Is it necessary to go to a fitness club to keep your body in shape all the time? A few years ago the answer to that question would have been a sure yes, but today more and more people are refusing to go to fitness centers and opt for home fitness (weight loss exercises at home). There are usually several reasons for this:
- Save money first.Subscribing to a fitness club is not a cheap pleasure.
- Second, to save time.Even if the health club is near your home, you still have to spend some time on the street.
- Third, the availability of the inventory.Everything you need for fitness at home can be bought in any city.
- Fourth, the availability of information.It is easy to find weight loss exercises, home complexes, etc. on the Internet, but there is one drawback. Much information about fitness is unreliable. Hence, in this article, we are going to analyze effective ways to lose weight at home.
Home fitness exercise set
The basis of an independent fitness program are exercises without weighting. In fitness studios, they mainly work with additional weights (dumbbells, resistance bands, body bars, etc. ). If you want to lose weight and maintain muscle tone, there is no need to use fashionable exercise equipment. It is quite enough to train at home with a series of exercises that are aimed not only at burning fat, but also to strengthen muscles.
Fitness should start with a warm-up. In the first five minutes you have to switch between normal running and skipping rope. These exercises are followed by brisk knee lifts and jumping squats. Getting them right is important: spread your legs to one side and lower yourself into a crouch. Your hips should be parallel to the floor. Squeeze and jump with your feet, raise your arms, and then return to a crouch. After twenty jumps, you can rest.
The last 5 minutes are all about running with heels and crunches. Multiple repetitions must be performed for maximum effect. Full amplitude exercise.
Exercises for all muscle groups
The five-day complex should include training of 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 tone your lower abdomen and tone your abs. This is followed by twisting in different directions, which is desirable with a fitball. Make sure the pool does not fall to avoid shifting the load. Twisting must be done for 15-20 repetitions.
This is followed by 15 to 20 squats and lunges while standing. Thanks to them, you can strengthen the gluteal muscles and pump up your legs. This complex also includes swinging legs on all fours, which must be performed 20-25 times.
To strengthen your arms, you need 1 kg of dumbbells. The first exercise aims to work the biceps. The elbows should be pushed to the side, the body is motionless. The bottom line is to bend and straighten your arms. Perform 10-25 times.
We strengthen the triceps as follows: we raise our lowered arms by the head and bend them at the elbows. We do this exercise 15 times.
How often should you exercise per week?
In order to lose weight, the body needs to 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 outdoor jogging, exercise bikes, treadmill, skiing, Nordic and normal walking, swimming in the program. These cardio workouts will help you lose weight and tone your figure.
How long does it take to train to get results?
We already figured out that we will have two types of training: strength and cardio. Each of them requires focus and effort.
Cardio training should last at least 30 minutes and at most an hour. For example, 7 minutes are spent kneading the joints, then 25 minutes - jogging or other cadio 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 and the maximum is one hour.
The energy complex lasts no less than 45 minutes and no more than an hour and a half. The rest time between sets and exercises depends on your exercise program. Most often, a series of physical exercises for weight loss includes a break between repetitions of no more than 45 seconds, and between exercises - no more than a minute and a half.
Inventory
The benefit of your training program depends on how extensive the selection of your sports equipment is. At home it is impossible to place several simulators at the same time. So you have to decide what kind of equipment to buy. If you have chosen running, swimming, or walking outdoors as your cardio workout routine, you shouldn't buy exercise bikes or treadmills. Instead, you can safely place your weight training equipment.
If it is convenient for you to work out burning fat at home, you need to purchase a treadmill or exercise bike. The prices for them aren't cheap, of course, but a subscription to a fitness center still costs more. If you are not ready to invest a large sum in expensive equipment, we recommend that you buy an inexpensive cardio machine - a skipping rope. Its advantages are no less than those of a treadmill, but it costs many times less. We figured out the equipment for cardio training and now we're moving on to strength training.
The exercises for weight loss at home include cardiovascular equipment as well as the following equipment:
- Two dumbbells.It is best if they are collapsible so that you can easily adjust the extra weight. The weight of each fully assembled dumbbell is no more than 5 kg.
- Velcro weights.With them, exercise for weight loss of the stomach, the hips will be much more effective.
- rubber mat.It is useful for lying down exercises, such as pumping your abs.
- Fitball. Any set of the best weight loss exercises is not complete without training on this wonderful simulator. It's a large ball made of durable rubber. Depending on your height, a fitball must be selected, otherwise the training will have no effect.
How do I create a fitness training program at home?
We mentioned earlier that there are many low quality training programs on the internet. To distinguish a good fitness program from a bad one and to learn how to put it together yourself, you need to understand several principles that make up a home fitness program:
- The training complex should contain repetitive and static exercises. The first are carried out in one approach from 15 times. Static exercises focus on muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- The break between exercises should not be longer than two minutes.
- Pause between sentences - no longer than 45 seconds.
These are the four basic principles of a good exercise program for home fitness.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circuit training
Physical exercises for weight loss at home can be done in a circular system, that is, with no pause between exercises. For example, your training group has five exercises. You do the first exercise and immediately move on to the second (no pause), then the third, and so on until you have completed all five. Then rest for 2-3 minutes and go through another exercise circle. The training program can consist of 3-5 rounds.
Which exercises should be included in the training group?
These can be domestic abdominal and slimming exercises such as squats, push-ups, lunges, crunches, etc. It is very important that each of these goals target a different muscle group.
Share program
In contrast to circuit training, the split program offers a break between sets. For example, today you need to do a complex that will train the muscles of the abdomen, arms and buttocks. To do this, you need to do three exercises per area and 20 repetitions.
You should first do a set of glutes, then rest for 45 seconds and do the same exercise again. After completing three sets of an exercise, you need to take a break (one and a half to two minutes) and continue. Slimming exercises (complex to take at home) with a split program are primarily aimed at keeping your muscles in good shape. To get rid of excess weight, this program must be supplemented with cardio exercise. Always remember!
Summary
Now you know how to properly set up your home workout and which home weight loss physical exercises to choose for your exercise program. Remember that a good number is only 50% training dependent. The second half of success depends on proper nutrition.