Is it necessary to go to a fitness club to constantly keep your body in good shape? A few years ago, the answer to this question would have been a resounding yes, but today more and more people are refusing to go to gyms and opt for fitness at home (exercises to lose weight at home). There are usually several reasons for this:
- First you save money.Subscribing to a fitness club is not a cheap pleasure.
- Second, you save time.Even though the fitness club is located near your home, you still need to spend some time on the road.
- Third, inventory.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 exercises for weight loss, a complex for the house and so on, but there is also a disadvantage. A lot of information about fitness is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home Fitness Training Kit
The basis of an independent fitness program is exercises without weights, and in gyms they work mainly with additional weights (dumbbells, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable exercise equipment, it is enough to train at home using a set of exercises that not only aim to burn fat but also strengthen the muscles.
Fitness should start with a warm up. For the first five minutes, switch between normally running and jumping ropes. These exercises are followed by powerful knee raises and jumping squats. It is important to do them correctly: spread your legs to the sides and immerse yourself in a squat. The hips should be parallel to the floor. Push off with your feet and jump, lift your arms, then return to squat again. After twenty jumps you can rest.
The last 5 minutes are about running with heel-overs and crunches. To achieve maximum effect, several repetitions must be performed. Training at full amplitude.
Exercises for all muscle groups
The five-day complex should include training of all muscle groups. To strengthen your back, do push-ups from the wall 10 times and from the floor 5 times. Then perform the plank exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will tighten your abdomen perfectly and work your abdominal muscles. Then follows twisting in different directions, which it is recommended to perform on a fitball. Make sure that the pelvis does not fall down so as not to displace the load. Twisting should be performed in 15-20 repetitions.
This is followed by squats 15-20 times and lungs in a standing position. Thanks to them, you can strengthen the gluteus muscle and inflate your legs. This complex also includes swinging legs on all fours, which must be performed 20-25 times.
To strengthen your arms, use 1 kg dumbbells. The first exercise is aimed at training the biceps. The elbows should be pressed to the sides, the body is immobile. The bottom line is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps as follows: we lift our lowered arms at the head and bend them at the elbows. We perform this exercise 15 times.
How many times a week do you need to exercise?
To lose weight, the body needs to burn as many calories as possible. Professional educators 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 running, exercise bike, treadmill, skiing, Nordic walking and normal walking, swimming. These cardio training programs will help you lose weight and tighten your figure.
How long does it take to train to achieve results?
We have already found that we want two types of training: strength and cardio. Each of them requires concentration and effort.
Cardio training should last at least 30 minutes and not more than an hour. For example, spend 7 minutes kneading the joints, then 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 one hour.
The power complex takes no less than 45 minutes and no more than an hour and a half. Rest time between sets and exercises depends on your training program. Most often, 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.
Inventory
The usefulness of your training program depends on the size of your sports equipment. At home, it is impossible to place several simulators at once, so you have to decide what kind of equipment to buy. If you have chosen outdoor running, swimming or walking as your cardio workout routine, you should not buy exercise bikes or treadmills. Instead, you can safely place your strength training equipment.
If it's convenient for you to do fat burning training at home, buy a treadmill or exercise bike. Of course, the prices for them are not small, but a subscription to a gym will still cost 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 no less than the treadmill, but it costs several times less. We found out the equipment for cardio training, let's now move on to strength training.
Home weight loss training, in addition to cardiovascular equipment, includes the following equipment:
- Two dumbbells.It's best if they are collapsible so you can easily adjust the extra weight. The weight of each fully assembled dumbbell is not more than 5 kg.
- Velcro scales.With them, training for weight loss in the abdomen, hips will be much more effective.
- Rubber mat.It is useful for exercises while lying down, for example for pumping 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 made of durable rubber. It is necessary to choose a fitball depending on your height, otherwise the training has no effect.
How to create a fitness training 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 program and learn to compose it yourself, you need to know several principles that make up a fitness program for the home:
- The training complex should include several repetitive and static exercises. The first is performed from 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 last more than two minutes.
- Rest between sets - maximum 45 seconds.
These are the four pillars on which a good workout routine for fitness at home is based.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circular training
Physical training for weight loss at home can be performed in a circular system, ie. without rest between exercises. For example, your training circle has five exercises. You perform the first exercise and go immediately to the second (without rest), then to the third, etc. , until you complete all five. Then rest for 2-3 minutes and go through another circle of exercises. The training program can consist of 3-5 rounds.
Which exercises should be included in the training circle?
These can be home-based exercises in the abdomen and slimming side like squats, push-ups, lunges, crunches and so on. It is very important that each of these 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 gluteal muscles. To do this, do three exercises per. Area and do 20 reps.
First perform a set of gluten exercises, then rest for 45 seconds and perform the same exercise again. After completing three sets of an exercise, pause (one and a half to two minutes) and continue. Slimming exercises (complex for the home) with a split program are primarily aimed at keeping your muscles in good shape. To get rid of obesity, this program must be supplemented with cardio training. Always remember this!
Summary
Now you know how to properly build your home workout and what physical exercises for weight loss at home to choose for your workout program. Remember that a good number only depends on training 50%, the second half of success belongs to proper nutrition.