To maintain a healthy state of the body, he needs physical activity.This is particularly true when it is necessary to get rid of excess weight.
The best option is the fresh air training or in the vast area gym.However, in the absence of this opportunity to abandon the training is not worth it.The slimming exercises are also suitable for domestic training.
General requirements for home training
The exercises at home are performed no less than an hour after the eaten, but not on an empty stomach.An hour before training, carbohydrate food is consumed.Empty stomach training is unacceptable.
During training, you have to drink all the water you want to avoid dehydration.The water should be drunk hot, small sips.
Training is performed with or without sports equipment.The body exercises are no less effective than with the inventory, subject to the correct execution.
The basis of weight loss exercises is a Cardio Cario.Outside the equipped gym, this works and walks at a quick pace of several kilometers.
For the race, you will need clothes and special shoes where it will be convenient and safe.
When choosing a series of exercises, you need to take into account the physical training level.The intensity of the classes will damage the health too high, too low will not give effect.
Exercise complexes for the whole body
There are a series variety of exercises that can be performed at home.
Exercises for weight loss of the sides and abdomen
The exercises to lose weight at home include inclinations, curves and lifting of the case.
Fear in the form of dumbbells and weighting agents will make training more complex and effective.
Exercises for the weight loss of the hands
To lose weight, exercises with dumbbells are performed: lift dumbbells on the biceps standing or sitting, extending your hands with dumbbells on a slurry up or in a stop on a bench, handlebars of dumbbells from behind the head, dumbbells standing or lying down and other exercises.To lose weight, manual exercises are performed intensely, with a large number of repetitions and light dumbbells up to 3 kilograms.
Exercises for weight loss of the legs
The legs of the legs are larger than other muscles.With a load in this area, the body passes more calories.Foot exercises are recommended even if the legs are not a problematic area.Squts, lunges, jumps are particularly effective when using sports equipment: dumbbells, sports ball, weights, backets for the bar.
Exercises to lose weight thighs
The main exercises for losing weight thighs at home are deep squats with a large frame of legs, oscillating back and sides from the four -legged position and lifting of the pelvis.All effective training includes the development of the muscles of the hips.To strengthen the load, the weight and the elastics for fitness are used.
Tabata protocol exercises
Tabata is a short -interval training system.These classes are more effective for weight loss.It is a short four -minute formation, based on the principle of intervals.The main difference between Tobat and other complexes is
This is a job to the limit of opportunities for 20 seconds with a 10 second holiday.The exercises in the framework of the training can be different.
Charge for weight loss
Reload is easy mobile lessons aimed at preparing the body for the next day.A refill for weight loss at home is not enough, but it can become an effective addition for other exercises.
Yoga
The main objective of yoga is to know oneself and cars -eglion.This is a system that includes not only physical exercises, but also meditation.Despite the apparent simplicity, yoga exercises are difficult to perform and combined with Cario Cardio are effective for losing weight and increasing muscle resistance.Yoga exercises are static, each pose lasts a few minutes.
Pilates
At first glance in Pilates, it looks like a yoga.It really looks like yoga, but it is a type of separate training.There is no philosophy and spiritual practices in Pilates.Initially, it was developed for rehabilitation after injuries.This is a series of exercises that are performed at a slow pace, often using sports equipment.
Planck
The bar is a static exercise that solves the muscles of the whole body, trains their resistance.It can be performed every day, increasing the duration.Above all, during the implementation of the bar, the press is tense.
There are several exercises that are performed from this position.For example, "climber".It is performed as follows: in the laying of the strips in the straight hands, the legs are alternatively attracted by the knees on the chest and put in place.In addition, lifts are performed in the laying of the bar, alternative transition from the arms straight to the elbows and back, turning the body with a hand lifting a hand up.
Effective types of cardio training
The basis of weight loss is Cario Cardio.They are performed with a quick heartbeat.During cardio training, the resistance of the muscles and the heart is trained.Cardions are contraindicated for people with heart disease.
Race
Running is the simplest and most useful type of cardio training.Daily runs are often enough for rapid weight loss.As in any sport, the race has its technique.When it observes it, this training helps to increase resistance, strengthen the cardiac muscle and rejoice.Daily runs in fresh air help to put thoughts in order and find a solution for many tasks, since they improve blood circulation throughout the body and contribute to the correct functioning of the brain.
Standing
Walking is a calmer type of cardio training.It is suitable for those for whom the running load is too high.For weight loss, the walk is combined with other types of physical activity and diet.
Fitness
Physical fitness is any activity aimed at maintaining a physical fitness.It can be aerobic and homework with dumbbells."Burpi" exercise is one of those who are performed everywhere.It consists of a jump, a bar and a push.
Aerobics
Aerobics helps to lose weight well, it has a high intensity.Each workout starts with a heat and ends with a stroke.The duration of a lesson is one hour.
Aquaerobika
Aquaerobica is an equally effective type of training than the aerobics, but more delicate.All exercises are performed in water using special equipment.The water softens the load on the joints and its resistance makes each exercise complex and effective.
A series of exercises for each day for beginners
Intensive training usually does not hold every day, but for beginners it is useful to commit yourself daily with an easy load.The set of exercises for each day in this case consists in charge in the morning and walking or running in the evening.
It is better to start loading with a hot light of all joints:
- Turn your head with smooth circular movements forward, right, back, left;
- Head inclinations alternately in all directions;
- circular movements of the hands;
- Tilting the torso forward, back, right, left;
- Circular movements of half legs.
Most charging exercises depend on physical training.Without preparation, a series of home exercises for each day for beginners seems like this:
- squat;
- static lunges;
- lifting of the pelvis lying on the back without weight;
- pushing on the knees;
- twist.
In the evening, a race or at least walking at a quick pace is suitable for weight loss.An effective jogging is at least 30 minutes.For weight loss, the interval is better: 3 minutes quickly, 3 minutes slowly.
With bad health or pain, training stops immediately.
Which training is optimal for girls
Domestic exercises for women are intended to strengthen muscle mass and increase resistance.The muscles need a good rest, so the training plan for a week includes at least one day free.The body also needs a variety of loads: daily training for the whole body includes different exercises.
The dependence of the female body on the menstrual cycle occurs in a change of resistance and appetite.At the beginning of the cycle, it is not recommended to perform the high intensity training of intensity, moderate loads are welcome.For this period, simple asana of yoga are suitable, walks, light pilates.The decision on which exercises to do in these days are taken on the basis of well -being.
From about 6 to 13 days, there is a peak of a woman with a 28 -day cycle.Weight loss training during this period is the most intense.The most explosive complexes on the tabing protocol, the most complex asanas of yoga, the fastest race, the maximum weight of sports shells - all this is expected for the previous days of the cycle.
A series of exercises for this period is as follows:
- Heating.
- Running 10 minutes.
- Squts with a large frame of legs with weight.
- Removes with weight.
- Burpi 10 times.
- Twins.
- "Climber" exercise.
- The bench is standing.
- Allied dumbbellies that lay.
- Twist.
- Planck.
- Stretching.
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At the time of ovulation, performance begins to fall, the intensity of the training is reduced.During this period, measured by cowardice, the medium and low training load for fitness, aerobics is suitable.
From 16 to 28 days, the performance of the body continue to fall.The intensity of training remains at the level of ovulation days, further power control is added.Before menstruation, girls often want to eat more, there is a greater need for carbohydrates.Many eaten carbohydrates will previously deny the effect of training.
Training program for men
To obtain the maximum effect, sports equipment and inventory are used:
- horizontal bar;
- Bar;
- Dumbbells that weigh from 5 kilograms;
- elastic bands for fitness;
- The print for the press.
Men are not recommended for daily training of the same training in order not to lose muscle mass and not cause surcharge.
The weight loss exercises in a week are different and include very Cario cardio.The basic training program for men is as follows:
- Monday-interval run (30-40 minutes).
- Tuesday - Rest.
- Wednesday - Power training.
- Thursday - Rest.
- Friday is a race at intervals.
- Saturday - Rest.
- Sunday - Tabata.
The joint heat is a mandatory element in any training program.Avoid injuries.The lengthening at the end of each workout also helps to reduce muscle injuries.
Training for the strength of lighting
Quick and stable weight loss is facilitated by a large muscle mass.More voluminous muscle mass, the more calories they burn the body at rest.Power training helps to strengthen it.The standard program contains three days of training per week.On other days, to obtain a greater effect, it is recommended to run or pass a few kilometers into steps.One day a week is dedicated to rest.
During power training, each exercise is performed in 4 series of 10-15 repetitions with consequent weight gain.
The first day - chest, shoulders, triceps:
- Heating.
- Pushing his hands on the elevation.
- Burpi.
- Push -Up inverse from the bench.
- Twist.
- Planck.
- Stretching.
The second day are the legs:
- Heating.
- Classic squats.
- Classic attacks.
- Inverse attacks.
- Squares with jump.
- Burpi 3 Sets 10 times.
- Planck.
- Stretching.
Third day - Back, biceps:
- Heating.
- Pulling up with a large grip.
- Pulling on an inverse socket.
- Pull on a low maximum number of repetitions.
- The bar is 2 minutes.
- Stretching.
Exercises with dumbbells
The most convenient sports equipment for training at home are dumbbells.The set of exercises for each day includes at least one lesson with this shell.The dumbbells allow you to process each muscle separately.The set of dumbbell exercises begins with the study of the lower body and back.If you start training with your hands, by the end of the lessons there will be no strength to have the quality of the big muscles.
An example of training at home with dumbbells for each day:
- Heating.
- Jump with reproduce arms and legs.
- Squat.
- Fins.
- It turns the body, standing, from one side to the other with dumbbells in the hands at the chest level.
- Take on the sides.
- The craving for dumbbells in inclination.
- Dumbbell standing on biceps.
- Fighting your hands with dumbbells in tilting with the triceps.
- Breeding of hands with dumbbells on the sides of the feet.
A careful observance of the technique of performing each exercise will avoid the discomfort and injuries and achieve the maximum result.
Training program in the room
The abundance of simulators in the gym allows the most effective and varied training for weight loss.At the beginning of each lesson, as well as at home, a common heat is carried out.The training program in the room for a week uses various muscle groups.Each exercise is performed in 4 sets of 10-15 repetitions.The weight on the simulators is set by one in which the last repetitions in the approach are performed.
The first day - legs:
- Heating.
- Running route 5 minutes.
- Lift the platform with the platform in the simulator.
- Failure to the legs in the simulator.
- Lunches with dumbbells in hand.
- Running route for 15 minutes.
- Stretching.
Second day - Back and biceps:
- Heating.
- Running route 5 minutes.
- Hyperetto in the simulator.
- The push of the upper block with a straight socket.
- The push of the lower block.
- Lift a bar with a curved bar on biceps.
- Concentrated increase in dumbbells sitting on biceps.
- Running route for 15 minutes.
- Stretching.
Third day - chest and triceps:
- Heating.
- Running route 5 minutes.
- The bench is lying on a horizontal bench.
- The bench on the inclined bench.
- Allied dumbbellies that lay.
- The push of the upper unit on the triceps.
- French bench.
- Running route for 15 minutes.
- Stretching.
The execution load can be performed on a separate day or days.
Excessive efficiency exercises
Losing weight has become a trend a few decades ago.Every few years, new ways appear to lose weight.Among these is the void of the abdomen and the breathing of gymnastics.
Respiratory gymnastics
The purpose of breathing gymnastics is to increase the flow of oxygen in the body.It helps to improve the ventilation of the lungs and the general good.There is no connection with weight loss here.The breathing exercises, if desired, are performed in addition to the main training, do not contribute to weight loss.
The void of the abdomen
Numerous authors promise Aspen's life to all those who regularly do this simple exercise.It really allows you to develop the transverse muscles of the abdomen well, but fat never leaves locally.To burn fat, you need loads all over your body with accents in certain places in combination with proper nutrition.If many fat deposits have accumulated in the abdomen and on the sides, then the void of the abdomen, even from morning to evening, will not help to lose weight.
How quickly you can lose weight
The speed of losing weight depends on many variables: initial and desired weight, physical training, training and nutrition intensity.Doctors do not recommend losing weight too quickly, losing more than 1 kilogram per week.With faster weight loss, there is the risk of losing part of the muscle mass and ruining health.These factors are taken into consideration before losing weight quickly at home.
With regular training for weight loss, the weight may not go very quickly, for example, for a year, but the appearance will gradually improve due to muscle strengthening.
Conclusion
- The slimming exercises are effective with their regularity.
- Don't wait for instant results.The body requires a habit of physical activity.
- High quality weight loss is impossible without proper nutrition.
- The key to good weight loss is an adequate caloric deficit, created thanks to an intense training.