The training plan should be built on the basis of body weight, with severe obesity high exercise is not possible, under normal excess weight can increase the load almost to normal limits.
To do this, you need to calculate the body mass index is body mass (in kilograms) divided by height squared (in meters). The optimal number for women is 21, men 23, a normal figure for any floor should not exceed 25.
To start exercise should be 3-4 workouts a week, for weight loss, 45-60 minutes at a time. An effective workout should alternate between aerobic exercise (running, stationary bike) 2 times a week and 2 times weight training (in press, squats, and other described herein).
Under normal body mass index for the week, the intensity you need to bring to movements and approaches described in the article. When overweight to one half the above quantity, to fully implement the complex can be started in a month. Obesity is better to train in the gym and not at home, because such body mass accompanied by various diseases. In this case, it requires constant supervision from a professional Clinician and a coach.
Basic rules of exercise for weight loss at home
As with any exercise, to achieve the desired result, you must follow the basic rules of exercise:
- Frequency of sessions should be two to four times per week. A smaller number will not give the desired effect, the greater will be the stress to the body. You should start with low and gradually increasing the frequency of the lessons.
- During the training process it is not recommended to take breaks.
- All systems should run smoothly and without interruption.
- You should follow the recommendations at the time of the training process.
- Slimming perfect class time is 40 — 45 minutes. It is important to note that starting from such long-term studies, you should not.
- It is best to start with ten minutes of the complex, adding to it in 5-10 minutes a week until you reach 40 to 45 minutes.
- Exceed the recommended option as it is not necessary.
- Excess load can lead to various diseases and major changes in the body.
- To perform each exercise properly, clearly following the instructions.
- Very often, many novices forget about technique, but it depends on the end result.
- It is important to follow these, as often the body begins to look for the simplest way, especially if the person had not engaged in sports.
Here is an example based on flow press
To perform the exercise, lie down, gets your hands behind your head, then bend legs at the knees and rests feet on the floor. On the exhale, the man lifts the trunk and pulls him to his feet, keeping the elbows straight, inhale returns to its initial position.
Many people, in this exercise, forget about the need to strain the abdominal muscles, during movement on the exhale.
If you forget this part, you can do 200 approaches in the day and not to achieve any result.
Any exercise it is important to start a workout.
This will help to warm up the muscles without damaging them during a workout.
Workout can replace Jogging, who are encouraged to engage in the fresh air.
A simple exercise for beginners
People with no experience of fitness should start with simple exercises that will help the body to gradually get used to the loads. The optimal duration of training for beginners – 20 minutes. All movements should be performed slowly, without the use of weights. If the load seems insufficient, you can use small weights weighing up to 1 kg. Learn how to use ankle weights.</1_img>
Any exercise should begin with warm-up. Workout for beginners includes the following movements: smooth head rotation (10-15 times), straight arms forward and back (10-15 times), housing (8-12 times), pelvis (8-12 times), knees (10-15 times), jumping on the spot (10-15 times). Quinque-minute warm-up prepares the body to the main unit exercises and helps prevent injury.
Complex for beginners for quick weight loss, includes the following exercises (number of repetitions – about 15-20 times):
- Poluprisedaniya : shallow squats with simultaneous elimination of direct hands forward.
- Lunges: alternate forward left and right foot. Important: the knee should bend at a right angle.
- Squats-plie: the shoulder width to put a foot socks to turn to the side, do slow squats for 3 accounts, and then slowly rise.
- Simplified push-UPS: take the emphasis on the floor, leaning against knees and palms to do push-UPS at a slow pace. During the exercises, you cannot bend your back and pull your head up, have to move only hands. If discomfort is felt in the knees, you should put them under a low pillow or a towel.
- Exercise for the press: to be on your back with your legs bent at the knees, to get to the back of the hands, exhale slowly raise the shoulders on inhale, down. When lifting do not pull the neck needs lifting just the shoulders due to the tension of the abdominal muscles.
- Lifting the buttocks: sit on your back, bend knees legs stretched along the body hands to lift the buttocks, making quick movements with the buttocks up and down. When lifting should be possible to compress the gluteal muscles.
Exercises for quick weight loss at home for abs
The stomach is one of the most problematic areas, it then accumulates the most fat. To get rid of creases and sagging skin will not help no diet. Pump up the press and get a beautiful belly – task, which can handle regular exercise. However, it is not necessary to wait for a few days. It is painstaking work that will give the desired result. </2_img>
The most effective exercises for abdominal muscles1. "Curl"
The exercise is aimed at the elaboration of the abdominal muscles, the key is to perform it with a small amplitude. You need to lie on the floor and firmly press back to him. Elbows directed to the sides, legs bent at the knees. Is a deep breath, lifted at the same time the head and shoulder, on exhale return to the starting position. Number of sets – 10-15 first few days, then gradually increase.2. Exercise with a chair
You need to sit on a chair, hands hard to rely on him. Legs outstretched in front of him. They slowly bend at the knees and pulled to the side of the body. It is then exhale and return legs to starting position. A number of approaches – 15.
The most effective exercises for the leg muscles
Mixing and dilution of the legs. Lie with your back on the floor, placing hands under the buttocks, raise straight legs up. Mix and spread raised legs. Repeat this exercise ten times.1. Squats from the rack on his knees. Stretch your arms forward on his knees. Now sit alternately on each buttock, moving the body to the side. Exercise do quickly so as not to lose balance. 2. Squats sumo. In a standing position with your feet shoulder-width apart, spread your feet and knees outward. Slowly squat to get a feel for how the muscles of both hips. Linger as long as possible. Then try to smoothly return to its original position. 3. Leg swings. Lie down on one side and bend the lower leg at the knee, bring it forward. Straight top leg take the lifts up with a large amplitude, trying to move as slowly as possible. Then turn over to the other side and repeat with the other leg. This exercise will help to correct and improve the shape of the inner part of the thighs. You can perform the following exercises with the elastic band, as shown in the picture, which will significantly improve the results:
Exercises for fast weight loss at home for the hips1. Starting position – horizontal. Hands should be placed on the buttocks, legs must be smooth. Slowly lifted up to the formation of a right angle with the torso, divorce, and reduced back 10 times. 2. Starting position – standing. Feet should be spread wider than shoulders, toes dotting the sides. Now carefully done squat to thighs and buttocks tensed. The number approaches 10. Regular performance of this exercise gets rid of cellulite and promote skin tightening. 3. Starting position – lying on your side, head rests on the arm. First lifted up one leg, then you must lie down on the other side and perform the exercise with the other leg. Number of sets – 10 per side.
Hitch – right finish exercise
Gradually by tilting and rotational movements in the joints of hands, feet, reduce the intensity of exercise. The hitch will distribute the blood evenly over the body, and stagnation of blood dangerous varicose veins. To improve the effects of sports walk on home, walk on the street.