Lately it has become fashionable to go to the gym, take a long-term subscription to the gym, have a personal trainer and adhere to every one of the exercise programs. In this there is nothing wrong, because the result justifies the cost. But there is that envy. In the absence of financing opportunities, you can always find an alternative.
If good pick up exercises to lose weight at home and start to regulate carry out, can be achieved and the correctness of the figure, and the loss of weight by their own efforts. Important — the motivation and the ability to exclude the training distractions.
The first mistake of the beginners, who intend to train at home, they want to find an exercise program to lose weight fast. According to complex, with the hope of rising in the scale, ask the relatives, not if they've noticed any changes.
I don't want to disturb those enthusiasts, but even the most effective exercises do not give results as fast. If we follow the way of weight reduction, you should immediately tune in to what will be a long one. So gain patience and to begin with, know the basic rules of exercise at home — if you can follow up with them for several months?
- You will need a program of activities, in which you must indicate the start time, duration, type, and specific exercises. If you type the first time you use it already prepared, which you can download online.
- Combining anaerobic exercises (working out with weights and other "iron") with aerobic (cardiovascular training). For the first, it is better to choose hours of the night, for the second — from the morning.
- Don't focus on the same complex, try to change its frequency, the muscles have property to adapt to the same load.
- Everyone wants to pick up the gentle exercise, to not load too lazy after a winter body. But if your goal is to lose weight, you have to know how to work, and not 15 minutes per day and on average not less than an hour. The more you do you have self-doubts — without drawing attention to your results will be.
- A daily routine of exercises are not suitable for beginners. There must be an interval of 1-2 days, so that the muscles can rest. With time, you can reduce this period, but only when you have reached a certain level of physical preparation.
- Sample outline for beginners: the duration of the first session is 15 minutes. With each training score of 10, until it reaches the indicator in 45 minutes. This is what is considered ideal.
- At the beginning you can perform simple exercises, but no more than 2 weeks.
- Half an hour before your workout, you can drink a glass of water at room temperature. After this it will be possible just after the half hour.
- Buy sports clothing and comfortable shoes, as well as the necessary material.
- And most importantly — make sure that you for food. You are going to continue taking fastfudy and aeration — consider the possibility of 45 minutes, even the most intense of the classes will be in the tube.
It is interesting to. Interval training burn more fat and calories and, therefore, higher intensity, which help you to lose weight.
Types of exercises and types of training
The exercises can be:
- The force.Is the elevation of the bar, working out with weights, chin-up bar, newspapers, board, etc, That contribute to the increase of the muscle mass, given force. To lose weight are good at it, that it is very good to burn energy, which mainly come from carbohydrates. Form the basis of the anaerobic. Distinguish a technique is difficult to perform and large weights. Very intense.
- Cardiovascular training. For weight loss most useful cardio exercitium, that include jumps in place, squats, twists, stoops, swimming, etc., it is a Very beneficial affect on the heart, improve endurance, but more importantly, effectively reduces the mass of the body through the burning of fat. Form the basis of aerobic training with a lot of repetitions.
- In the stretching. Is a fitness exercises that you can include in the complex, but it should be only 10-20% of the total program. Its main objective is to develop the body's flexibility. Yes, it is a to spend a certain part of the energy, but it is not so significant, with the aim of influencing the process of weight loss.
In the first 2 weeks choose the simplest of the exercises. That is a complex of 4 force, 4 cardio and 2 stretching. Feel that the body accustomed to it, locate the program with the intervallum of the workouts, that it is competent to combine all of these types and provides a quick charge and effective for weight loss.
If we know in the network the scheme of hypoxic classes, know that you are nothing. Is the sports activity for professional athletes.
Tested! The execution of different types of exercise burn more calories than monotonous classes, for example, only the aerobics classes.
Any course of exercises, start with a warm-up. It prevents injury and improves the effectiveness of the classes. That can be activated?
- Walking in the place (5 minutes);
- swings the arms and the legs from below upwards, of rotation;
- squats: the hand behind your head or stretched out in front of himself, back straight;
- jumping on the rope (5 minutes);
- hula hoop;
- effect of the inclination;
- the rotation of the pelvis.
Remember, weight loss should not cause damage to health, this part of the class will focus specifically on the preparation of the body to stress.
A curious fact. According to the statistics, the major part of record-breaking olympic is confirmed after the dinner. Therefore, many professionals consider the most effective time to perform the exercises from 16.00 to 19.00.
The complex of exercises
We propose to your attention the base of the structure for weight loss at home.
For the buttocks:
- Put your feet shoulder-width apart. Bending your knees. The angle should be around 90°, so that it can be put in the cup of the hip. Feel the tension in the buttocks and legs. Stay in this position for as long as possible.
- Sit in a squatting position. Sharply jump as high as possible, return to the starting position.
For the feet:
- Lie on your back on the floor. Put the palm of the hand under the buttocks. Lift the extension of the foot. Reduce and pull of its different parts.
- Of knees, stretch the arms forward. Sit alternately in each buttock, declining slightly on the side of the housing. Not to lose balance.
- Put your feet shoulder-width apart. Expand toward the outside of the knees and feet. Slowly bending over, remain in dimidium recumbo more. Gently return to your original position.
- Lie on your side, bend the knee of the lower leg, bring it forward. The top grinding foot perform lifts of up as possible with the greatest amplitude, but moving slowly. This is one of the most difficult, but effective exercises to slim legs at home.
For the stomach:
- Lie down on your back, put the hands behind the head, the feet go straight. Raising the body, touching the knees to the chest. Slowly return to the position.
- Lie on your back, legs bend your knees, put the hands behind the head. Twist so that the elbow is referred to the knee of the other leg.
- Lie down on your back, put the hands behind the head, the feet go straight. Lift your legs up to a 45° angle, by delaying as much as possible. You can shake up and down or carry out "the scissors".
- Lie on your back, extend your arms, lift slowly the extension of the feet, to the perpendicular to the ground. Down with the same slowness. The exercise is considered ideal for slimming the abdomen and the sides.
For the back:
- Lie on your back, stretch the hand. Bending the knees. Rhythmically lifting the pelvis and lower.
- Lie on your back, stretch the hand. Bending the knees. One of them lifted, or put in the opposite knee. Rhythmically lifting the pelvis and lower.
- Lie down on your back. Lift the extension arms facing up. Break the hip on the ground. Slowly lower the leg. Stretching after of the hands, lift the body (upper part).
- Lie on the belly. Treat at the same time to keep the sex of the limb.
For the hands:
- Take the emphasis lying. The knees put in the soil. To do push-UPS.
- Get up to the edge of the sofa with the back, place hands on him. The feet to straighten out and relax. The bending of the elbows. At the maximum point of getting to the sex of the buttocks. Straighten the arms.
- Stand up straight, the hand to pull in front, so that they are parallel to the floor. Keep there as long as possible.
This is where dumbbells (2 kg for women, a 5 kg weight for men). The correct approach in this part of the program is the execution of all the positions to the point of exhaustion, gradually increasing the load or through the extension of a weight, or through repetition.
- The uprising. Dumbbells keep straight arms, keeping your back straight. The pelvis to assign back, crouching. The knees should not extend beyond the edge of the socks.
- Stand with dumbbells to keep on grinding the hands with the palms facing out. Bending at the elbows, raising the dumbbells up to the shoulders, but leaving the elbows stationary.
- Lunges. Keep the dumbbells in grinding hands. Do everything possible a great step forward with the right leg, slightly to sit, return it to its original position. Repeat with the other leg.
- Tilt the body at an angle of 45°, the pelvis to assign back, bend your knees slightly, keep your back flat and straight, arms with weights down. Bend your elbows, pushing the weight to the waist.
- Keep the dumbbells at your hips directly with the hands. Lean forward, keeping your back straight. Check out of the pelvis backwards, so that the dumbbells are resting gently down, passing by the feet. Take them so, until the middle of the leg, and then returning to its original position.
You can take this resort as a launching pad. The principle dominating the technical implementation. If something fails, look at video tutorials. Do as many times as allows the physical preparation, but it will gradually expand and the number of repetitions, and the rhythm.
Once all of this reaches up to the operator, have another system to load the body to the maximum.
Any system of exercises at home or in the gym should be a good start (the training) and the end (crispi). Retrieves the respiration, the circulation and relaxes the muscles, providing for a smooth transition into the body of the intense activity in the resting state. To lose weight on it you can include the following exercises:
- walking in the place;
- jumping on the rope;
- effect of the inclination;
- the rotation of the housing.
In principle, a collection of exercises for the hitch can be exactly the same as that for the input into heat. In the home is acceptable. This part of the training does not take very much time (about 10 minutes), but the body is sufficient.
Remember! Exercise to perform in the home should be moderate, enjoyable, and incorporate the force, not too tense.
Features of the classes for men and women
Now as to the exercises that best suit to women and which to men. For example, as described above the complex is the ideal choice for the girls. It is well directed, the buttocks, the inner parts of the thighs and reduces the volume of the waist. For the representatives of a strong half of humanity it seems too easy, especially in terms of power of the loads.
Therefore, we offer a special of a list of exercises for men to lose weight, and cubes, in the press inténde, and to develop the pectoral muscles.
- The uprising.
- The dumbbell press / barbell.
- Lunges with dumbbell / barbell.
- Mahi with weights.
- Push-ups of arms.
- Jumping on the rope.
- Of planck.
- The chin-ups.
- To the press.
In the note! It is a mistake to think that the realization of physical exercises for a specific body part will contribute to fat burning. The process occurs all over the body.
If you do not visit the gym, this does not mean that you will not be able to lose weight at home. Important the regularity of the classes, the compliance regime, healthy lifestyle and positive emotions.