You need physical activity to maintain a healthy body.This is especially true if you need to get rid of overweight.
The best solution is to workout in the fresh air or in the large area gym.However, in the absence of such an opportunity to leave training, it is not worth it.Slim exercises are also suitable for home training.
General requirements for home training
Home exercises are not less than an hour after a meal, but not on the empty stomach.One hour before training, carbohydrate foods are consumed.Workout on an empty stomach is unacceptable.
During your workout, you should drink as much water as you want to avoid dehydration.The water should be warm, a small sip.
Training is done with or without sports equipment.Body exercises are no less effective than in the kit, with the correct implementation.
The weight loss exercises are based on a cardio load.Outside the equipped gym, it runs and walks in a quick pace, several kilometers.
You will need special clothes and shoes to run, which will be comfortable and safe.
When choosing a series of exercises, the level of physical exercise should be taken into account.The intensity of the classes is too high damaging health, the too low does not result.
Practice complexes for the whole body
There are different practices that can be done at home.
Exercises for the weight loss of pages and abdomen
Home weight loss exercises include the willingness, turns and acts of the case.
In the form of dumbbells and weights, fear makes workout more complex and efficient.
Exercises for the weight loss of hands
Losing weights are performed with dumbbells: dumbbell or sitting biceps, hands with dumbbells in a tricepins on a slope or bench stop, dumbbell dumbbells behind the head, dumbbell dumbbells that go down or go to bed and other exercises.For weight loss, manual exercises are performed intensively with a large number of repetitions and lightweight dumbbells up to 3 kilograms.
Exercises for the weight loss of the legs
The muscles of the legs are larger than other muscles.With the load on this zone, the body spends the most calories.Foot exercises are also recommended even if the legs are not a problem.Squatting, lungs, jumping when using particularly effective sports equipment: dumbbells, sports balls, weights, pancakes for the bar.
Exercises to lose thighs
The main exercises for losing thighs at home are deep squats, swinging with wide legs, swinging backwards and sideways from the side of the square square and rises to the pelvis.All effective training involves the development of hip muscles.Fitness weight and rubber bands are used to confirm the load.
Tabata protocol exercises
Tabata is a short interval workout system.Such classes are the most effective for weight loss.These are a short four -minute workout based on the principle of interval.The main difference between the tobat and other complexes is the
This is the options on the border of opportunities, 20 seconds, with a 10 -second vacation.Practices in the training framework can be varied.
To charge weight loss
Charging is light mobile classes that are designed to prepare the body for the next day.One charge of home loss is not enough, but this can be an effective complement to other exercises.
Yoga
The main purpose of yoga is to get to know yourself and yourself.It is a system that includes not only physical exercises but also meditation.Despite the apparent simplicity, yoga exercises are difficult to do and combined with cardio load is effective for weight loss and increasing muscle endurance.Yoga exercises are static, every pose takes a few minutes.
Pilates
At first glance, Pilates seems to be yoga.It is very similar to yoga, but a separate type of workout.There is no philosophy and spiritual practice in Pilates.Initially, it was developed for post -injury rehabilitation.This is a series of exercises that are performed slowly, often with sports equipment.
Planck
The bar is a static practice that develops the muscles of the whole body.It can be done every day, increasing the duration.Above all, the press was tense during the lane.
There are many exercises from this situation.For example, "climbing".It is performed as follows: The legs in the straight hands are alternately attracted to the knees to the chest and placed in place.In addition, they perform lifts in the pose of the bars, alternate from straight arms to the elbow and back, and lift the body with one hand.
Effective type of cardio workout
The weight loss is based on cardio load.They are done with a quick heartbeat.During cardio workout, the endurance of the muscles and the heart is trained.Champions are contraindicated for people with heart disease.
Running
Running is the simplest and most useful cardio workout.Daily runs are often sufficient to lose weight.Like all sports, running has its own technique.When observing, such a workout promotes stamina, strengthens myocardium and cheer.Daily running in the fresh air promotes thoughts and solving many tasks, as they increase blood circulation throughout the body and contribute to the proper functioning of the brain.
Walk
The walk is a calmer type of cardio workout.This is suitable for those who have the running load too high.In the case of weight loss, walking is combined with other types of physical activity and diets.
Compliance
Fitness is all activities aimed at maintaining a physical form.It can be aerobics and homework with dumbbells.The "burpi" practice is one of those that are done anywhere.It consists of a jump, bar and push -up.
Aerobics
Aerobics help you lose weight well, high intensity.Each workout starts with a warm -off and ends on a section.The duration of one lesson is one hour.
Aquestor
Aquaerobica is as effective type of workout as aerobics but gentler.All exercises are carried out in water using special equipment.Water softens the load on the joints and its resistance makes each exercise complex and efficient.
Every day practical practical sets for beginners
Intensive training is usually not daily, but for beginners it is useful to continue with a daily, easy load.The set of exercises for each day consists of charging and running or running in the morning.
It is better to start filling all the joints with light heat:
- the head with smooth circular movements forward, right, back, left;
- The inclinations of the head alternate in all directions;
- circular movement of hands;
- The torso decided forward, back, right, left;
- Circular movement of semi -bent legs.
Most of the charging exercises depend on physical training.Without preparation, it looks like beginners do home exercises every day:
- squat;
- static lungs;
- rise in the pelvis without weight on the back;
- pushes him to his knees;
- twisting.
In the evening a run or at least a quick walk to lose weight.The actual jogging is at least 30 minutes.When you lose weight, the interval is best: 3 minutes fast, 3 minutes slowly.
With poor health or pain, workout stops immediately.
What kind of workout is optimal for girls
Women's home exercises are intended to strengthen muscle mass and growing perseverance.Muscles need a good rest, so the weekly workout plan contains at least one free day.The body also needs various loads: daily training of the whole body contains various exercises.
The female body dependence on the menstrual cycle is a change in perseverance and appetite.During the early days of the cycle, high intensity strength training, moderate loads are not recommended.During this period, the simple asanas of yoga, walking, and light Pilate are suitable.The decision to be performed today is made on the basis of the well -houring.
For about 6-13 days, the climax of a woman can be observed at a 28-day cycle.Weight loss training during this period is the most intense.The most common complexes, the most complex asana of yoga, the fastest running, the maximum weight of athletes - are planned for the above days of the cycle.
A series of exercises for this period is as follows:
- Warm -up.
- Runs in 10 minutes.
- Squat, with wide legs, load.
- Burdened Gentiles.
- Burpi ten times.
- Gemini.
- Practice "climbing".
- The bench press stands.
- Breeding dumbbells lie.
- Twisting.
- Planck.
- Stretching.
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In the days of ovulation, performance begins to decrease and the intensity of the workout decreases.During this period, the average and low load on fitness training and aerobics are adequate.
For 16-28 days, body performance continues to decrease.The intensity of the workout remains at the level of ovulation days, and additional energy control is added.Before menstruation, girls often want to eat more, and there is an increased need for carbohydrates.Many carbohydrates consumed deny the effect of training.
Male training program
They use sports equipment and stocks to achieve the maximum effect:
- horizontal lane;
- Bars;
- Dumbbells weighing 5 kilograms;
- rubber bands for fitness;
- The press press.
Men do not recommend the same workout daily training so that they do not lose muscle mass or provoke overdoing.
Practices for weight loss within the week are varied and contain many cardio loads.Men's basic training program is as follows:
- Monday-intervals (30-40 minutes).
- Tuesday - rest.
- Wednesday - Power training.
- Thursday - rest.
- Friday is an interval run.
- Saturday - rest.
- Sunday - Tabata.
The Articular Warm -HP is a mandatory element of all training programs.This avoids injuries.Stretching at the end of each workout also helps to reduce muscle injuries.
Illumination force
Rapid and stable weight loss is facilitated by a large mass of muscle.The more muscle mass, the more calories burn the body at rest.Energy training promotes its confirmation.The standard program contains three training days a week.In other days, it is advisable to run or pass a few kilometers to achieve a greater effect.One day a week dedicated to relaxation.
Energy training is performed by 4 10-15 repetitions, with later weight gain.
The first day - chest, shoulders, triceps:
- Warm -up.
- Push your hands to the height.
- Burpi.
- Reverse push -ups from the bench.
- Twisting.
- Planck.
- Stretching.
The second day of the legs:
- Warm -up.
- Classic squat.
- Classic attacks.
- Reverse attacks.
- Squatting with the jump.
- Burpi sets it 3 10 times.
- Planck.
- Stretching.
Third Day - Back, Biceps:
- Warm -up.
- Pulled with a wide grip.
- Pull up the reverse grip.
- Draw a maximum number of repetitions of the low cross bar.
- The lane is 2 minutes.
- Stretching.
Exercises with dumbbells
The cheapest sports equipment for home training are dumbbells.The set of each day's exercises contains at least one lesson with this shell.Dumbbells allow you to develop each muscle separately.The set of exercises with dumbbells begins with the study of the lower body and the back.If you start training with your hands, there will be no strength for the quality of the large muscles at the end of the classes.
An example of home training with dumbbells every day:
- Warm -up.
- Jump with breeding arms and legs.
- Squat.
- Ears.
- The body turns, standing from the side to the other, with dumbbells in the chest level.
- Leaned to the page.
- The desire for dumbbells in the tendency.
- Rising dumbbells standing on the bicepse.
- Hand hands with dumbbells on the triceps.
- Hands breeded with dumbbells on its standing side.
Careful adherence to each exercise technique avoids discomfort and injuries and achieves maximum results.
Training program in the room
In the gym, the abundance of simulators allows the most efficient and various training to lose weight.At the beginning of each lesson and at home, they are made warm.The training program in the hall uses various muscle groups for a week.Each exercise is performed in 4 10-15 repetitions.The weight of the simulators is set by one in which the last repetitions of the approach are effected.
The first day - legs:
- Warm -up.
- Running trip 5 minutes.
- Raising the platform with the simulator platform.
- Legs failure in the simulator.
- Lunch in their hands with dumbbells.
- Running trip for 15 minutes.
- Stretching.
Day Two - Back and Biceps:
- Warm -up.
- Running trip 5 minutes.
- Hyperectstension in the simulator.
- The thrust of the upper block with a straight grip.
- The thrust of the lower block.
- Lifting a curved rod by raising the biceps.
- Concentrated rise in the dumbbells sitting.
- Running trip for 15 minutes.
- Stretching.
Third day - chest and triceps:
- Warm -up.
- Running trip 5 minutes.
- The bench is lying on a horizontal bench.
- The bench presses the oblique bench.
- Breeding dumbbells lie.
- The thrust of the upper unit is the triceps.
- French bench press.
- Running trip for 15 minutes.
- Stretching.
The running load can be done on a separate day or day.
Excessive efficiency exercises
Weight loss became a trend a few decades ago.New methods for losing weight are released every few years.Among them is the vacuum of the abdomen and the respiratory gymnastics.
Respiratory gymnastics
The purpose of gym breathing is to increase the flow of oxygen in the body.It helps to improve lung ventilation and general well -being.There is no relationship with weight loss here.In addition to the main training session, respiratory exercises are not contributed to weight loss if necessary.
The vacuum of the abdomen
Many authors promise Aspen's waist to anyone who regularly performs this simple practice.This really allows you to work well on the abdomen's transverse muscles, but the fat never leaves locally.Fat burning requires the burden of the whole body, with accent in certain places combined with proper nutrition.If a lot of fat deposits have accumulated in the abdomen and sides, the abdominal vacuum, even in the morning, does not help weight loss.
How fast can you lose weight
The rate of weight loss depends on many variables: initial and desired weight, physical training, training intensity and nutrition.Doctors do not recommend losing weight too quickly and lose more than 1 kilogram a week.In the case of faster weight loss, there is a risk of losing some muscle mass and spoiling health.These factors are taken into account before losing weight at home.
With regular weight training, the weight does not go very quickly for a year, but the appearance gradually improves due to muscle strengthening.
Conclusion
- Slim exercises are effective with their regularity.
- Do not wait for immediate results.The body needs physical activity habit.
- High quality weight loss is impossible without proper nutrition.
- The key to good weight loss is the right calorie deficiency created due to intensive training.