To maintain a healthy state of the body, he needs physical activity.This is especially true when it is necessary to get rid of excess weight.
The best option is training in the fresh air or in the gym of large area.However, in the absence of such an opportunity to abandon training is not worth it.Slimming exercises are also suitable for home training.
General requirements for training at home
Home exercises are performed no less than an hour after eating, but not on an empty stomach.An hour before training, carbohydrate food is consumed.Training on an empty stomach is unacceptable.
During training, you need to drink as much water as you want to avoid dehydration.Water should be drunk warm, small sips.
Training is performed with or without sports equipment.Body exercises are no less effective than with the inventory, subject to the correct execution.
The basis of weight loss exercises is a cardio load.Outside the equipped gym, this is running and walking at a fast pace of several kilometers.
For running, you will need special clothes and shoes in which it will be convenient and safe.
When choosing a set of exercises, it is necessary to take into account the level of physical training.Too high the intensity of classes will harm health, too low will not give an effect.
Exercise complexes for the whole body
There are a variety of sets of exercises that can be performed at home.
Exercises for weight loss of sides and abdomen
Exercises for losing weight sides at home include inclinations, turns and lifts of the case.
Fear in the form of dumbbells and weighting agents will make training more complex and effective.
Exercises for weight loss of hands
For losing weight, exercises with dumbbells are performed: lifting dumbbells on biceps standing or sitting, extending the hands with dumbbells on a triceps in a slope or in a stop on a bench, dumbbell dumbbells from behind the head, dumbbell dumbbells standing or lying down, and other exercises.In order to lose weight, hand exercises are performed intensively, with a large number of repetitions and light dumbbells up to 3 kilograms.
Exercises for weight loss of the legs
The muscles of the legs are larger than other muscles.With a load on this zone, the body spends the most calories.Foot exercises are recommended even if the legs are not a problem area.Squats, lunges, jumping are especially effective when using sports equipment: dumbbells, sports ball, weights, pancakes for the bar.
Exercises for losing weight thighs
The main exercises for losing weight thighs at home are deep squats with a wide setting of legs, swinging back and to the sides from the position on all fours and lifts of the pelvis.All effective training includes the development of the muscles of the hips.To strengthen the load, weight and rubber bands for fitness are used.
Tabata protocol exercises
Tabata is a system of short interval training.Such classes are most effective for weight loss.These are short four -minute training, built on the principle of intervals.The main difference between tobat and other complexes is
This is work at the limit of opportunities for 20 seconds with a vacation of 10 seconds.Exercises in the framework of training can be diverse.
Charging for weight loss
Charging is easy mobile classes aimed at preparing the body for the coming day.One charging for weight loss at home is not enough, but it can become an effective addition for other exercises.
Yoga
The main goal of yoga is to know oneself and self -improvement.This is a system that includes not only physical exercises, but also meditation.Despite the apparent simplicity, yoga exercises are difficult to perform and combined with cardio loading are effective for losing weight and increasing muscle endurance.Yoga exercises are static, each pose lasts a few minutes.
Pilates
At first glance at Pilates, it seems like a yoga.It really resembles yoga a little, but is a separate type of training.There is no philosophy and spiritual practices in Pilates.Initially, it was developed for rehabilitation after injuries.This is a series of exercises that are performed at a slow pace, often using sports equipment.
Planck
The bar is a static exercise that works out the muscles of the whole body, trains their endurance.It can be performed every day, increasing the duration.Most of all, during the implementation of the bar, the press is strained.
There are several exercises that are performed from this position.For example, "climber."It is performed as follows: in the pose of the strips in straight hands, the legs are alternately attracted to the knees to the chest and put in place.Also, in the pose of the bar, lifts are performed, alternate transition from straight arms to the elbows and back, turning the body with lifting one hand up.
Effective types of cardio training
The basis of losing weight is cardio load.They are performed with a rapid heartbeat.During cardio training, the endurance of muscles and heart is trained.Cardiones are contraindicated for people with heart diseases.
Running
Running is the easiest and most useful type of cardio training.Daily runs are often enough for quick weight loss.As in any sport, running has its own technique.When observing it, such training helps to increase endurance, strengthen the heart muscle and cheer up.Daily runs in the fresh air help to put thoughts in order and find a solution for many tasks, as they enhance blood circulation in the entire body and contribute to the proper functioning of the brain.
Walking
Walking is a more calm type of cardio training.It is suitable for those for whom the running load is too high.For weight loss, walking is combined with other types of physical activity and diet.
Fitness
Fitness is any activity aimed at maintaining a physical form.It can be aerobics and homework with dumbbells.Exercise "Burpi" is one of those that are performed anywhere.It consists of a jump, a bar and push -ups.
Aerobics
Aerobics helps to lose weight well, has high intensity.Each training begins with a warm -up and ends with a stretch.The duration of one lesson is one hour.
Aquaerobika
Aquaerobica is an equally effective type of training than aerobics, but more gentle.All exercises are done in water using special equipment.Water softens the load on the joints, and its resistance makes each exercise complex and effective.
A set of exercises for each day for beginners
Intensive training is usually not held every day, but for beginners it is useful to engage in daily with easy load.The set of exercises for each day in this case consists of charging in the morning and walking or running in the evening.
It is better to start charging with a light warm -up of all joints:
- turning the head with smooth circular movements forward, to the right, back, to the left;
- Tilts of the head alternately in all directions;
- circular movements of the hands;
- tilting the torso forward, back, right, left;
- Circular movements of half -bent legs.
The bulk of charging exercises depends on physical training.Without preparation, a set of exercises for home for every day for beginners looks like this:
- squats;
- static lunges;
- lifts of the pelvis lying on the back without weight;
- pushing on the knees;
- twisting.
In the evening, a run or at least walking at a fast pace is suitable for weight loss.Effective jogging is at least 30 minutes.For weight loss, interval run is best: 3 minutes fast, 3 minutes slowly.
With poor health or pain, the training stops immediately.
What training is optimal for girls
Home exercises for women are aimed at strengthening muscle mass and increasing endurance.The muscles need a good rest, so the plan of training for a week includes at least one free day.The body also needs a variety of loads: daily training for the whole body includes different exercises.
The dependence of the female body on the menstrual cycle is manifested in a change in endurance and appetite.In the early days of the cycle, it is not recommended to perform high -intensity strength training, moderate loads are welcome.For this period, simple asanas of yoga, walking, lightweight Pilates are suitable.The decision on what exercises to do these days are made on the basis of well -being.
From about 6 to 13 days, a woman’s peak is observed with a 28-day cycle.Training for weight loss during this period is the most intense.The most explosive complexes on the protocol of the tobat, the most complex asanas of yoga, the fastest run, the maximum weight of sports shells - all this is planned for the above days of the cycle.
A set of exercises for this period is as follows:
- Warm -up.
- Running 10 minutes.
- Squats with a wide setting of legs with burden.
- Luggles with burden.
- Burpi 10 times.
- Twins.
- Exercise "climber."
- The bench press is standing.
- Breeding dumbbells lying.
- Twisting.
- Planck.
- Stretching.
.jpg)
In the days of ovulation, the performance begins to fall, the intensity of training is reduced.During this period, measured run of cowardice, the average and low load of fitness training, aerobics is suitable.
From 16 to 28 days, the body's performance continues to fall.The intensity of training remains at the level of ovulation days, additional power control is added.Before menstruation, girls often want to eat more, there is an increased need for carbohydrates.A lot of carbohydrates eaten will negate the effect of training previously.
Training program for men
To achieve the maximum effect, sports equipment and inventory are used:
- horizontal bar;
- Bars;
- dumbbells weighing from 5 kilograms;
- rubber bands for fitness;
- The press for the press.
Men are not recommended daily training of the same training so as not to lose muscle mass and not provoke overtraining.
Exercises for weight loss in a week are diverse and include a lot of cardio load.The basic training program for men is as follows:
- Monday-interval run (30-40 minutes).
- Tuesday - rest.
- Wednesday - power training.
- Thursday - rest.
- Friday is an interval run.
- Saturday - rest.
- Sunday - Tabata.
The articular warm -up is an obligatory element in any training program.It avoids injuries.Stretching at the end of each training also helps to reduce muscle injuries.
Lighting strength training
The rapid and stable weight loss is facilitated by a large muscle mass.The more voluminous muscle mass, the more calories burn the body at rest.Power training helps to strengthen it.The standard program contains three training days a week.On other days, to achieve a greater effect, it is recommended to go on a run or pass a few kilometers in steps.One day a week is dedicated to rest.
During power training, each exercise is performed in 4 sets of 10-15 repetitions with subsequent weight gain.
The first day - chest, shoulders, triceps:
- Warm -up.
- Pushing your hands on the elevation.
- Burpi.
- Reverse push -ups from the bench.
- Twisting.
- Planck.
- Stretching.
The second day is the legs:
- Warm -up.
- Classic squats.
- Classic attacks.
- Reverse attacks.
- Squats with jumping.
- Burpi 3 sets 10 times.
- Planck.
- Stretching.
Third day - back, biceps:
- Warm -up.
- Pulling up with a wide grip.
- Pulling up a reverse grip.
- Pulling on a low crossbar maximum possible number of repetitions.
- The bar is 2 minutes.
- Stretching.
Exercises with dumbbells
The most affordable sports equipment for training at home is dumbbells.The set of exercises for each day includes at least one lesson with this shell.Dumbbells allow you to work out each muscle separately.The set of exercises with dumbbells begins with the study of the lower body and back.If you start training with your hands, by the end of the classes there will be no strength to have the quality of the large muscles.
An example of home training with dumbbells for every day:
- Warm -up.
- Jumping with breeding arms and legs.
- Squats.
- Lugs.
- Turns of the body, standing, from side to side with dumbbells in hands at chest level.
- Tilts to the sides.
- The craving of dumbbells in inclination.
- Rising dumbbells standing on biceps.
- Fighting hands with dumbbells in inclination on triceps.
- Breeding hands with dumbbells to the sides of standing.
Careful observance of the technique of performing each exercise will avoid discomfort and injuries and achieve the maximum result.
Training program in the hall
The abundance of simulators in the gym allows for the most effective and various training for weight loss.At the beginning of each lesson, as well as at home, a joint warm -up is carried out.The training program in the hall for a week uses various muscle groups.Each exercise is performed in 4 sets of 10-15 repetitions.The weight on the simulators is set by one in which the last repetitions in the approach are performed with effort.
The first day - legs:
- Warm -up.
- Running path 5 minutes.
- Lifting the platform with the platform in the simulator.
- Failure of the legs in the simulator.
- Lunches with dumbbells in their hands.
- Running path for 15 minutes.
- Stretching.
Second day - back and biceps:
- Warm -up.
- Running path 5 minutes.
- Hyperectstension in the simulator.
- The thrust of the upper block with a straight grip.
- The thrust of the lower block.
- Lifting a bar with a curved bar on biceps.
- Concentrated rise in dumbbells sitting on biceps.
- Running path for 15 minutes.
- Stretching.
Third Day - chest and triceps:
- Warm -up.
- Running path 5 minutes.
- The bench press is lying on a horizontal bench.
- The bench press on the inclined bench.
- Breeding dumbbells lying.
- The thrust of the upper unit on triceps.
- French bench press.
- Running path for 15 minutes.
- Stretching.
Running load can be carried out on a separate day or days.
Excessive efficiency exercises
Losing weight became a trend a few decades ago.Every few years, new ways to lose weight appear.Among them is the vacuum of the abdomen and breathing gymnastics.
Respiratory gymnastics
The purpose of breathing gymnastics is to increase the flow of oxygen into the body.It helps to improve the ventilation of lungs and overall well -being.There is no connection with weight loss here.Breathing exercises, if desired, are performed in addition to the main training, they do not contribute to weight loss.
The vacuum of the abdomen
Numerous authors promise the aspen waist to everyone who will regularly do this simple exercise.It really allows you to work out the transverse muscles of the abdomen well, but fat never leaves locally.To burn fat, you need loads on the whole body with accents in certain places in combination with proper nutrition.If a lot of fat deposits have accumulated in the abdomen and sides, then the vacuum of the abdomen, even from morning to evening, will not help lose weight.
How quickly you can lose weight
The speed of losing weight depends on many variables: initial and desired weight, physical training, intensity of training and nutrition.Doctors do not recommend losing weight too fast, losing more than 1 kilogram per week.With a faster weight loss, there is a risk of losing part of the muscle mass and spoil health.These factors are taken into account before losing weight quickly at home.
With regular strength training for weight loss, weight may not go very quickly, for example, for a year, but the appearance will gradually improve due to muscle strengthening.
Conclusion
- Slimming exercises are effective with their regularity.
- Do not wait for instant results.The body requires a habit of physical activity.
- High -quality weight loss is impossible without proper nutrition.
- The key to good weight loss is an adequate calorie deficit, which is created thanks to intense training.