In order to constantly keep your body in good shape, is it necessary to go to a fitness club?Just a few years ago, the answer to this question would have been a resounding yes, but today more and more people are giving up going to fitness centers and choosing fitness at home (weight loss exercises at home).As a rule, there are several reasons for this:
- Firstly, saving money.A subscription to a fitness club is not a cheap pleasure.
- Secondly, saving time.Even if the fitness club is located near your home, you will still have to spend some time on the road.
- Thirdly, inventory availability.Everything you need for fitness at home can be purchased in any city.
- Fourthly, availability of information.On the Internet you can easily find exercises for weight loss, a complex for home, and so on, but there is also a downside.A lot of information on the topic of fitness is unreliable.Therefore, in this article we will look at effective ways to lose weight at home.
A set of exercises for home fitness
The basis of an independent fitness program is exercises without weights, and in gyms they mainly work with additional weights (dumbbells, expanders, body bars, and so on).If your goal is to lose weight and maintain muscle tone, you do not have to use fashionable exercise equipment; it is quite enough to exercise at home, using a set of exercises aimed not only at burning fat, but also strengthening muscles.
Fitness classes should begin with a warm-up.For the first five minutes, you need to alternate between regular running and jumping rope.These exercises are followed by fast knee raises and jump squats.It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat.Your thighs should be parallel to the floor.Push off with your feet and jump, raising your arms, then return to the squat.After twenty jumps you can rest.
The last five minutes is devoted to running with heels, as well as abdominal crunches.In order to achieve maximum effect, it is necessary to perform several repetitions.Perform exercises with full range of motion.
Exercises for all muscle groups
A five-day complex should include working out all muscle groups.To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times.After this, you should perform the plank exercise and stand for 2-3 minutes, gradually increasing the time to five.This exercise will perfectly tighten your lower abdomen and work your abs.This is followed by twisting in different directions, which is preferably performed on a fitball.Make sure that the pelvis does not fall down so as not to shift the load.Twisting should be done for 15-20 repetitions.
This is followed by squats 15-20 times and lunges in a standing position.Thanks to them, you can strengthen your gluteal muscle and pump up your legs.This complex also includes leg swings on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells.The first exercise is aimed at working the biceps.The elbows should be pressed to the sides, the body motionless.The idea is to bend and straighten your arms.Perform 10-25 times.
We strengthen the triceps as follows: we raise our lowered arms behind our heads and bend them at the elbows.We perform this exercise 15 times.
How many times a week should you train?
To get rid of excess weight, the body must burn as many calories as possible.Professional trainers recommend doing exercise to lose weight at home five times a week, including strength training and cardio.
In addition to fitness at home, it is necessary to include in the program outdoor running, exercise on an exercise bike, treadmill, skiing, Nordic and regular walking, and swimming.These cardio workouts will help you lose weight and tone your figure.
How long do you need to train to achieve results?
We have already figured out that we will have two types of training: strength and cardio.Each of them requires concentration and effort.
Cardio training should last at least 30 minutes and no more than an hour.For example, 7 minutes are spent kneading the joints, followed by running or other cardio exercise for 25 minutes.At the end, you need to spend five minutes stretching.This is one option for doing 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 takes at least 45 minutes and no more than an hour and a half.The rest time between sets and exercises depends on your training program.Most often, a home set of physical exercises for weight loss includes resting 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 wide the choice of your sports equipment is.It is impossible to place several exercise machines at once at home, so you need to decide what kind of equipment you will have to purchase.If you choose running, swimming or walking as your cardio exercise, then you should not buy exercise bikes or treadmills.Instead, you can safely place equipment for strength exercises.
If it is convenient for you to conduct fat burning workouts at home, then you need to buy a treadmill or exercise bike.Their prices, of course, are not small, but a subscription to a fitness center will still cost more.If you are not ready to invest a large sum in expensive equipment, we advise you to buy a budget cardio machine - a jump rope.The benefits from it are no less than from a treadmill, and it costs several times less.We've sorted out the equipment for cardio training, now let's move on to strength training.
Physical exercises for losing weight at home, in addition to cardio equipment, involve the following equipment:
- Two dumbbells.It is better if they are collapsible so that you can easily adjust the additional weight.The weight of each dumbbell when fully assembled is no more than 5 kg.
- Velcro weights.With them, physical exercises for losing weight in the abdomen and thighs will be much more effective.
- Rubber mat.It is useful for exercises in a lying position, for example, for pumping the abdominal muscles.
- Fitball.Any set of the best exercises for weight loss is not complete without training on this wonderful 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 effect from your training.
How to create a training program for fitness classes at home?
We have already mentioned that there are a lot of low-quality training programs on the Internet.To distinguish a good fitness program from a bad one and learn how to create one yourself, you need to know several principles that make up a home fitness program:
- The training complex should include high-repetition and static exercises.The first ones are performed 15 times in one approach.Static exercises are aimed at contracting muscles for a certain amount of time.
- Each muscle group should be trained once a week.
- Rest between exercises should be no more than two minutes.
- Rest between approaches - no more than 45 seconds.
These are the four basic principles that form the basis of a good home fitness training program.
It should be noted that all strength training programs can be divided into two groups: circuit training and split.
Circuit training
Physical exercises for weight loss at home can be carried out in a circular system, that is, without rest between exercises.For example, your training circuit consists of five exercises.You complete the first exercise and immediately move on to the second (without rest), then to the third, and so on until you complete all five.Afterwards you rest for 2-3 minutes and go through another round of exercises.The training program can consist of 3-5 laps.
What exercises should be included in the training circuit?
These can be exercises for losing weight on the abdomen and sides at home, such as squats, push-ups, lunges, crunches, and so on.It is very important that each of them is aimed at different muscle groups.
Split program
Unlike circuit training, a split program allows for rest between sets.For example, today you should perform a complex that works the abdominal muscles, arms and gluteal muscles.To do this, you need to perform three exercises for each area and do 20 repetitions.
First, you should do one set of the glute exercise, then rest for 45 seconds and do another set 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) according to the split program are primarily aimed at maintaining your muscles in tone.To get rid of excess weight, this program must be complemented by cardio training.Always remember this!
Let's sum it up
Now you know how to properly structure your home workouts and what physical exercises to lose weight at home to select for your training program.Remember that a good figure depends only 50% on training, the other half of success belongs to proper nutrition.