Is it necessary to go to a fitness club to constantly keep the body in shape?Just a few years ago the answer to this question would have been a resounding yes, but today more and more people are foregoing visits to fitness centers and opting for fitness at home (weight loss exercises at home).There are usually several reasons for this:
- First: save money.A subscription to a fitness club is not a cheap pleasure.
- Second: time savings.Even if the fitness club is close to your home, you still have to spend some time on the road.
- Third: stock availability.Everything you need for fitness at home can be purchased in any city.
- Fourth: availability of information.On the Internet you can easily find weight loss exercises, a home complex, etc., but there is also a downside.A lot of information about fitness is unreliable.Therefore, in this article we will look at effective ways to lose weight at home.
A set of exercises for home fitness
The basis of an independent fitness program is exercises without weights; in fitness studios, additional weights are mainly used (dumbbells, expanders, body bars, etc.).If your goal is to lose weight and maintain muscle tone, you don't have to use fancy exercise equipment;It is quite enough to train at home, using a set of exercises aimed not only at burning fat, but also at strengthening muscles.
Fitness classes should begin with a warm-up.In the first five minutes you have to alternate between normal running and jumping rope.These exercises are followed by quick squats and jump squats.It is important to perform them correctly: spread your legs to the sides and squat.Your thighs should be parallel to the floor.Push off with your feet and jump, raise your arms, then return to a squat.After twenty jumps you can rest.
The last five minutes are dedicated to running with heels and stomach cramps.To achieve maximum effect, it is necessary to perform several repetitions.Perform exercises with a full range of motion.
Exercises for all muscle groups
A 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 perform the plank exercise and stand for 2-3 minutes, gradually increasing the time to five.This exercise perfectly tones your lower abdomen and trains your abdominal muscles.This is followed by turning in different directions, which is preferably carried out on a fitball.Make sure that the pelvis does not fall downwards so as not to shift the load.Twisting should be repeated 15 to 20 times.
This is followed by 15-20 squats and standing lunges.Thanks to them, you can strengthen your glutes and pump up your legs.This complex also includes leg swings on all fours, which must be performed 20-25 times.
To strengthen your arms, you need 1kg dumbbells.The first exercise is aimed at training the biceps.The elbows should be pressed to the sides, the body motionless.The idea is to bend and straighten your arms.Perform 10-25 times.
We strengthen the triceps as follows: we raise our lowered arms behind our head and bend them at the elbows.We do this exercise 15 times.
How many times a week should you train?
To get rid of excess weight, the body needs to burn as many calories as possible.Professional trainers recommend exercising at home five times a week to lose weight, including strength training and cardio.
In addition to fitness at home, outdoor running, training on an exercise bike, a treadmill, skiing, Nordic walking and normal walking, and swimming must also be included in the program.These cardio workouts will help you lose weight and tone your figure.
How long do you have to train to get results?
We have already figured out 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 a maximum of one hour.For example, 7 minutes are spent kneading the joints, followed by 25 minutes of running or other cardio exercises.At the end you need to stretch for five minutes.This is one option for cardio training, but you can also use any other.Remember that the minimum training time is 30 minutes, the maximum is an hour.
The power complex lasts at least 45 minutes and a maximum of one and a half hours.The rest time between sets and exercises depends on your training program.Most often, a set of physical exercises for weight loss at home 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 large the selection of sports equipment is.It is impossible to set up several pieces of exercise equipment at home at the same time, so you need to decide what type of equipment you want to purchase.If you choose running, swimming or walking as your cardio workout, you should not buy exercise bikes or treadmills.Instead, you can safely place strength exercise equipment.
If it is convenient for you to do fat burning workouts at home, you need to purchase a treadmill or exercise bike.Their prices, of course, are not low, 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 purchasing an inexpensive cardio machine - a skipping rope.The benefits are no less than a treadmill and it costs several times less.We've sorted out the equipment for cardio training, now it's on to strength training.
In addition to cardio equipment, physical exercises for losing weight at home include the following equipment:
- Two dumbbells.It is better if they are foldable so that you can easily adjust the additional weight.The weight of each dumbbell when fully assembled is no more than 5 kg.
- Weights with Velcro fastener.With them, physical exercises for losing weight in the stomach and thigh area become significantly more effective.
- Rubber mat.It is useful for exercises while lying down, for example, for pumping the abdominal muscles.
- Fitball.No set of the best exercises for weight loss is complete without training on this wonderful simulator.It is a large ball made of durable rubber.You need to choose a fitball according to your height, otherwise your training will have no effect.
How to create a training program for fitness classes at home?
We have already mentioned that there are many low-quality training programs online.To distinguish a good fitness program from a bad one and learn how to create one yourself, you need to know several principles that make up a home fitness program:
- The training complex should include repetitive and static exercises.The first ones are carried out 15 times in one go.Static exercises aim to tense the muscles for a specific period of time.
- Each muscle group should be trained once a week.
- The break between exercises should not be more than two minutes.
- Rest between approaches – no more than 45 seconds.
These are the four basic principles that form the basis of a good home fitness training program.
It should be noted that all strength training programs can be divided into two groups: circuit training and split.
Circuit training
Physical exercises for weight loss at home can be performed in the circulatory system, that is, without a break between exercises.For example, your training circuit consists of five exercises.You complete the first exercise and immediately move on to the second (without rest), then the third, and so on until you have completed all five.Then rest for 2-3 minutes and complete another round of exercise.The training program can consist of 3-5 rounds.
Which exercises should be included in the training circuit?
These can be exercises for losing weight on the stomach and sides at home, such as squats, push-ups, lunges, crunches and so on.It is very important that each of them targets different muscle groups.
Shared program
Unlike circuit training, a split program allows for breaks between sets.For example, today you should perform a complex that trains the abdominal, arm and buttock muscles.To do this, you need to perform three exercises for each area and do 20 repetitions.
First, you should do one set of the glute exercise, then rest for 45 seconds and do another set of the same exercise.After completing three sets of an exercise, you need to take a break (one and a half to two minutes) and continue.Weight loss exercises (complex for home) according to the split program are primarily aimed at keeping your muscles in shape.To get rid of excess weight, this program must be supplemented with cardio training.Always remember this!
Let's summarize it
Now you know how to properly structure your home workouts and which physical exercises for losing weight at home you should choose for your training program.Remember that a good figure depends only 50% on training, the other half of success depends on proper nutrition.