Training Plan is necessary to build on the basis of the mass of the body, when there is obesity, high physical loads impossible, to regulate the excess dough you can increase the load up to almost normal limits.
To do this, you must calculate the body mass index, is equal to the mass of the body (in kilograms) divided by height squared (in meters). The optimum number for women is 21, for men – 23, figure normal of any floor should not exceed 25.
Start doing sport should be 3-4 workouts a week, to lose weight 45 to 60 minutes at a time. Effective training should alternate aerobic load (running, cycling) 2 times a week and 2 times the power of the load (in the wheel press, squats, and others that are described here).
When the normal body mass index during the week of intensity is necessary to bring the amount of movements and approaches described in the article. When the excess body weight of up to half of what is indicated in the number of fully comply with the complex you can start doing within a month. Obesity it is better to train in the gym, and not of the house, since that weight is accompanied by various diseases. In this case, it requires continuous supervision of the medical professional and coach.
Main rules of training for weight loss at home
As in any physical effort, to achieve the desired result, it is necessary to follow the basic rules of the execution of the exercises:
- The regularity of the school should be two to four times per week. The lower amount will not give the desired effect, the greater the stress to the body. You should start with the minimum, gradually increasing the frequency of the classes.
- During the training process it is not recommended to make pauses.
- All the complexes must be smooth and without stopping.
- You must comply with the recommendations of training time.
- To lose weight ideal of the class time is 40 — 45 minutes. It is important to note that, to start with these long lessons absolutely impossible.
- To begin better with ten complex, adding to it by 5-10 minutes per week, until you reach 40-45 minutes.
- Exceed the recommended option should not.
- The excess charge can lead to a variety of diseases and serious disturbances in the functioning of the organism.
- Perform each exercise properly, clearly following the instructions described.
- Very often, many beginners forget the technical implementation, but it depends on the end result.
- Is this important, because often the body starts to look for the simplest route, especially if the person had not practised sport.
For example, on the basis of pumping of the press
For the execution of the exercises the man falls down, bringing the hands behind the head, and then flexes the legs at the knees and place the feet on the floor. As you exhale, the man lifts the trunk and raise the feet, keeping elbows gently, in the inhalation, is returned to its initial position.
There are many who, when performing this exercise, they forget the necessity of stretching the muscles of the press, during the movement of the breath.
If we forget this detail, we can do 200 approaches in the day and not getting any results.
Any exercise it is important to begin training.
This will help to warm up the muscles, without injuring during training.
The training can replace the footing, which is recommended in the open air.
Simple exercises for beginners
People who have no fitness experience, you should begin with simple exercises that will help you body to gradually get used to a load. The optimal duration of training for beginners – 20 minutes. All movements should be performed without haste, without the use of weighting. If the load will seem insufficient, you can apply small weights up to 1 kg to Get information about how to properly use the weights of the feet.</1_img>
Any workout should start with warm-up. Warm-up for beginners includes the following movements: gentle rotation of the head (10 to 15 times), direct, with the hands forward and backwards (10 to 15 times), the body (8 to 12 times), pelvis (8 to 12 times), knees (10 to 15 times), jumps (10 to 15 times). Quinque-minute the warm-up prepares the body to the main unit of the exercises and helps prevent injuries.
The complex for beginners fast weight-loss, includes the following exercises (the number of repetitions from 15 to 20 times):
- Poluprisedaniya : shallow squat while the direct deduction of the hands forward.
- Lunges: alternate forward on the left and the right leg. Important: the knee must be bent at a right angle.
- Squats-plie: the width of the shoulders to the feet, the socks remove to one side, do squats slow in 3 accounts, after which, without haste elevation.
- Simplified push-ups: take focus on the floor, resting on the knees and the palm of the hand, to do "push ups" at a slow pace. During the exercise you can not curve the back and pull the head towards top, you should move only the hands. If you feel discomfort in the knees, should be put under them under the pillow or towel.
- Exercise for the press: to accommodate in the back, legs, bend your knees, bring the back of the hand, on the exhale slowly lift your shoulders, in the inhalation – down. During the climb should not stretch the neck, only to be raised shoulder – thanks to the tension of the abdominal muscles.
- The butt lift: to accommodate in the back, bend the knees to the legs, to stretch along the body of the hand, lift the buttocks, a quick movement of his buttocks up and down. When lifting a maximum of compress the buttocks.
Exercises to lose weight fast at home for muscles of the press
The abdomen is one of the problematic areas, here is where it accumulates more fat. Get rid of the wrinkles and the loose skin does not work, no diet. Is pumped from the press and regain your beautiful tummy is a task that resolved the regular exercises. However, the result is not worth to wait for a few days. It is hard work, that the time necessarily give the desired result. </2_img>
The most effective exercises for the muscles of the abdomen1. "Twist"
Exercise directed at the development of the abdominal muscles, what is important is to meet with small amplitude. You must lie down on the ground and good to cuddle back to it. The elbows directed to the sides of the legs are bent at the knees. A deep breath, at the same time it rises the head and the shoulder, while exhaling return to the starting position. The number of approaches first 10-15 days, then gradually increase.2. The exercise, with the chair
You should sit in a chair, with hands firmly rest on him. The feet stretched in front. Slowly bend the knees and extend towards the trunk. Then it becomes the exhalation, and the leg returns to its initial position. The number of approaches – 15.
The most effective exercises of the muscles of the legs
Reduction and the raising of the feet. Lie on your back on the floor and, placing the hands under the buttocks, lift the legs straight up. Depart and plant raised by the legs from side to side. Repeat this exercise ten times.1. The lifting of the column of knees. Stretch the arms forward, on your knees. Now sit alternately in each one of the buttocks, moving the body to one side. Exercise done quickly, so as not to lose the balance. 2. Squats sumo. In a standing position, with the legs separated to the width of the shoulders, expand the soles of the feet and knees outward. Flex slowly, to get an idea of how to work the muscles of both hips. Stay as long as possible. Then, try to gently return to the starting position. 3. Swinging of the feet. Lie on your right side and bend the lower leg at the knee, bring it forward. Straight upper leg beam lifts up with lots of space, trying to move as slowly as possible. You will then be given back to the other side and repeat with the other leg. This exercise will help you adjust and build the form of the inner part of the thighs. You can perform these exercises with a rubber band, as shown in the image, which will significantly improve the results:
Exercises to lose weight fast at home for thighs1. The initial position horizontal. The hands should be placed on the buttocks, the legs must remain the same. Slowly the legs are raised upwards to form a right angle with the trunk, they are divorced and are reduced back 10 times. 2. The initial position is standing. The leg is necessary to push the more width of the shoulders, the socks put by the parties. Now with care, do squats for the hips and buttocks have been worked. The number of approaches – 10. Regular performance of this exercise, eliminates the cellulite and encourages the stretching of the skin. 3. Initial position – lying on your side, supports the head on the hand. First up, it goes up one leg, then you must get to the other side and perform the exercise with the other leg. The number of approaches – 10 to each side.
Hitch successfully completing exercises
Little by little, with the help of tilt, rotation of movements in the joints of hands, feet, reduce the intensity of the exercise. A hitch will distribute the blood evenly over the body, and stagnation of the blood is dangerous varicose veins. To improve the effects of practicing sport walking by the house, walk down the street.