To keep your body in good shape, do you need to go to a fitness club? A few years ago the answer to this question would have been sure yes, but today more and more people refuse to go to fitness centers and choose fitness at home (weight loss exercise at home). There are usually several reasons for this:
- First, save money.Subscribing to a fitness club is not a cheap pleasure.
- Second, time saving.Even if the fitness club is near your home, you still need to spend some time on the road.
- Third, stock availability.Everything you need for fitness at home can be bought in any city.
- Fourth, the availability of information.You can easily find weight loss exercises, home complex, etc. on the Internet. , but there is a downside. A lot of fitness information is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home fitness workout set
The basis of an independent fitness program are exercises without weighting, and gyms are mostly done with extra weights (dumbbells, resistance bars, body bars and so on). If your goal is to lose weight and maintain muscle tone, you do not need to use modern exercise equipment, it is enough to do it at home using a series of exercises aimed not only at burning fat, but also at strengthening muscles.
Fitness should start with warming up. For the first five minutes, you need to alternate between normal running and jump rope. These exercises are followed by brisk knee raises and squat jumps. It is important to do them correctly: spread your legs to the sides and squat. The hips should be parallel to the floor. Push off with your feet and jump raising your arms, then return to the squat. After twenty jumps you can rest.
The last 5 minutes are about running with heels and sit-ups. In order to achieve the maximum effect, several repetitions must be performed. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include the elaboration of all muscle groups. To strengthen the back, it is necessary to push 10 times from the wall, and 5 times from the floor. After that, you should do a plank exercise and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten the lower abdomen and make the abs. It is followed by twisting in different directions, which is preferably performed on fitball. Be careful not to drop the pelvis so as not to shift the load. Twisting must be done for 15-20 repetitions.
This is followed by squats 15-20 times and steps in a standing position. Thanks to them, you can strengthen the gluteus muscle and pump up your legs. Also, this complex includes swinging the legs on all fours, which must be reported 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise focuses on biceps exercise. The elbows should be pressed to the side, the body is motionless. The bottom line is to bend and straighten your arms. Do 10-25 times.
We strengthen the triceps as follows: we raise the lowered arms behind the head and bend them at the elbows. We perform this exercise 15 times.
How many times a week should you train?
In order 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 exercises and cardio exercises.
In addition to fitness at home, the program should include outdoor jogging, exercise bike, treadmill, skiing, Nordic and normal walking, swimming. These cardio workouts will help you lose weight and tighten your figure.
How much training does it take to get results?
We have already realized that we will have two types of training: strength 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, 7 minutes are spent on kneading the joints, and then 25 minutes - running or other incense exercises. Finally, set aside five minutes. This is one way to do cardio, but you can use any other. Keep in mind 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 training program. Most often, a home set of physical exercises for weight loss includes a break between repetitions of no longer than 45 seconds, and between exercises - no more than one and a half minutes.
Inventory
The usefulness of your training program will depend on how rich the selection of your sports equipment is. At home, it is impossible to set up several simulators at once, so you have to decide what equipment you will need to buy. If you have chosen running, swimming or walking outdoors for your cardio workout routine, you should not buy exercise bikes or treadmills. Instead, you can safely place strength training equipment.
If it is convenient for you to exercise fat burning at home, then 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 sum in expensive equipment, we advise you to buy affordable cardio equipment - a jump rope. Its advantages are not less than a treadmill, but it costs several times less. We came up with cardio training equipment, now we’re going to strength training.
In addition to cardiovascular equipment, the weight loss exercise at home includes the following equipment:
- Two dumbbells.It’s best if they’re collapsible so you can easily adjust the extra weight. The weight of each fully assembled dumbbell does not exceed 5 kg.
- Velcro weights.With them, weight loss exercises for the stomach and 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 set of the best weight loss exercises is not complete without training on this wonderful simulator. It is a large 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 create a fitness training program 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 put it together yourself, you need to know a few principles that make up a home fitness program:
- The training complex should include multiple repetitive and static exercises. The first are performed 15 times in one approach. Static exercises focus on muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- The break between exercises should not be longer than two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles behind a good fitness training routine at home.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circuit training
Physical exercise for weight loss at home can be performed in a circular system, or without rest between exercises. For example, your training round has five exercises. Do the first exercise and immediately move on to the second (no rest), then to the third and so on until you have completed all five. Then rest for 2-3 minutes and go through the second round of exercises. The training program can consist of 3-5 rounds.
What exercises should be included in the training round?
These can be home abdominal exercises and side weight loss like squats, push-ups, push-ups, sit-ups and so on. It is very important that each of these goals has a different muscle group.
Shared program
Unlike circuit training, the split program provides rest between sets. For example, today you should perform 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.
You should do one set of glute exercises first, then rest for 45 seconds and repeat the same exercise again. After doing three sets of one exercise, you need to pause (one and a half to two minutes) and continue. Weight loss exercises (home complex) with a split program are primarily aimed at keeping the muscles in good shape. To get rid of extra pounds, this program must be supplemented with cardio training. Always remember this!
Summary
Now you know how to properly build home workouts and which physical weight loss exercises at home to choose for your exercise program. Keep in mind that a good figure depends on training only 50%, the other half of success belongs to proper nutrition.