In order to keep healthy, is it necessary to go to a fitness club? A few years ago, the answer to this question was definitely yes, but today, more and more people refuse to go to the fitness center and choose to work out at home (work out and lose weight at home). There are usually several reasons:
- First, save money.Subscription to a fitness club is not cheap.
- Secondly, save time.Even if the health club is located near your home, you still have to spend some time on the road.
- Third, inventory availability.You can buy everything you need to exercise at home in any city.
- Fourth, the availability of information.On the Internet, you can easily find weight loss exercises, comprehensive housing facilities, etc. , but there is 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 exercise suit
The basis of independent fitness programs is not to increase the weight of exercise, and in the gym, they mainly use extra weight (dumbbells, resistance bands, body barbells, etc. ). If your goal is to lose weight and maintain muscle tone, you can do this at home through a series of exercises designed to not only burn fat, but also strengthen muscles, without using fashionable fitness equipment.
Fitness should start with warming up. In the first five minutes, you need to switch between the normal running rope and skipping rope. These exercises are followed by brisk knee raises and squats. It's important to do the exercise correctly: stretch your legs to your sides, then lower yourself to squat. The hips should be parallel to the floor. Step on and jump with your feet, raise your arms, and then return to squatting again. After jumping twenty times, you can rest.
The last 5 minutes are about running with heel ups and sit-ups. In order to get the maximum effect, several repetitions must be performed. Exercise adequately.
Exercise all muscle groups
The five-day exercise should include all muscle groups. To strengthen your back, you need to do 10 push-ups from the wall and 5 push-ups from the floor. After that, you should do plank exercises and stand for 2-3 minutes, then gradually increase the time to 5 minutes. This exercise will perfectly tighten your lower abdomen and exercise your abdomen. After that, it will be twisted in different directions. It is recommended to do it on a fitball. Make sure that the pelvis does not fall to avoid moving the load. Must be twisted 15 to 20 times.
Then squat down 15-20 times and lunge in an upright position. Thanks to them, you can strengthen your gluteal muscles and pull your legs. Similarly, this complex includes swinging legs, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise aims to exercise the biceps. The elbows should be pressed to the sides, and the body should be still. The bottom line is to bend and straighten your arms. Perform 10-25 times.
We use the following steps to strengthen the triceps: raise the head of the raised lower arm, and then bend it at the elbow. We perform this exercise 15 times.
How many times should you train every week?
In order to lose weight, the human body must burn as many calories as possible. Professional coaches recommend doing weight loss exercises at home five times a week, including strength exercises and aerobic exercises.
In addition to fitness at home, it is necessary to use it in outdoor running, exercise bikes, treadmills, skiing, Nordic and normal walking, swimming and other projects. These aerobic exercises will help you lose weight and tighten your body.
How long does the training take to achieve results?
We have figured out that we will perform two types of training: strength training and aerobic training. Each of them needs to concentrate.
Aerobic exercise should last at least 30 minutes and no more than one hour. For example, spend 7 minutes on kneading joints, and then spend 25 minutes-jogging or other yoga exercises. Finally, take five minutes to stretch. This is one way to do aerobic exercise, but you can use any other method. Remember, the minimum training time is 30 minutes and the maximum is one hour.
The power complex needs no less than 45 minutes and no more than one and a half hours. The rest time between the two sets of exercises depends on your training plan. In most cases, home weight-loss exercises include a break of no more than 45 seconds between repetitions, and a break between two exercises-no more than one and a half minutes.
Inventory
The practicality of your training plan will depend on whether the sports equipment you choose is abundant. At home, it is impossible to place multiple simulators at once, so you need to determine which equipment you must purchase. If you choose outdoor running, swimming or walking as your daily aerobic activity, you should not buy an exercise bike or treadmill. Instead, you can safely place the strength training equipment.
If it is convenient for you to do fat burning exercises at home, then you need to buy a treadmill or exercise bike. Of course, their prices are not small, but the cost of ordering a fitness center will still be higher. If you are not ready to invest a lot of money in expensive equipment, it is recommended that you buy cheap cardio equipment-skipping rope. Its benefits are no less than treadmills, but the price is several times cheaper. We have found equipment for cardio training, now let us continue with strength training.
In addition to cardiovascular equipment, weight loss exercise at home also includes the following equipment:
- Two dumbbells.It is best to be foldable so that you can easily adjust the excess weight. The weight of each fully assembled dumbbell does not exceed 5 kg.
- Velcro weights.With them, it is more effective to exercise abdominal weight.
- Rubber mat.It is useful for lying exercises, such as pumping abdominal muscles.
- Fitball. Without the training of this excellent simulator, any set of best weight loss exercises would be incomplete. It is a large ball made of durable rubber. You must choose a fitness ball according to your height, otherwise the training will not have an impact.
How to create a fitness exercise plan at home?
We have already mentioned that there are many low-quality training programs on the Internet. In order to distinguish a good fitness plan from a bad fitness plan and learn how to write it yourself, you need to understand several principles that make up a home fitness plan:
- The training center should include multiple repetitions and static exercises. Perform 15 times in one method for the first time. The focus of static exercise is muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- The rest time between exercises should not exceed 2 minutes.
- Rest between groups-no more than 45 seconds.
These are the four basic principles of a good exercise program at home.
It should be noted that all strength training programs can be divided into two groups: tour training and group training.
Cycle exercise
Physical exercise for weight loss at home can be done in the circulatory system, that is, there is no need to rest between exercises. For example, your training circle has five exercises. You do the first exercise, then immediately do the second time (without rest), then do the third time, and so on, until you complete all five. Then rest for 2-3 minutes, and then do another round of exercise. The training program can include 3-5 laps.
What exercises should the training circle include?
This can be family-style abdominal and side exercises, such as squats, push-ups, lunges, sit-ups, etc. Each target targets a different muscle group, which is very important.
Split program
Unlike circuit training, the split program provides breaks between groups. For example, today you must perform complex exercises to exercise the muscles of the abdomen, arms, and glutes. To do this, you need to perform three exercises and 20 repetitions in each area.
First, you should perform a set of prone exercises, then rest for 45 seconds, and then perform the same exercise again. After completing one of the three sets of exercises, you need to pause (one and a half minutes to two minutes) and continue. Weight-loss exercises (home exercises) performed using split programs are mainly to keep your muscles healthy. In order to get rid of excess weight, the program must be supplemented by aerobic exercise training. Always remember this!
Summary
Now you know how to properly structure a home exercise and which physical exercises to choose for a home exercise program to lose weight. Remember, a good number only depends on 50% of training, and the second half of success belongs to proper nutrition.