To keep yourself in shape, is it necessary to go to a fitness club? A few years ago, the answer to this question would have been yes, but nowadays more and more people are refusing to go to the gym and opt for home fitness (exercise for weight loss at home). There are usually several reasons for this:
- First, save money.Subscription to a fitness club is no cheap pleasure.
- Second, it saves time.Even though a fitness club is located near your home, you should still spend time on the road.
- Third, inventory availability.Everything you need for home fitness can be purchased in any city.
- Fourth, the availability of information.On the Internet, you can easily find exercises for weight loss, which are complicated for home and so on, but there is also a downside. Much of the information on fitness is not reliable. Therefore, in this article we will analyze how to effectively lose weight at home.
Home Fitness Workout Set
The basis of an independent fitness program is training without weights, and in the gym they mainly work with additional weights (dumbbells, resistance bands, bodybars and so on). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable exercise equipment, just do it at home using a series of exercises aimed not only at burning fat, but also strengthening muscles.
Fitness should start with a warm-up. During the first five minutes, you will need to alternate between normal running and jumping rope. This exercise is followed by a quick knee lift and a squat jump. It is important to get it right: stretch your legs to the sides and lower yourself into a crouch. Your hips should be parallel to the floor. Push up with your legs and jump, raise your arms, then squat back down again. After twenty jumps, you can rest.
The last five minutes are all about running with heel overs and crunches. In order to achieve maximum effect, several repetitions must be performed. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include workouts of all muscle groups. To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times. After that, you will need to do the board exercise and stand for 2-3 minutes, gradually increasing the time to five minutes. This exercise will perfectly tone your lower abs and work out your abs. After that, turning in different directions follows, which is advisable to do on the fitball. Make sure that the pelvis does not fall so as not to shift the weight. Twisting should be done for 15-20 repetitions.
This is followed by 15-20 squats and standing lunges. Thanks to them, you can strengthen the gluteus muscles and pump up your legs. Also, this complex includes swinging the legs on four legs, which must be done 20-25 times.
To strengthen your arms you will need 1kg of dumbbells. The first exercise is aimed at training the biceps. The elbows should be pressed to the sides, the body does not move. The point is to bend and straighten your arms. Do it 10-25 times.
We strengthen the triceps as follows: we raise the lowered arm near the head and bend it at the elbow. We do this exercise 15 times.
How many times a week should you train?
To lose weight, the body must burn as many calories as possible. Professional trainers recommend doing weight loss exercises at home five times a week, including strength and cardio training.
In addition to home fitness, it is necessary to include an outdoor running program, exercise bike, treadmill, skiing, Nordic and regular walking, swimming. This cardio workout will help you lose weight and tone your body.
How long will it take to practice to achieve results?
We've learned that we'll have two types of training: strength and cardio. Each of them requires concentration and effort.
Cardio workouts should last at least 30 minutes and no more than an hour. For example, 7 minutes are spent kneading the joints, then 25 minutes - jogging or other cadio workout. Finally, take five minutes to stretch. This is one way to do cardio, but you can use another. Remember that training time is at least 30 minutes, maximum one hour.
Power complex should take no less than 45 minutes and no more than an hour and a half. The rest time between sets and workouts depends on your training program. Most often, a series of home physical exercises for weight loss include rest between repetitions of no more than 45 seconds, and between exercises - no more than a minute and a half.
Inventory
The usefulness of your training program will depend on how rich your choice of exercise equipment is. At home, it is impossible to place several simulators at once, so you need to decide what type of equipment you should buy. If you choose to run outdoors, swim, or walk as your cardio routine, you shouldn't buy an exercise bike or treadmill. Instead, you can place your strength training equipment safely.
If it is convenient for you to do fat burning exercises at home, then you need to buy a treadmill or stationary bike. The price for them, of course, is not small, but the subscription to the fitness center will still be more expensive. If you are not ready to invest heavily in expensive equipment, we advise you to buy budget cardio equipment - jump rope. The benefits are no less than a treadmill, but they are several times cheaper. We've found the equipment for cardio training, now let's move on to strength training.
Exercises for weight loss at home, in addition to cardiovascular equipment, implies the following equipment:
- Two dumbbells.Best if it can be folded so that you can easily adjust the extra weight. The weight of each fully assembled dumbbell is not more than 5 kg.
- Velcro weight.With them, exercises for losing belly weight, hips will be much more effective.
- Rubber mat.Useful for lying down exercises, for example to pump up the abdominal muscles.
- Fitball. Every set of the best weight loss workouts is not complete without training in this amazing simulator. This is a large ball made of durable rubber. You need to choose a fitball depending on your height, otherwise there will be no effect from training.
How to Create a Home Fitness Workout Program?
We already mentioned that there are many low-quality training programs on the Internet. In order to distinguish a good fitness program from a bad one and learn how to create one yourself, you need to know some of the principles that make up a home fitness program:
- The training complex must include multi-repetitive and static exercises. The first is done 15 times in one approach. Static exercises focus on contracting muscles over a period of time.
- Each muscle group should be trained once a week.
- Rest between workouts should be no more than two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles that underlie a good fitness home workout program.
It should be noted that all strength training programs can be divided into two groups: circuit training and separate training.
Circle Exercise
Physical exercises for weight loss at home can be done in a circular system, that is, without breaks between exercises. For example, suppose your training circle has five exercises. You do the first exercise and go immediately to the second exercise (without rest), then the third exercise, and so on until you have completed all five exercises. Then you rest for 2-3 minutes and do another circle of exercises. The training program can consist of 3-5 rounds.
What exercises should be included in the training loop?
This can be a homemade abs and lateral slimming workout like squats, push-ups, lunges, crunches and so on. It is imperative that each of these targets a different muscle group.
Separate programs
Unlike circuit training, split programming provides breaks between sets. For example, today you have to perform complex exercises that work out the abdominal muscles, arms and gluteal muscles. To do this, you need to do three exercises per area and do 20 reps.
First you have to do one set of glute exercises, then take a 45 second break and do the same exercise again. After you have completed three sets of one exercise, you need to pause (one and a half to two minutes) and move on. Slimming exercises (complex for home) with a split program are primarily aimed at keeping your muscles in good shape. To get rid of excess weight, this program must be complemented by cardio exercises. Always remember this!
Summarize
Now that you know how to properly make home workouts and home weight loss exercises to choose from for your exercise program. Remember that a good number depends only on training 50%, the second half of success is proper nutrition.