To keep your body in good shape, do you need to go to a fitness club? A few years ago, the answer to this question would have been yes, but today more and more people refuse to visit fitness centers and choose fitness at home (weight loss exercises at home). There are usually several reasons for this:
- First, save money.Subscribing to a fitness club is not a cheap pleasure.
- Second, saving time.Even if the fitness club is close to your home, you still need to spend some time on the road.
- Third, inventory availability.Everything you need for fitness at home can be purchased in any city.
- Fourth, the availability of information.On the Internet you can easily find weight loss exercises, home complex, etc. , but there is a drawback. A lot of fitness information is unreliable. That is why in this article we will analyze effective ways to lose weight at home.
Home fitness exercise kit
The basis of the independent fitness program are exercises without weights, and in gyms they work mainly with additional weights (dumbbells, resistance bands, body bands, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use modern exercise equipment, it is enough to do exercises at home, using a set of exercises aimed not only at burning fat, but also to strengthenmuscles.
Fitness should start with a warm-up. During the first five minutes you should alternate normal running and jumping rope. These exercises are followed by a quick knee raise and jumps. It is important to do them correctly: spread your legs apart and squat. The hips 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 5 minutes are for jogging and crunching. To achieve the maximum effect, several repetitions must be performed. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include building all muscle groups. To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times. Then you should do the exercise with a board and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten the lower abdomen and work the abdomen. This is followed by twisting in different directions, which is recommended to be done on 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 upright attacks. Thanks to them you can strengthen the gluteal muscle and pump your legs. Also, this complex includes swinging legs on four legs, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise is aimed at building the biceps. The elbows should be pressed to the side, the body is motionless. The bottom line is to bend and straighten your arms. Perform 10-25 times.
Strengthen the triceps as follows: lift our lowered arms by the head and bend them at the elbows. We perform this exercise 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 doing weight loss exercises at home five times a week, including strength and cardio exercises.
In addition to fitness at home, it is necessary to include in the program outdoor jogging, exercise bike, treadmill, skiing, Nordic and normal walking, swimming. These cardio workouts will help you lose weight and tighten your figure.
How long does it take to achieve results?
We already know 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 set aside for kneading the joints, then for 25 minutes - jogging or other cardio 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 an hour.
The power complex takes not less than 45 minutes and not more than an hour and a half. The rest time between sets and exercises depends on your training program. Most often, the home set of physical exercises for weight loss includes a break between repetitions of no more than 45 seconds, and between exercises - no more than a minute and a half.
The usefulness of your training program will depend on how rich the choice of your sports equipment is. At home, it is impossible to install several simulators at once, so you need to decide what kind of equipment you will need to buy. If you have chosen running, swimming or walking outdoors as a routine cardio workout, then you should not buy exercise bikes or treadmills. Instead, you can safely place your strength training equipment.
If you are comfortable doing fat burning workouts at home, then you need to buy a treadmill or exercise bike. The prices for them, of course, are not small, but the subscription for a fitness center will still cost more. If you are not ready to invest a large amount in expensive equipment, we advise you to buy budget cardio equipment - a jump rope. Its advantages are no less than those of a treadmill and cost several times cheaper. We understood the equipment for cardio training, now let's move on to strength training.
The weight loss exercise at home, in addition to cardiovascular equipment, includes the following equipment:
- Two dumbbells.It's best to have them foldable so you can easily adjust the extra weight. The weight of each fully assembled dumbbell is not more than 5 kg.
- Velcro weights.With them the exercises for weight loss of the abdomen, thighs will be much more effective.
- Rubber pad.It is useful for exercises in a supine position, such as pumping the abdominal muscles.
- Fitball. Each set of the best weight loss exercises is not complete without training on this wonderful simulator. This 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 training.
How to create a fitness training 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 compose it yourself, you need to know a few principles that make up a home fitness program:
- The training complex should include 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.
- Rest between exercises should be no more than two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles on which a good home fitness training program is based.
It should be noted that all strength training programs can be divided into two groups: circuit training and separate training.
Exercises for weight loss at home can be performed in a circular system, ie without a break between exercises. For example, your training round has five exercises. You do the first exercise and immediately move on to the second (without a break), then to the third, and so on until you have completed all five. Then rest for 2-3 minutes and go through another round of exercises. The training program can consist of 3-5 rounds.
What exercises should be included in the training circle?
These can be home exercises for the abdomen and weight loss on the side, such as squats, push-ups, falls, crunches, etc. It is very important for each of them to focus on a different muscle group.
Unlike circuit training, the split program provides a break between sets. For example, today you need to perform a complex that makes the muscles of the abdomen, arms and buttocks. To do this, you need to do three exercises per zone and do 20 repetitions.
First you need to do one set of gluteus exercises, then rest for 45 seconds and do the same set again. After completing three sets of one exercise, you should pause (one and a half to two minutes) and continue. The weight loss exercises (home complex) with a split program are mainly aimed at keeping the muscles in good shape. To get rid of excess weight, this program should be supplemented by cardio training. Always remember this!
Now you know how to properly build your home workouts and what weight loss exercises to choose for your workout program at home. Remember that a good figure depends on training only 50%, the second half of success belongs to proper nutrition.