In order to keep your body in good shape all the time, do you have to go to a fitness club? A few years ago, the answer to the question would certainly have been yes, but today, more and more people are unwilling to go to fitness centers and choose fitness at home (exercise for weight loss at home). There are usually several reasons for this:
- First, it saves money.Signing up for a fitness club is not a cheap pleasure.
- Second, save time.Even if the fitness club is close to your home, you still need to spend some time on the road.
- Third, stock availability.Everything you need for home fitness can be purchased in any city.
- Fourth, the availability of information.You can easily find weight loss exercises, house complexes and more on the internet, but there are also disadvantages. Plenty of information about fitness is unreliable. Therefore, in this article, we analyze effective ways to lose weight at home.
Home Workout Kit
The independent fitness program is based on weightless exercises, and the gyms work mainly with additional weights (dumbbells, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you don’t have to use fashionable training equipment, it’s enough to do a series of exercises at home that aim to not only burn fat but also strengthen your muscles.
Fitness should start with a warm-up. For the first five minutes, you should alternate between regular running and skipping rope. These exercises are followed by fast kneeling and jumping squats. It’s important to do them right: spread your legs sideways and descend. The hips should be parallel to the floor. Push your foot down and jump, raise your arm, then return to squatting. You can rest after twenty jumps.
The last five minutes are about running with corner pulls and crunches. Multiple iterations should be performed to achieve maximum effect. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include the development of all muscle groups. To strengthen your back, a supine support should be performed 10 times from the wall and five times from the floor. You should then do the plank practice and stand for 2-3 minutes, gradually increasing the time to five. This exercise perfectly tightens the lower abdomen and works your abdominal muscles. This is followed by twisting in different directions, which is desirable to perform with a fitball. Be careful not to drop the pool to shift the load. Twist for 15-20 repetitions.
This is followed by squatting 15-20 times and standing with the lungs. Thanks to them, you can strengthen your buttocks and inflate your legs. This complex also includes swinging legs on all fours, which must be performed 20 to 25 times.
1 kg dumbbells will be required to strengthen the arms. The first exercise is aimed at developing the biceps. The elbows should be pushed to the side, the body motionless. The point is to bend and straighten the arms. Perform 10-25 times.
The triceps are strengthened by raising our lowered arms at the head and bending them at the elbows. We perform 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 that you do weight loss exercises at home five times a week, including strength and cardio exercises.
In addition to home fitness, the program should include outdoor jogging, exercise bikes, treadmills, skiing, Scandinavian and normal walking and swimming. These cardio workouts help you lose weight and tighten your figure.
How long does it take to train to get results?
We’ve already figured out that we’re going to have two types of workouts: strength and cardio. All of them require concentration and effort.
Cardio training should be a minimum of 30 minutes and a maximum of one hour. For example, they spend 7 minutes kneading their joints and then 25 minutes - jogging or other cadmium exercises. Finally, take five minutes to stretch. This is one way of cardio, but you can use any other method. Remember that the minimum training time is 30 minutes and the maximum is one hour.
The energy complex takes no less than 45 minutes and no more than an hour and a half. The rest time between sets and exercises depends on your workout program. Most often, a home exercise for weight loss involves resting between repetitions of up to 45 seconds and exercises - up to a minute and a half.
Inventory
The usefulness of your training program depends on how rich your choice of sports equipment is. It is impossible to place several simulators at home at the same time, so you have to decide what equipment to buy. If you have chosen to run, swim or walk outdoors for cardio training, you should not buy an exercise bike or treadmill. Instead, you can safely place your fitness equipment.
If you are comfortable burning fat at home, you should buy a treadmill or exercise bike. The prices are not low for them, of course, but subscribing to the fitness center will still cost more. If you are not yet ready to invest large sums in expensive equipment, we recommend that you buy a budget cardio device - a jump rope. Its benefits are no less than those of a treadmill, but the cost is many times higher. We figured out the equipment for cardio training, now let’s move on to strength training.
In addition to cardiovascular equipment, exercising at home includes the following equipment:
- Two dumbbells.It's best to fold them so you can easily adjust the extra weight. Each fully assembled dumbbell weighs up to 5 kg.
- Velcro weights.Exercising with them to reduce the weight of the abdomen and hips will be much more effective.
- Rubber mat.Useful for supine exercises such as pumping abdominal muscles.
- Fitball. Any set of best weight loss exercises is not complete without training on this amazing simulator. It is a large ball made of durable rubber. Fitball should be chosen depending on your height, otherwise training will have no effect.
How to create a fitness workout at home?
We have already mentioned that there are many poor quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to put it together, you need to know several principles that make up a home fitness program:
- The training complex should include multiple and repetitive exercises. The first is implemented 15 times with one approach. Static exercises focus on muscle contraction over a period of time.
- All muscle groups should be trained once a week.
- Rest between exercises should not exceed two minutes.
- Rest between sets - up to 45 seconds.
These are the four principles on which a good home fitness workout program is based.
It should be noted that all fitness programs can be divided into two groups: lap training and split training.
Circular training
Exercise for weight loss at home can be done in a circular system, ie without rest between exercises. For example, your training circle has five exercises. He does the first exercise and immediately goes to the second (without rest), then the third, and so on until he finishes all five. He then rests for 2-3 minutes and goes through another practice round. The training program can consist of 3-5 laps.
What exercises should be included in the training cycle?
This can be a home abdominal and lateral slimming exercise such as squats, push-ups, lungs, crunches, etc. It is very important that each of these targets a different muscle group.
Split Program
Unlike circuit training, the split program provides rest between sets. For example, today you need to perform a complex that works the muscles of the abdomen, arms and buttocks. To do this, you must perform three exercises per area and perform 20 repetitions.
First do a butt exercise, then rest for 45 seconds and do the same exercise again. After completing three series of exercises, you should take a break (one and a half to two minutes) and resume. Slimming exercises (for complex home use) with a split program are primarily aimed at maintaining good muscle condition. To get rid of excess weight, this program should be supplemented with cardio training. Always remember this!
Summary
Now you know how to structure your workouts correctly and what physical exercises to lose weight at home to choose for your workout. Remember, a good number only depends on 50% training, the second half of success is proper nutrition.