In order to keep your body in good shape at all times, do you need to go to a fitness club? A few years ago, there would be a definite answer to this question, but today more and more people refuse to go to fitness and wellness centers at home (exercises to lose weight at home). There are usually several reasons for this:
- First, saving money.Donating to a fitness club is not a cheap pleasure.
- Secondly, save time.Even if the fitness club is located close to your home, you still need to spend some time on the road.
- Third, inventory availability.Everything you need for home fitness can be purchased in any city.
- Fourth, availability of information.On the Internet, you can easily find exercises for weight loss, home complex, and so on, but there is a downside. There is a lot of information about unreliable fitness. Therefore, in this article we will analyze effective ways to lose weight at home.
Home Fitness Exercise Series
The basis of an independent fitness program is unloaded exercises, and in gyms they work primarily with extra weights (dumbbells, resistance bands, body bars, and so on). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable fitness equipment, it is enough to do it at home using a series of exercises aimed not only at burning fat, but at the muscles thatalso strengthen.
Fitness should start with warming up. For the first five minutes, you have to alternate between a normal run and a jump rope. These exercises are followed by vivid knee arguments and jumping squats. It is important to do them correctly: spread your legs to the sides and lower into a squat. The hips should be parallel to the floor. Push out with your legs up and jump, raising your arms, then return to the squat again. After twenty sweaters, you can rest.
The last 5 minutes consist of running with heels-over and crunches. In order to achieve maximum effect, some repetition is required. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include working out all muscle groups. To strengthen your back, you need to push-up from the wall 10 times and from the floor 5 times. After that, you should do the plank exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will tighten your lower abdomen and work your abs. After that, turns continue in different directions, and you are advised to do it on a suitable ball. Make sure that the pelvis does not fall down so that the load is not transferred. Spins must be done for 15-20 repetitions.
This is followed by squats 15-20 times and lunges in a standing position. Thanks to them, you can strengthen the gluteus muscle and pump up your legs. Also, this complex includes swinging legs on all fours, which have to be done 20-25 times.To strengthen your arms, you will need 1kg dumbbells. The first exercise is focused on working out the biceps. The angles should be pushed to the sides, the body is motionless. The bottom line is to bend and straighten your arms. Repeat 10-25 times.
We strengthen the triceps as follows: we raise our lower arms at the head and bend them at the angles. We do this exercise 15 times.
How many times a week should you train?
To lose weight, the 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, it is necessary to include in the program outdoor running, fitness bike, treadmill, skiing, Nordic walking and regular walking, swimming. These cardio workouts will help you lose weight and tighten your figure.How long does it take to train to achieve results?
We have already discovered that we will have two types of training: strength and cardio. All of them require concentration and effort.
A cardio workout should last at least 30 minutes and not more than an hour. For example, 7 minutes are spent kneading the joints, then for 25 minutes - jogging or other cadio exercise. Finally, take five minutes to stretch. This is one way to do cardio, but you can use any other way. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The power complex takes less than 45 minutes and no more than an hour and a half. Break time between sets and exercises depends on your training program. More often, a home set of physical exercises for weight loss includes 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 programs will depend on how rich your sports equipment is. At home, it is impossible to install several simulators at once, so you need to decide what type of equipment you will need to buy. If you have chosen outdoor running, swimming or walking as a cardio exercise routine, then you should not buy fitness bikes or treadmills. Instead, you can safely put on your strength training equipment.
If it is convenient for you to do fat burning workouts at home, then you need to buy a treadmill or fitness bike. The prices for them are, of course, not small, but a subscription to a wellness center will cost even more. If you are not ready to invest a large sum in expensive equipment, we recommend you to buy a budget cardio equipment - jump rope. Not less than the benefits of a treadmill, but it costs a few times less. We figured out the equipment for cardio training, now let’s move on to strength training.
Exercise for weight loss at home, as well as cardiovascular equipment, includes the following equipment:
- Two dumbbells.It is best if they are in-drop so you can easily adjust the extra weight. The weight of each fully assembled dumbbell shall not exceed 5 kg.
- Velcro weights.Along with them, fitness for weight loss of the abdomen, hips will be much more effective. Rubber mat
- .It is useful for exercises while you are lying down, for example to pump your abdominal muscles.
- Fitball. There is no set of the best weight loss exercises complete without training on this great simulator. It is a large ball made of durable rubber. It is necessary to choose a suitable ball depending on your height, otherwise the training will have no effect.
How to Create a Fitness Workout Program at Home?
We have already mentioned that there are many low quality training programs on the Internet. To distinguish a good fitness program from a bad program and learn how to design it yourself, you need to have a few principles that cover a home fitness program:
- The training complex should include multi-repetitive 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.
- Rest between exercises should not exceed two minutes.
- Relaxation between sets - no more than 45 seconds.
Here are the four basic principles of a good workout program for home based fitness.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Workout Circular
Physical exercise can be done at home weight loss 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 (restless), then to the third, and so on until you finish all five. Then you relax for 2-3 minutes and go through another circle of exercises. The training program can have 3-5 paws.
What exercises should be included in the training circle?
These can be home-based abdominal and slimming exercises like squats, push-ups, lunges, crunches, and so on. It is very important that each of these groups targets a different muscle group.
Split program
Unlike circuit training, the split program provides relaxation between sets. For example, today you should make a complex that works the muscles of the abdomen, arms and gluteal muscles. To do this, you need to do three exercises per area and do 20 reps.
First you should do one set of gluten exercises, then relax for 45 seconds and repeat the same set. After doing three sets of exercise, you need a break (one and a half to two minutes) and continue. Slimming exercises (complex for home) according to the 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 training. Always remember this!
Summary
Now you know how to build your home workouts properly and choose what physical exercises to lose weight at home for your workout program. Remember that a good figure depends on training only 50%, the second half of success is related to proper nutrition.