Is it necessary to go to a gym to keep your body in constant good shape? A few years ago, the answer to this question would be absolutely yes, but today more and more people refuse to go to gyms and do home exercise (exercises to lose weight at home). There are usually several reasons for this:
- First, save money.Being a member of a sports club is not a cheap pleasure.
- Second, to save time.Even if the fitness club is near your home, you still need to spend some time on the road.
- Third, inventory availability.Everything you need for home fitness can be purchased in any city.
- Fourth, the availability of information.Exercises for losing weight on the Internet, a home complex, etc. you can find it easily, but it has a downside. Much information about fitness is unreliable. Therefore, in this article, we will examine effective ways to lose weight at home.
Home Fitness Workout Set
The basis of an independent fitness program are weightless exercises and in gyms they often work with additional weights (barbell, resistance bands, body bars, etc. ). If your goal is to lose weight and maintain muscle tone, you don't need to use trendy exercise equipment, just do it at home using a set of exercises aimed at not only burning fat, but also strengthening muscles.
Conditioning should begin with warm-up. During the first five minutes, you must alternate between running and jumping rope. These exercises are followed by rapid knee raises and jumping squats. It is important to do these things right: spread your legs sideways and bring yourself into a squat. Hips should be parallel to the floor. Push with your feet and jump, raise your arms, then return to the squatting position again. You can rest after twenty hops.
The last 5 minutes are about running with heel up and exercises. Several repetitions should be done to achieve maximum effect. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include the work of all muscle groups. To strengthen your back, you need to do 10 push-ups from the wall and 5 times from the floor. After that, you should do the plank exercise and wait 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten your lower abdomen and work your abdominal muscles. Then follows the bending in different directions, which is recommended to be performed on a fitball. Make sure the pelvis does not fall to avoid shifting the load. Bending should be done for 15-20 repetitions.
This is followed by the lungs in the squatting and standing position 15-20 times. Thanks to them, you can strengthen the gluteus muscle and pump your legs. Also, this complex includes the legs swinging on all fours, which must be done 20-25 times.
You will need 1kg of dumbbells to strengthen your arms. The first exercise aims to train the biceps. Elbows should be pressed to the sides, the body is motionless. As a result, bending and straightening your arms. Perform 10-25 times.
We strengthen the triceps as follows: we lift the arms that we have lowered from our head and bend them at the elbows. We do this exercise 15 times.
How many times should you train 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 home fitness, it is necessary to include outdoor running, exercise bike, treadmill, skiing, Nordic and regular walking, swimming in the program. These cardio exercises will help you lose weight and tighten your figure.
How long will training take to achieve results?
We already figured out that we will do two types of training: strength and cardio. Each one requires concentration and effort.
Cardio exercise should last at least 30 minutes and not more than an hour. For example, 7 minutes are spent kneading the joints, followed by 25 minutes - jogging or other cadio exercise. Finally, take five minutes to stretch. This is one way to do cardio, but you can use any. Remember that the minimum training time is 30 minutes and the maximum is one hour.
Power complex takes less than 45 minutes, no more than an hour and a half. Rest time between sets and exercises depends on your training program. Often, a set of home physical exercises for weight loss involves rest between repetitions of no more than 45 seconds, and between exercises - no more than one and a half minutes.
Inventory
The usefulness of your exercise program will depend on how rich your choice of fitness equipment is. At home, it is impossible to place several simulators at once, so you need to decide what kind of equipment you need to purchase. If you have chosen to run, swim or walk outdoors as your cardio exercise routine, you should not buy an exercise bike or treadmill. Instead, you can safely place your strength training equipment.
If doing fat-burning workouts at home is right for you, you need to buy a treadmill or an exercise bike. Prices for them, of course, are not small, but a subscription to a gym will still cost more. If you are not ready to invest a large amount in expensive equipment, we advise you to buy a budget cardio equipment - a skipping rope. Its benefits are no less than a treadmill, but it is several times cheaper. We have found the necessary equipment for cardio training, now let's move on to strength training.
In addition to cardiovascular equipment, exercise for weight loss at home includes the following equipment:
- Two dumbbells.It is best if they are foldable so that you can easily adjust the excess weight. The weight of each fully assembled barbell is no more than 5 kg.
- Velcro weights.With them exercise for abdominal weight loss, hips will be much more effective.
- Rubber mat.Useful for exercises done while lying down, for example pumping up the abdominal muscles.
- Fitball. Any of the best weight loss exercises would not be complete without training on this awesome simulator. It is a big ball made of durable rubber. You need to choose a fitball depending on your height, otherwise training will have no effect.
How to Create a Fitness Workout Program at Home?
We mentioned that there are many low quality training programs available on the Internet. To distinguish a good fitness program from a bad one and learn how to create it, you need to know a few principles that make up a home fitness program:
- The training complex should contain multiple repetitive and static exercises. The first is performed 15 times in one approach. Static exercises focus on muscle contraction over a period of time.
- Each muscle group should be trained once a week.
- Rest between exercises should not be more than two minutes.
- Rest between sets - up to 45 seconds.
These are the four basic principles on which a good home fitness workout program is based.
It should be noted that all strength training programs can be divided into two groups: circuit training and split training.
Circular Exercise
Physical exercise to lose weight at home can be performed in a circular system, that is, without rest between exercises. For example, there are five exercises in your training environment. You do the first exercise and immediately continue to the second (no rest), then the third, and until you complete all five. Then you rest for 2-3 minutes and go through another exercise cycle. The training program can consist of 3-5 tours.
What exercises should be included in the training circle?
This is home-made tummy and squats, push-ups, lungs, crunches, etc. There may be side-loss exercises. 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 have to build a complex that works the abdominal, arm and hip muscles. To do this, you need to do three exercises per area and do 20 repetitions.
You should do one set of hip exercises first, then rest for 45 seconds and do the same exercise again. After completing three sets of an exercise, you need to pause (one and a half to two minutes) and continue. Slimming exercises (complex for home) with a split program primarily aim to keep your muscles in good shape. This program must be completed with cardio training in order to lose weight. Always remember this!
Summarizing
Now you know how to properly do your home workouts and what physical exercises to choose for your workouts to lose weight at home. Remember that a good figure depends only on 50% education, the second half of success belongs to proper nutrition.