To keep your body in good shape constantly, is it necessary to go to a gym? A few years ago, the answer to this question would have been a sure yes, but nowadays more and more people refuse to go to gyms and opt for fitness at home (exercise to lose weight at home). Usually there are several reasons for this:
- First, save money.Subscribing to a gym is not a cheap pleasure.
- Second, it saves time.Even if the gym is located close to your home, you still have to spend some time on the road.
- Third, inventory availability.Everything you need to exercise at home can be bought in any city.
- Fourth, the availability of information.On the Internet, you can easily find weight loss exercises, a home complex, etc. , but there is a downside. Much information on fitness is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home Exercise Set
The foundation of an independent fitness program is weightless exercises, and in gyms you mainly work with additional weights (dumbbells, resistance bands, barbells, etc. ). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable exercise equipment, it is enough to do it at home using a set of exercises intended not only to burn fat, but also to strengthen muscles.
The exercise should begin with a warm-up. For the first five minutes, you should alternate between running normally and jumping rope. These exercises are followed by vigorous knee raises and jump squats. It is important to do them correctly: spread your legs to the sides and lower yourself into a squat. The hips should be parallel to the ground. Push off your feet and jump, raise your arms, then return to the squat again. After twenty jumps, you can rest.
The last five minutes are about running with heels and abs. To achieve maximum effect, several repetitions should be performed. Exercise to your full extent.
Exercises for all muscle groups
The five-day complex should include exercising all muscle groups. To strengthen your 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 this, a turn in different directions follows, which is desirable to perform on a fitball. Make sure that the pelvis does not drop so as not to move the load. Twisting should be done for 15-20 reps.
This is followed by squats 15-20 times and standing lunges. Thanks to them, you can strengthen the gluteal muscle and pump your legs. In addition, this complex includes swinging the legs on all fours, which should be performed 20 to 25 times.
To strengthen your arms, you will need 1 kg dumbbells. The first exercise aims to work the biceps. The elbows should be pressed to the sides, the body is immobile. The bottom line is to bend and stretch your arms. Perform 10 to 25 times.
We strengthen the triceps in the following way: we raise the arms lowered by the head and we bend them at the elbows. We do 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 jogging outdoors, exercise bike, treadmill, skiing, Nordic and normal walking, swimming. These cardiovascular workouts will help you lose weight and tone your figure.
How long does it take to train to achieve results?
We have already realized that we will have two types of training: strength and cardio. Each of them requires concentration and effort.
Cardio training should last at least 30 minutes and no more than an hour. For example, 7 minutes are spent kneading the joints and then 25 minutes jogging or another cadio exercise. 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 energy 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 of the time, a series of physical exercises at home for weight loss includes a rest between repetitions of 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 rich your sports team selection is. At home, it is impossible to place several simulators at once, so you have to decide what kind of equipment you will have to buy. If you've chosen to run, swim, or walk outside as your cardio routine, you shouldn't buy stationary bikes or treadmills. Instead, you can safely place your strength training equipment.
If doing fat-burning workouts at home is convenient for you, then you should buy a treadmill or exercise bike. Prices for them, of course, are not low, but a subscription to a gym will still cost more. If you are not ready to spend a large sum on expensive equipment, we recommend that you buy an inexpensive cardiovascular equipment: a jump rope. Its benefits are not less than those of a treadmill, but it costs several times less. We discovered the equipment for cardiovascular training, now let's move on to strength training.
The exercise to lose weight at home, in addition to the cardiovascular equipment, includes the following equipment:
- Two dumbbells.It is best if they are collapsible so you can easily adjust the extra weight. The weight of each fully assembled dumbbell is no more than 5 kg.
- Velcro weights.With them, the exercise to lose weight of the abdomen, the hips will be much more effective.
- Rubber mat.It is useful for exercises while lying down, for example, to pump the abdominal muscles.
- Fitball. Any set of the best weight loss exercises is not complete without training in this wonderful simulator. It is a large ball made of durable rubber. You need to choose a fitball based on your height, otherwise there will be no training effect.
How to create a physical training program at home?
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 write it yourself, you need to know several principles that make up a home fitness program:
- The training complex should include static and repetitive exercises. The first are carried out from 15 times in a single 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 exceed two minutes.
- Rest between sets: no more than 45 seconds.
These are the four basic principles behind a good exercise routine to stay in shape at home.
It should be noted that all strength training programs can be divided into two groups: circuit and split training.
Circular training
Physical exercise to lose weight 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 move on to the second (without rest), then the third, and so on until all five are completed. Then rest for 2-3 minutes and do another exercise circle. The training program can consist of 3-5 laps.
What exercises should be included in the training circle?
This can be abdominal and lateral slimming exercises at home, such as squats, push-ups, lunges, sit-ups, etc. It is very important that each of these target a different muscle group.
Split program
Unlike circuit training, the split program provides rest between sets. For example, today you must perform a complex that exercises 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 series of glute exercises, then rest 45 seconds and do the same exercise again. After completing three sets of an exercise, you should pause (1. 5 to 2 minutes) and continue. Weight loss exercises (home complexes) with a divided program are primarily intended to keep muscles in good shape. To get rid of excess weight, this program must be supplemented with cardiovascular training. Remember this always!
Summarizing
Now you know how to properly develop your workouts at home and what physical exercises to lose weight at home you can choose for your exercise program. Remember that a good figure depends on training only 50%, the second half of success belongs to proper nutrition.