To constantly keep your body in good shape, is it necessary to go to a fitness club? A few years ago the answer to this question would have been a sure yes, but today more and more people refuse to go to fitness centers and choose fitness at home (exercises for weight loss at home). There are usually several reasons for this:
- First, save money.Membership in a fitness club is not a cheap pleasure.
- Second, saving time.Even if the fitness club is close to your home, you still need to spend some time traveling.
- Third, inventory availability.Everything you need for home fitness can be bought in any city.
- Fourth, the availability of information.On the Internet, you can easily find exercises for weight loss, complexes for the home and so on, but there is a disadvantage. Much fitness information is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Fitness exercise set at home
The basis of an independent fitness program is exercises without weights, and in gyms they work mainly with additional weights (dumbbells, resistance bands, body bars, and so on). If your goal is to lose weight and maintain muscle tone, it is not necessary to use stylish exercise equipment, it is enough to train at home using a set of exercises aimed not only at burning fat, but also at strengthening muscles.
Fitness should start with a warm up. For the first five minutes, you need to alternate your normal jump rope run. These exercises are followed by quick knee lifts and jump squats. It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat. The hips should be parallel to the floor. Push yourself with your feet and jump, raising your arms, then return to the squat again. After twenty jumps, you can rest.
The last five minutes are about running with heels and crunches. For maximum effect, you need to perform several repetitions. Full amplitude exercise.
Exercises for all muscle groups
The five-day complex should include training all muscle groups. To strengthen the back, you need to do push-ups 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 perfectly tighten your lower abdomen and work your abs. After that, twisting in different directions follows, which is better to perform on a fitball. Make sure that the pelvis does not fall down so as not to shift the load. The twist should 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 the legs. In addition, this complex includes four-legged swinging legs, which must be performed 20-25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise is aimed at training the biceps. The elbows should be pressed to the sides, the body is motionless. The bottom line is to bend and straighten the arms. Perform 10-25 times.
We strengthen the triceps as follows: we raise the lowered arms from the head and bend them at the elbows. We perform 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 exercises.
In addition to fitness at home, it is necessary to include in the program outdoor running, exercise bike, treadmill, skiing, Nordic walking and regular walking, swimming. These cardio workouts will help you lose weight and strengthen your figure.
How long does it take 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, 7 minutes are spent on kneading the joints, then for 25 minutes - jogging or other cadium exercises. Finally, take five minutes to stretch. This is one way to do cardio, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is one hour.
The power 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 set of physical exercises for weight loss includes rest between repetitions of no more than 45 seconds, and between exercises - no more than one and a half minutes.
Inventory
The usefulness of your training program will depend on the richness of the selection of your sports equipment. At home, it is impossible to place several simulators at the same time, so you need to decide what type of equipment you will need to buy. If you've chosen to run, swim, or walk outdoors as your cardio workout routine, you shouldn't buy an exercise bike or treadmill. Instead, you can safely place strength training equipment.
If it is convenient for you to perform fat burning workouts at home, then you need to buy a treadmill or stationary bike. The prices for them, 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 that you purchase inexpensive cardio equipment - a jump rope. Its advantages are not inferior to those of a treadmill, but it costs several times less. We have identified the cardio training equipment, now let's move on to strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, includes the following equipment:
- Two dumbbells.It is best if they are foldable so that you can easily adjust the extra weight. The weight of each fully assembled handlebar does not exceed 5 kg.
- Velcro weights.With them, the abdomen weight loss exercise, the hips will be much more effective.
- Rubber mat.It is useful for lying down exercises, for example to pump up the abdominal muscles.
- Fitball. Any series of the best weight loss exercises is not complete without training on this wonderful simulator. It is a large ball made of strong rubber. It is necessary to choose a fitball according to your height, otherwise there will be no effect from training.
How to create a home fitness training program?
We have already mentioned 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 compose it yourself, you need to know several principles that make up a home fitness program:
- The training complex should include multi-repetitive and static exercises. The first are performed from 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 rest between exercises should not last more than two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles behind a good home fitness workout routine.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circular training
Physical exercise for weight loss at home can be done in a circular system, that is, without rest between exercises. For example, your training circle has five exercises. Do the first exercise and immediately go to the second (without rest), then to the third and so on until all five are completed. Then rest for 2-3 minutes and do another circle of exercises. The training program can consist of 3-5 laps.
What exercises should be included in the training circle?
These can be abdominal and side weight loss exercises at home such as squats, pushups, lunges, crunches and so on. It is very important that each of these addresses a different muscle group.
Split program
Unlike circuit training, the split program involves resting between sets. For example, today you should perform a complex that trains the muscles of the abdomen, arms and buttocks. To do this, you need to do three exercises per area and do 20 repetitions.
First you should do a set of glute exercises, then rest 45 seconds and repeat the same exercise. After completing three sets of an exercise, you need to take a break (one and a half to two minutes) and continue. Slimming exercises (home complexes) with a split program are primarily aimed at keeping muscles in good shape. To get rid of excess weight, this program must be complemented by cardio training. Always remember that!
In summary
Now you know how to properly build your workouts at home and which physical exercises to lose weight at home to choose for your training program. Remember that a good figure depends on training only for 50%, the second half of success belongs to proper nutrition.