Is it necessary to attend a fitness club to constantly keep your body in good shape?Just a few years ago the answer to this question would have been a resounding yes, but today more and more people are giving up going to fitness centers and choosing fitness at home (weight loss exercises at home).As a rule, there are several reasons for this:
- First, save money.A membership to a fitness club is not a cheap pleasure.
- Secondly, save time.Even if the fitness club is located near your home, you will still have to spend time traveling.
- 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, home complexes and so on, but there is also a disadvantage.Much information on the topic of fitness is unreliable.Therefore, in this article we will look at effective ways to lose weight at home.
A series of exercises for home fitness
The basis of an independent fitness program is exercises without weights, and in gyms they work mainly with additional weights (dumbbells, expanders, body bars and so on).If your goal is to lose weight and maintain muscle tone, you don't need to use trendy exercise equipment;it is enough to practice at home, using a series of exercises aimed not only at burning fat, but also at strengthening muscles.
Fitness classes should start with a warm-up.For the first five minutes, you should alternate regular running with jumping rope.These exercises are followed by quick knee raises and jump squats.It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat.Your thighs should be parallel to the floor.Push off with your feet and jump while raising your arms, then return to the squat.After twenty jumps you can rest.
The last five minutes are dedicated to running with your heels and abdominal crunches.To achieve maximum effect, you need to perform several repetitions.Perform exercises with a full range of motion.
Exercises for all muscle groups
A five-day complex should include training all muscle groups.To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times.Next, you should perform the plank exercise and stand for 2-3 minutes, gradually increasing the time up to five.This exercise perfectly tones the lower abdomen and works the abs.This is followed by twisting in different directions, which is preferably performed on a fitball.Make sure the pelvis does not fall downwards so as not to shift the load.The twist should be performed 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 gluteal muscles and pump up your legs.This complex also includes swings of the legs on all fours, which must be performed 20-25 times.
To strengthen your arms you will need 1 kg dumbbells.The first exercise is aimed at working the biceps.The elbows should be pressed to the side, the body motionless.The idea is to bend and straighten your arms.Perform 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?
To lose excess 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 fitness at home, it is necessary to include outdoor running, exercise on an exercise bike, treadmill, skiing, Nordic and regular walking, and swimming in the program.These cardio workouts will help you lose weight and tone your figure.
How long do you need to train to get results?
We have already understood that we will have two types of training: strength and cardio.Each of them requires concentration and commitment.
Cardio training should last at least 30 minutes and no more than an hour.For example, you spend 7 minutes kneading your joints, followed by running or other cardio exercises for 25 minutes.Finally, you need to spend five minutes stretching.This is one option for doing cardio training, but you can use any other.Remember that the minimum training time is 30 minutes, the maximum is one hour.
The energy complex lasts at least 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 rest between repetitions for 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 wide your choice of sports equipment is.It is impossible to place several exercise equipment at the same time at home, so you need to decide what type of equipment you will need to purchase.If you choose running, swimming or walking as your cardio exercise, you should not purchase exercise bikes or treadmills.Instead, you can safely place strength exercise equipment.
If it is convenient for you to conduct fat burning workouts at home, you need to purchase a treadmill or exercise bike.Their prices, of course, are not small, but a membership to a fitness center will still cost more.If you are not ready to invest a large sum in expensive equipment, we recommend purchasing an inexpensive cardio machine - a skipping rope.The resulting benefits are not inferior to those of a treadmill and it costs many times less.We've got the cardio equipment set up, now let's move on to strength training.
Physical exercises to lose weight at home, in addition to cardio equipment, involve the following equipment:
- Two dumbbells.It is better if they are collapsible so that you can easily adjust the additional weight.The weight of each fully assembled dumbbell does not exceed 5 kg.
- Velcro weights.With them, physical exercises for losing weight in the abdomen and thighs will be much more effective.
- Rubber mat.It is useful for exercises in a lying position, for example for pumping the abdominal muscles.
- Fitball.Any set of the best exercises for weight loss is not complete without training on this wonderful simulator.It is a large ball made of durable rubber.You must choose a fitball according to your height, otherwise there will be no effect from your training.
How to create a workout program for fitness classes at home?
We have already said 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 one yourself, you need to know several principles that make up a home fitness program:
- The training complex should include static and high repetition exercises.The former are performed 15 times in a single approach.Static exercises aim to contract muscles for a certain period of time.
- Each muscle group should be trained once a week.
- Rest between exercises should last no more than two minutes.
- Rest between approaches: no more than 45 seconds.
These are the four fundamental principles that form the basis of a good home fitness training program.
It should be noted that all strength training programs can be divided into two groups: circuit and split training.
Circuit training
Physical exercises for weight loss at home can be performed in a circular system, that is, without rest between exercises.For example, your training circuit consists of five exercises.You complete the first exercise and immediately move on to the second (without breaks), then to the third and so on until you complete all five.Then you rest for 2-3 minutes and do another round of exercises.The training program can consist of 3-5 rounds.
Which exercises to include in the training circuit?
These can be exercises for losing weight on the abdomen and hips at home, such as squats, push-ups, lunges, crunches and so on.It is very important that each of them is aimed at different muscle groups.
Split program
Unlike circuit training, a split program allows for rest between sets.For example, today you should perform a complex that works the abdominal muscles, arms and buttocks.To do this, you need to perform three exercises for each area and perform 20 repetitions.
You should first perform one set of glute exercises, then rest for 45 seconds and perform another set of the same exercise.After completing three sets of one exercise, you need to take a break (one and a half to two minutes) and continue.Exercises for weight loss (complexes for home) according to the split program are mainly aimed at keeping muscles in tone.To eliminate excess weight, this program must be supplemented with cardio training.Always remember this!
Let's summarize
Now you know how to properly structure your home workouts and which physical exercises to lose weight at home to select for your training program.Remember that a good figure depends only 50% on training, the other half of success belongs to proper nutrition.