In order to constantly keep your body in good shape, is it necessary to go to a fitness club? A few years ago, the answer to this question would have been a sure yes, but today more and more people refuse to go to fitness centers and choose fitness at home (exercises for losing weight at home). There are usually several reasons for this:
- First, saving money.Subscription to a fitness club is not a cheap pleasure.
- Secondly, saving time.Even if the fitness club is located near your home, you still have to spend some time on the road.
- Third, inventory availability.Everything you need for fitness at home can be purchased in any city.
- Fourth, the availability of information.On the Internet, you can easily find exercises for weight loss, a complex for the home, and so on, but there is a downside. A lot of information about fitness is unreliable. Therefore, in this article we will analyze effective ways to lose weight at home.
Home Fitness Exercise Set
The basis of an independent fitness program is exercises without weighting, and in gyms they mainly work with additional weights (dumbbells, resistance bands, body bars, and so on). If your goal is to lose weight and maintain muscle tone, you do not need to use fashionable exercise equipment, it is quite enough to do it at home using a set of exercises aimed not only at burning fat, but also strengthening muscles.
Fitness should start with a warm-up. For the first five minutes, you need to alternate between normal running and jumping rope. These exercises are followed by brisk knee raises and jumping 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 floor. Push off with your feet and jump, raising your arms, then return to the squat again. After twenty jumps, you can rest.
The last five minutes is about running with heel-overs and crunches. In order to achieve maximum effect, it is necessary to perform several repetitions. Exercise at full amplitude.
Exercises for all muscle groups
The five-day complex should include working out 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 it, twisting in different directions follows, which it is desirable to perform on a fitball. Make sure that the pelvis does not fall down so as not to shift the load. Twisting must be done for 15-20 repetitions.
This is followed by squats 15-20 times and lunges in a standing position. Thanks to them, you can strengthen the gluteus muscle and pump up your legs. Also, this complex includes swinging legs on all fours, which must be performed 20-25 times.
To strengthen your arms, you will need 1kg dumbbells. The first exercise is aimed at working out the biceps. The elbows should be pressed to the sides, 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 perform 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 outdoor jogging, exercise bike, treadmill, skiing, Nordic and normal walking, swimming. These cardio workouts will help you lose weight and tighten your figure.
How long does it take to train to achieve 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 workout should last at least 30 minutes and no more than an hour. For example, 7 minutes is spent on kneading the joints, then for 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 other. Remember that the minimum training time is 30 minutes, the maximum is an hour.
The power complex takes no less than 45 minutes and no more than an hour and a half. Rest time between sets and exercises depends on your training program. Most often, a home set of physical exercises for weight loss includes 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 training program will depend on how rich the selection of your sports equipment is. It is impossible to place several simulators at home at once, so you need to decide what kind of equipment you will have to purchase. If you've chosen outdoor running, swimming, or walking as your cardio exercise, then you shouldn't buy exercise bikes or treadmills. You can safely place your strength training equipment instead.
If it is convenient for you to conduct fat burning workouts at home, then you need to buy a treadmill or exercise bike. The prices for them, of course, are not small, but a subscription to a fitness center will still cost more. If you are not ready to invest a large sum in expensive equipment, we advise you to buy a budget cardio equipment - a jump rope. Its benefits are no less than that of a treadmill, but it costs several times less. We figured out the equipment for cardio training, now let's move on to strength training.
Exercise for weight loss at home, in addition to cardiovascular equipment, includes 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 abdomen, hips will be much more effective.
- Rubber mat.It is useful for exercises while lying down, for example for pumping the abdominal muscles.
- Fitball. Any set of the best weight loss exercises is not complete without training on this wonderful simulator. It is a large ball made of durable rubber. It is necessary to choose a fitball depending on your height, otherwise there will be no effect from training.
How to Create a Fitness Workout Program at Home?
We have already mentioned that there are a lot of low-quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to compose it yourself, you need to know several principles that make up a home fitness program:
- The training complex should include multi-repetitive and static exercises. The first ones are performed from 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 be no more than two minutes.
- Rest between sets - no more than 45 seconds.
These are the four basic principles behind a good workout routine for fitness at home.
It should be noted that all strength training programs can be divided into two groups: circuit training and split.
Circular Workout
Physical exercise for weight loss at home can be carried out in a circular system, that is, without rest between exercises. For example, your training circle has five exercises. You do the first exercise and immediately go to the second (without rest), then to the third, and so on until you complete all five. Then you rest for 2-3 minutes and go through another circle of exercises. The training program can consist of 3-5 laps.
What exercises should be included in the training circle?
These can be home-based abdominal and side-slimming exercises such as squats, push-ups, lunges, crunches, and so on. It is very important that each of these targets 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 works out the muscles of the abdomen, arms and gluteal muscles. To do this, you need to do three exercises per area and do 20 reps.
First you should do one set of glute exercises, then rest 45 seconds and do the same exercise again. After you complete three sets of one exercise, you need to pause (one and a half to two minutes) and continue. Slimming exercises (complex for the home) with a split program is primarily aimed at maintaining your muscles in good shape. To get rid of excess weight, this program must be complemented by cardio training. Always remember this!
Summing up
Now you know how to properly build your home workouts and what physical exercises for weight loss at home to choose for your workout program. Remember that a good figure depends on training only 50%, the second half of success belongs to proper nutrition.