In order to constantly maintain your body in good shape, is it necessary to go to a fitness club? A few years ago, the answer to this question would be a definite yes, but today more and more people refuse to go to fitness centers and choose fitness at home (exercises for losing weight at home). As a rule, there are several reasons for this:
- Firstly, saving money. A subscription to a fitness club is not cheap.
- Secondly, time saving. Even if a fitness club is located near your home, you still have 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 exercises for weight loss, a complex for the home, etc., but there is a downside. A large amount of information on the topic of fitness is unreliable. Therefore, in this article we will analyze effective methods of losing weight at home.
A set of exercises for home fitness
The basis of an independent fitness program is exercises without weighting, and in the gyms they mainly work with additional weights (dumbbells, expanders, body bars, etc.). If your goal is to lose weight and keep your muscles toned, you don’t have to use fashionable exercise machines, it’s enough to do it at home using a set of exercises aimed not only at fat burning, but also strengthening muscles.
Fitness classes should begin with a warm-up. The first five minutes you need to alternate between regular running and jumping rope. These exercises are followed by raising your knees at a fast pace and squats with jumps. It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat. The hips should be directed parallel to the floor. Push off with your legs and jump, raising your hands, then return to the squat again. After twenty jumps you can relax.
The last five minutes is devoted to running with a heel overload, as well as twisting to the press. In order to achieve maximum effect, it is necessary to perform several repetitions. Perform exercises with full amplitude.
Exercises for all muscle groups
The five-day complex should include the study of all muscle groups. To strengthen the back, it is necessary to push up from the wall 10 times and from the floor 5 times. After this, you should perform the exercise bar and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten the lower abdomen and work out the abs. After it are followed by twisting in different directions, which is desirable to perform on a fitball. Make sure that the pelvis does not fall down so as not to shift the load. Twisting is necessary to do 15-20 repetitions.
This is followed by squats 15-20 times and lunges in a standing position. Thanks to them, you can strengthen the gluteal muscle and pump up your legs. Also, this complex includes swinging legs on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise is aimed at working out the biceps. The elbows should be pressed to the sides, the body is stationary. The bottom line is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps in the following way: raise the hands down by the head and bend them at the elbows. This exercise is performed 15 times.
How many times a week do you need to train?
To lose weight, the body must burn as many calories as possible. Professional trainers recommend performing physical exercises for weight loss at home five times a week, including weight training and cardio.
In addition to fitness at home, it is necessary to include outdoor running, exercise on a stationary bike, treadmill, skiing, Nordic and normal walking, swimming. These cardio workouts will help you lose weight and tighten your figure.
How much time do you need to train to achieve results?
We have already figured out that we will have two types of training: power 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, it takes 7 minutes to knead the joints, then for 25 minutes - running or other cadet exercise. At the end, you need to spend five minutes stretching. This is one of the options for cardio training, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is an hour.
The power complex runs for 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 home complex of physical exercises for weight loss includes a rest between repetitions of no more than 45 seconds, and between exercises - no more than a minute and a half.
Inventory
The richness of the choice of your sports equipment will determine the usefulness of your training program. At home, it is impossible to place several simulators at once, so you need to decide which equipment you will have to purchase. If you chose outdoor running, swimming or walking as cardio exercises, then you should not buy exercise bikes and treadmills. Instead, you can safely place equipment for strength exercises.
If it will be convenient for you to conduct fat burning exercises at home, you need to buy a treadmill or exercise bike. The prices for them, of course, are not small, but a subscription to the fitness center 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 trainer - a jump rope. There is no less benefit from it than from a treadmill, but it costs several times cheaper. We’ve figured out the equipment for cardio training, now let's move on to strength training.
Exercise for losing weight at home in addition to cardiovascular equipment implies the following inventory:
- Two dumbbells. It’s better if they are collapsible so that you can easily adjust the extra weight. The weight of each dumbbell in full assembly is no more than 5 kg.
- Velcro weights. With them, physical exercises to lose belly, hips will be much more effective.
- Rubber mat. It is useful for exercises in the supine position, for example, for pumping the abdominal muscles.
- Fitball . Any complex of the best exercises for weight loss can not do without classes on this wonderful simulator. It is a big ball made of durable rubber. It is necessary to choose a fitball depending on your height, otherwise there will be no effect from training.
How to make a training program for fitness at home?
We have already mentioned that there are a lot of low-quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to write it yourself, you need to know several principles that make up a home fitness program:
- The training complex should include multi-repetitive and static exercises. The first are performed from 15 times in one approach. Static exercises are aimed at muscle contraction for a certain amount 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 training program for doing fitness at home is based.
It should be noted that all strength training programs can be divided into two groups: circular training and split.
Circular training
Physical exercises for weight loss at home can be carried out in a circular system, that is, without rest between exercises. For example, your training circle consists of five exercises. You perform the first exercise and immediately proceed to the second (without rest), then to the third, and so on until you complete all five. After you rest for 2-3 minutes and go through another round of exercises. A training program can consist of 3-5 laps.
What exercises should be included in the training circle?
These can be exercises for weight loss of the abdomen and sides at home, such as squats, push-ups, lunges, twisting, etc. It is very important that each of them is aimed at different muscle groups.
Split program
Unlike circular training, the split program provides for relaxation between sets. For example, today you must perform a complex that works on the muscles of the abdomen, arms and gluteal muscles. To do this, you need to perform three exercises for each area and do 20 repetitions.
First, you should perform one approach of the gluteal muscle exercise, then rest for 45 seconds and again make the approach of the same exercise. After you complete the three approaches of one exercise, you need to pause (one and a half to two minutes) and continue. Exercises for weight loss (complex for the home) according to the split program is primarily aimed at maintaining your muscles in good shape. To get rid of excess weight, cardio training must be supplemented with this program. Always remember this!
To summarize
Now you know how to properly build your home workouts and what physical exercises for losing weight at home to choose for a training program. Remember that a good figure depends on training only by 50%, the second half of success belongs to proper nutrition.