.
How to create a fitness program at home?
We have 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 compose it yourself, you need to know many principles that make up a fitness program at home:
- The training set should include multiple repetitive and static exercises. The first are performed from 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.
- Rest between exercises should not exceed two minutes.
- Rest between sets - no more than 45 seconds.
Here are four key pointers in moving forward with your fitness routine.
It should be noted that all strength training programs can be divided into two groups: circuit training and division training.
Circular training
Exercise for weight loss at home can be done in a circular system, ie without rest between exercises. For example, your workout cycle has five exercises. 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. Then rest for 2-3 minutes and go through another cycle of exercises. The training program can consist of 3-5 rounds.
What exercises should be included in the training cycle?
This can be homemade slimming exercises for the abdomen and ribs, such as squats, push-ups, lunges, cramps and so on. It is very important that each of them targets 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 glutes. To do this, you need to do three exercises per area and do 20 repetitions.
First you need to do a set of gluten-free exercises and then rest for 45 seconds and do the same exercise again. After completing three sets of an exercise, you should pause (one and a half to two minutes) and continue. The weight loss exercises (complex for the home) according to the breakdown program are mainly aimed at keeping your muscles in good condition. To get rid of excess weight, this program must be supplemented with cardio training. Always remember it!
Summarizing
Now you know how to properly build exercises at home and what physical exercises for weight loss at home to choose for your workout program. Remember that a good percentage depends on education only 50%, the second half of success belongs to proper nutrition.