Do you need to go to a fitness club to keep your body in good shape? A few years ago, the answer to this question would definitely be yes, but today more and more people refuse to go to fitness centers and choose fitness at home (sports to lose weight at home). There are several reasons for this:
- First, make money.Subscribing to a fitness club is not a cheap pleasure.
- Second, save time.Even if the fitness club is near your home, you still have to stay on the road for a while.
- Third, inventory availability.Everything you need for fitness at home can be bought in any city.
- Fourth, the availability of information.Exercises for weight loss, a complex for the home, etc. on the Internet. You can easily find it, but there is a downside. A lot of information about fitness is unreliable. Therefore, in this article we will analyze the effective ways to lose weight at home.
Home Fighting Team
The basis of an independent fitness program is weightless training, and in gyms they work mainly with extra weights (dumbbells, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain your muscle tone, you do not need to use fashionable sports equipment, it is enough to use at home a series of exercises aimed not only at burning fat, but also to strengthen muscles.
Sports should start with warming up. For the first five minutes, you should alternate between normal running and skipping rope. These exercises are followed by rapid knee lifts and jump rods. It is important to do them correctly: spread your legs to the sides and lower yourself to squat. The hips should be parallel to the floor. Push with your feet and jump with your arms raised, then return to squatting again. You can relax after twenty jumps.
The last 5 minutes is to run with the heel and squeak. It should be repeated several times to get the maximum effect. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should cover the development of all muscle groups. To strengthen the back, you have to push 10 times from the wall and 5 times from the floor. After that, you should do a wooden exercise and stop for 2-3 minutes, gradually increasing the time to five. This exercise will tighten the lower abdomen perfectly and work the abdominal cavity. After that, follow the bending in different directions that you want to perform in a fitball. Make sure the pelvis does not fall to avoid changing the load. Wrapping should be done for 15-20 repetitions.
After that, you need to squat 15-20 times and stand up. Thanks to them, you can strengthen the gluteus muscle and lift your legs. In addition, this complex includes four-legged legs, which should be performed 20-25 times.
You will need 1 kg dumbbells to strengthen your arms. The first exercise focused on working the biceps. The elbows should be pressed to the sides, the body is motionless. The bottom line is to bend and straighten your arms. Exercise 10-25 times.
We strengthen the triceps as follows: lift our lowered arms from the head and bend at the elbows. We do this 15 times.
How many times a week should you train?
To lose weight, the body needs to burn as many calories as possible. Professional trainers recommend dealing with weight loss at home five times a week, including strength and cardio.
In addition to home fitness, the program should include outdoor jogging, sports biking, treadmill, skiing, Scandinavian and regular walks, swimming. These cardio exercises will help you lose weight and tighten your figure.
How much training do you need to get results?
We already thought that we would train in two ways: strength and heart. Each of them requires concentration and effort.
Cardio training should be at least 30 minutes and no more than an hour. For example, 7 minutes are spent on kneading the joints, then 25 minutes - on jogging or other Kadio sports. Finally, take five minutes to lie down. This is one way to do cardio, but you can use another one. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The energy complex is at least 45 minutes and no more than an hour and a half. Rest time between sets and workouts depends on your training program. Often, a series of physical exercises at home for weight loss include a break of no more than 45 seconds between repetitions and a break of no more than a quarter of a minute between workouts.
Inventory
The usefulness of your training program will depend on how rich your choice of sports equipment is. It is not possible to place several simulators at home at once, so you need to decide what equipment to buy. If you choose running, swimming or walking outdoors as your heart workout, you should not buy sports bikes and treadmills. Instead, you can safely place your strength training equipment.
If fat burning exercises at home are convenient for you, then you should buy a treadmill or exercise bike. Of course, the prices for them are not small, but subscribing to a fitness center will cost more. If you are not ready to invest a large amount of expensive equipment, we recommend that you buy a budget cardio technique - skipping rope. The benefits are no less than a treadmill band, but it costs several times less. We found equipment for cardio training, now let's move on to strength training.
In addition to cardiovascular equipment, sports for weight loss at home include the following equipment:
- Two dumbbells.It's a good idea to add weight so you can easily adjust. The weight of each fully assembled dumbbell does not exceed 5 kg.
- Velcro weights.Training with them on the abdomen, hips for weight loss will be very effective.
- Rubber mat.Useful for sleeping exercises, such as pumping your abdominal muscles.
- Fitball. Any good weight loss kit cannot be completed without training in this magnificent simulator. It is a large ball made of durable rubber. You need to choose a fitball depending on your height, otherwise there will be no results 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 design one yourself, you need to know a few principles that make up a home fitness program:
- The training complex should consist of very repetitive and static exercises. The first is 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.
- Rest between exercises should not exceed two minutes.
- Rest between sets - no more than 45 seconds.
These are the four pillars on which a good workout regimen for home fitness is based.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circular Exercise
Exercise to lose weight at home can be done in a circular system, ie without rest between exercises. For example, you have five workouts in your training circle. You do the first exercise and immediately continue to the second (without resting), then to the third and so on until you have completed the other five. Then rest for 2-3 minutes and go through another training session. The training program can consist of 3-5 cycles.
What exercises should be included in the training area?
These can be home-made abdominal and lateral weight loss exercises that include squats, push-ups, lungs, squats, and more. It is very important that each of these targets a different muscle group.
Section program
Unlike circuit training, distributed software 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 field and do 20 repetitions.
First you have to do a series of glute exercises, then rest for 45 seconds and do the same thing again. After completing three sets of one exercise, you should take a break (one and a half - two minutes) and continue. Weight loss exercises with a split program (complex for the home) primarily aim to keep your muscles in good condition. To lose weight, this program should be completed with cardio training. Always remember this!
Summary
Now you know how to set up your workouts at home and what exercises to choose to lose weight at home for your workout program. Remember that a good figure depends only on 50% of training, the second half of success depends on proper nutrition.