Do you need to go to a fitness club to stay in good shape all the time? A few years ago, the answer to this question would have been true, but today more and more people are refusing to visit fitness centers and opt for fitness at home (exercise to lose weight at home). There are usually several reasons:
- First, save 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 need to spend some time on the go.
- Third, stock availability.Everything you need at home can be purchased in any city.
- Fourth, access to information.You can easily find weight loss exercises, home complexes, etc. online. , but there are downsides as well. Much of the eligibility information is unreliable. Therefore, in this article, we will analyze effective ways to lose weight at home.
Home Fitness Exercise Kit
Weightless exercises are the basis of an independent fitness program, and in gyms they mostly work with extra weights (dumbbells, resistance bands, body bands, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use a fashionable exercise machine, it is quite enough to train at home using a set of exercises aimed not only at burning fat, but also strengthening muscle.
Sports should start with warming up. The first five minutes need to alternate between normal running and a jump rope. These exercises are followed by a quick knee lift and jumping. It’s important to do them right: stretch your legs to the sides and lower yourself into a squat. The hips must be parallel to the floor. Push your legs away and jump, raise your arms, then return to squatting again. You can rest after twenty jumps.
The last 5 minutes are about running with heels and crisps. For maximum effect, several repetitions are required. Exercise full range.
Exercise for all muscle groups
A five-day complex should include training of all muscle groups. To strengthen the back, you need to do push-ups from the wall 10 times and from the floor 5 times. You should then do a board exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten the lower abdomen and free the abdomen. It is followed by rotation in different directions, which is advisable to perform a fitballe. Make sure the bowl does not fall down to prevent the load from being transferred. The rotation requires 15 to 20 repetitions.
Then squat 15 to 20 times and run while standing. Thanks to them, you can strengthen the muscles of the buttocks and lift your legs. In addition, this complex includes swinging legs with four legs to be performed 20-25 times.
You will need 1 kg of dumbbells to strengthen your arms. The first exercise is for biceps training. The elbows should be pressed against the sides, the body stationary. The point is to bend and straighten your arms. Perform 10-25 times.
The triceps is strengthened by lifting the lowered arms behind the head and bending them at the elbows. We do this exercise 15 times.
How many times a week should you 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 fitness at home, the program must include outdoor running, exercise, treadmill, skiing, Nordic and regular walking, swimming. These cardio workouts will help you lose weight and strengthen your figure.
How long does it take 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 a minimum of 30 minutes and a maximum of an hour. For example, 7 minutes are devoted to kneading the joints, followed by 25 minutes to jogging or another cadmium 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 and the maximum is one hour.
The duration of the electrical complex is a minimum of 45 minutes and a maximum of one and a half hours. The rest time between sets and exercises depends on your workout program. Usually, a set of home physical exercises for slimming includes a rest of no more than 45 seconds between repetitions and no more than one and a half minutes between exercises.
Inventory
The usefulness of your training program will depend on the rich selection of your sports equipment. It’s not possible to put multiple simulators at home at once, so you have to decide what equipment you’ll need to purchase. If you have chosen running outdoors, swimming or walking as a cardio workout, then you should not buy exercise bikes or treadmills. Instead, you can safely build strength training equipment.
If you are comfortable with fat burning workouts at home, you need to purchase a treadmill or exercise machine. The prices for them, of course, are not low, but a subscription to a fitness center will still cost more. If you are not ready to invest a large amount in expensive equipment, we advise you to buy budget cardio equipment - a jump rope. Its benefits are no less than a treadmill, but it costs several times less. We’ve figured out cardio workout equipment, now let’s move on to strength training.
Exercises for weight loss at home, in addition to cardiovascular equipment, include the following equipment:
- Two dumbbells.Ideally, they are foldable so you can easily adjust the extra weight. The weight of each fully assembled dumbbell shall not exceed 5 kg.
- Velcro weights.Exercising with them on the abdomen will make hip weight loss much more effective.
- Rubber mat.This is useful for bedtime exercises, such as pumping the abdominal muscles.
- Fitball. Any set of the best weight loss exercises is not complete without workouts in this amazing exercise machine. It is a large ball made of durable rubber. Fitball should be chosen based on your height, otherwise the workout will have no effect.
How to create a fitness 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 it yourself, you need to know a few principles that make up a home fitness program:
- The training complex should include multiple and static exercises. The first is done from 15 times in one approach. Static exercises focus on muscle contraction over time.
- Each muscle group should be trained once a week.
- The rest between exercises should not exceed two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles that underpin a good home fitness workout program.
It should be noted that all strength training programs can be divided into two groups: circuit workouts and split workouts.
Circular workout
Physical exercises for slimming at home can be done in a ring 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 do all five. Then rest for 2-3 minutes and move on to the next round of exercises. The training program can consist of 3-5 laps.
What exercises should be included in the training circle?
These can be homemade abdominal and side slimming exercises such as squats, push-ups, pockets, crackling and more. It is very important that each of these applies to a different muscle group.
Split the program
Unlike circuit workouts, the splitting program provides rest between sets. E. g. Today you need to perform a complex that trains the muscles of the abdomen, arms and buttocks. To do this, you need to do three exercises in one area and do 20 reps.
You should first do one set of buttock exercises, then rest for 45 seconds and do the same exercise again. After doing three sets of one exercise, you need to stop (one and a half to two minutes) and continue. Exercises for weight loss (complex at home) according to the division program are primarily designed to maintain good muscle shape. To get rid of overweight, this program needs to be supplemented with cardio workouts. Always remember this!
In summary
Now that you know how to set up your home workouts properly and what physical exercises to lose weight at home, choose a workout program. Remember that good figure depends only on 50% of your workouts, the other half of success depends on proper nutrition.