Do you have to go to the fitness club to keep your body in good shape? A few years ago, the answer to this question would have been safe, but today more and more people are refusing to go to fitness centers and opting for fitness at home (weight loss exercises at home). There are usually several reasons for this:
- First, saving 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 have time to travel.
- Third, stock availability.Everything you need for fitness at home can be bought in any city.
- Fourth, the availability of information.On the Internet, you can easily find exercises for weight loss, complex homes, etc. , but there are also downsides. Lots of fitness information is not reliable. Therefore, in this article, we will analyze effective ways to lose weight at home.
Home Fitness Exercise Kit
An independent fitness program is based on weightless exercises, and in gyms they mainly work with extra weight (dumbbells, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use modern gym equipment, it is enough to train at home with a set of exercises aimed at not only burning fat, but also strengthening muscles.
Fitness should start with warming up. For the first five minutes you have to switch between normal running and the jump rope. These exercises are followed by brisk knee lifting and jumping. It is important to do them correctly: spread your legs to the side and land on your squats. In this case, the hips should be parallel to the floor. Press with your feet and jump, raising your hands, then return to the squat again. After twenty jumps you can relax.
The last 5 minutes are about running with heels overload and crunching. Several repetitions are required to achieve the maximum effect. Exercise at full range.
Exercises for all muscle groups
The five-day complex should include the development of all muscle groups. To secure your back, you need to apply pressure 10 times from the wall and 5 times from the floor. You should then do a board exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tense the lower abdomen and work with the abs. This is followed by spinning in different directions, preferably in a fitball. Make sure that the pelvis does not fall down so as not to move the load. Turning should be done 15-20 repetitions.
This is followed by squatting 15-20 times and jumping upright. Thanks to them, you can strengthen the gluteal muscles and pump your legs. Also, this complex includes swinging legs on all fours, which must be done 20-25 times.
You will need 1 kg of dumbbells to strengthen your arms. The first exercise is for biceps development. The elbows should be pressed to the side, the body is still. The bottom line is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps as follows: we lift the lowered arms behind the head and bend the elbows. We do this exercise 15 times.
How many times a week should I train?
To lose weight, your 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 physical fitness at home, outdoor running, exercise bike, treadmill, skiing, Nordic walking and normal walking, swimming should be included. These cardio workouts will help you lose weight and strengthen your figure.
How long do you need to train to get results?
We have already realized that we will have two types of workouts: 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 devoted to kneading the joints, then 25 minutes to running or another cadmium exercise. Finally, take five minutes. This is one way to do a heartbeat, but you can use any other. Remember that the minimum training time is 30 minutes and the maximum is one hour.
The energy 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 set of home physical exercises for weight loss includes rest between repetitions not exceeding 45 seconds, and between exercises - no more than one and a half minutes.
Inventory
The usefulness of your training program will depend on how rich your choice of sports equipment is. It is not possible to put several simulators at home at the same time, so you have to decide what kind of equipment you will have to buy. If you have chosen running, swimming or walking outdoors as a cardio workout, you should not buy exercise bikes or treadmills. Instead, you can safely place strength training equipment.
If you are comfortable doing fat burning workouts at home, you should buy a treadmill or exercise bike. Of course, the prices for them are not low, but subscribing to a fitness center will still cost more. If you are not ready to invest a large amount in expensive equipment, we recommend buying budget cardio equipment - a jump rope. Its benefits are no less than a runway, but it costs several times less. We invented equipment for cardio training, now we will move on to strength training.
In addition to cardiovascular equipment, home weight loss exercises include the following:
- Two dumbbells.It's best if they are collapsible so you can easily adjust the extra weight. The weight of each fully assembled dumbbell does not exceed 5 kg.
- Velcro scales.Exercises for losing belly and hip weight will be much more effective with them.
- Rubber mat.This is useful for exercises when lying down, such as 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. Fitball should be chosen depending on your height, otherwise the training will not affect.
How do I create a fitness workout program at home?
We've 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 create one yourself, you need to know several principles that make up a home fitness program:
- The training set should include multiple and static exercises. The first is done 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 longer than 45 seconds.
These are four basic principles based on a good workout routine for fitness at home.
It should be noted that all strength training programs can be divided into two groups: chain training and split training.
Circular training
Exercise to lose weight at home can be done in a circular system, that is, without rest between exercises. For example, there are five exercises in your training circle. You do the first exercise and immediately go to the second (without rest), then to the third and so on until you have completed all five. Then 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?
These can be home-based abdominal and side-loss exercises such as squats, push-ups, bends, crunches, and more. It is very important that each of these targets a different muscle group.
Split the program
Unlike chain training, the splitting program provides rest between sets. For example, today you need to perform a complex that develops the abdominal, arm and buttock muscles. To do this, you need to do three exercises in each area and do 20 repetitions.
You should first do one set of glute exercises, then rest for 45 seconds and do the same exercise again. After you have completed three sets of one exercise, you should stop (one and a half to two minutes) and continue. Exercises for weight loss (complex at home) according to the splitting program are mainly designed to keep your muscles in good shape. To get rid of excess weight, this program should be supplemented with cardio training. Always remember this!
Summarizing
Now that you know how to do the right workouts at home and what physical exercises to lose weight at home, choose a workout program. Remember that a good score depends on only 50% training, the other half of success depends on proper nutrition.