Lately it has become fashionable to go to the gym, to take long-term membership to the fitness club, to have a personal trainer and adhere to individual program activities. There is nothing wrong, because the result justifies the cost. But don't be. In the absence of financial possibilities, you can always find an alternative.
If you choose the right exercises for weight loss at home and start to follow them regularly, you can achieve and figure correction and weight loss own efforts. Most importantly — motivation and the ability to exclude at the time of exercise distractions.
The first mistake beginners who are planning to train at home, they want to find exercise program for quick weight loss. Perform complex hoping get on the scale, ask my family if they noticed changes.
I do not want to disappoint the enthusiasts, but even the most effective exercises do not give such quick results. If you took the path of weight loss, you should immediately tune into the fact that he will be long. So be patient, and to begin to learn the basic rules of home workouts — whether you stick to them for several months?
- You will need a training program in which you want to specify the time, duration, type, and specific exercises. If you make it for the first time, use already prepared that you can download online.
- Combine anaerobic exercise (working with dumbbells and other "iron") with aerobic (cardio). For the first it is better to choose evening hours for the second morning.
- Don't focus on a single complex, try to change it as often as possible, muscles tend to get used to the same loads.
- Everyone wants to find the easy exercises, not too much lazy after the winter the body. But if your goal is weight loss, will have to work and not 15 minutes a day, and on average at least one hour. The more you feel sorry for yourself — so unobtrusively with the results.
- Daily workout not suitable for beginners. Must be an interval of 1-2 days, so your muscles can rest. Over time, you can reduce this period, but only after reaching a certain level of physical fitness.
- The approximate scheme for beginners: first lesson — 15 minutes. With each subsequent workout add 10 until you reach figure out in 45 minutes. This time is considered ideal.
- At first, you can perform simple exercises, but no more than 2 weeks.
- Half an hour before a workout, you can drink a glass of room temperature water. After it it can be done only after half an hour.
- Purchase a comfortable sport clothes and shoes, as well as the necessary equipment.
- And most importantly watch how you eat. Will continue to eat fast foods and soda — I think that 45 minutes even the most intense lessons, you will fly into the pipe.
This is interesting. Interval training burn more fat and calories, and therefore harder promote weight loss.
Types of exercises and types of workouts
Exercises can be:
- Power.This lifting barbells, work with dumbbells, pull-UPS, abs, plank etc. They help to increase muscle mass and strength. For weight loss good that good burn energy, which in take from carbohydrates. Form the basis of anaerobic exercise. Are of complex technology and large weights. Very intense.
- Cardio. For weight loss cardio more useful exercitium, which include jumping jacks, squats, twists, tilts, swimming, etc. Very beneficial effect on the heart, improve endurance, but most importantly — effectively reduce body weight by burning fat. Form the basis of aerobic exercises with lots of repetitions.
- Stretching. This fitness exercises which can be included in the complex, but they should be only 10-20 % of the total program. Their main goal is to develop flexibility of the body. Yes, this, too, will spend a certain portion of energy, but not so significant to affect the process of weight loss.
For the first 2 weeks, pick the most simple exercises. Let it be 4 power, 4 cardio and 2 stretching. As soon as you feel that the body got used to it, locate the program intervallum workouts, which intelligently combines all these types and give a good load for quick and effective weight loss.
If you meet a network diagram of hypoxic training, know that you don't want them. This sports exercises for professional athletes.
Proven! Implementation of different types of exercise burns more calories than monotonous exercises, for example aerobics.
Any exercises start with warm-up. It prevents injury and improves performance. What can it include?
- Walking in place (5 minutes);
- Mahi hands and feet — the bottom-up, rotational;
- squats: hands behind head or extended in front of him, back straight;
- jumping rope (5 minutes);
- the hula Hoop;
- rotation of the pelvis.
Remember, weight loss should not cause harm, and this part of the lessons aimed at preparation of the body to stress.
Curious fact. According to statistics, most of the Olympic records were recorded after lunch. Therefore, many professionals consider to be the most effective time for exercise from 16.00 to 19.00.
A set of exercises
We offer to your attention a basic MMA workout at home.
- Place the feet shoulder width apart. Bend them at the knees. The angle should be about 90° so that you can put on a thigh Cup. Feel the tension in the buttocks and legs. Hold this position for as long as possible.
- To sit on his haunches. Sharply jump as high as possible, return to the starting position.
For the feet:
- Lie on your back on the floor. Put the palms under the buttocks. Lift up straightened legs. To keep and breed them in different directions.
- To kneel, to stretch his hands forward. To sit alternately in each buttock, slightly deflecting toward the body. Not to lose balance.
- Place the feet shoulder width apart. To expand outwards, the knees and feet. Slowly squat, to stay in dimidium recumbo longer. Smoothly return to its original position.
- To lie on the side, bent at the knee the lower leg, to bring it forward. The upper straight leg lifts to make up as is possible with greater amplitude, but moving slowly. This is one of the most challenging but effective exercises for slimming legs at home.
- Lie on your back, put your hands behind your head, feet to keep straight. To lift body, touching her knees to her chest. Slowly return to the starting position.
- Lie on your back, legs bent at the knees, put your hands behind your head. Curl up so that the elbow touches the knee of the opposite leg.
- Lie on your back, put your hands behind your head, feet to keep straight. Raise the legs to angle of 45°, hold them as long as possible. You can waggle up and down and make "scissors".
- Lie on your back, stretch your hands to the sides, slowly raise the straight leg up perpendicular to the floor. To lower them slowly. The exercise is perfect for weight loss belly and sides.
For the back:
- Lie on your back, extend hands. To bend feet in knees. Rhythmically to raise the pelvis and lower it.
- Lie on your back, extend hands. To bend feet in knees. One of them to raise up or to put on the opposite knee. Rhythmically to raise the pelvis and lower it.
- Lie on your back. Raise straightened arms up. Tear thigh sex. Slowly lower legs. Stretch after the hand, lifting from the floor the case (its upper part).
- Lie down on your stomach. Trying to off the floor of the limb.
- Take the emphasis lying. Put your knees on the floor. To do push-UPS.
- To get up to the edge of the sofa back, put your hands on him. Straighten your legs and relax. Bend your arms at the elbows. In the most bottom point to reach the floor with buttocks. Straighten arms.
- Stand straight, arms extend in front of him so they were parallel to the floor. Keep them as long as possible.
Here dumbbell (2 kg for women and 5 kg for men). The correct approach in this part of the program — the execution of all positions to the point of exhaustion, gradually increasing the load either by additional weight or by repetitions.
- Squats. Dumbbells to keep straight arms, keeping your back straight. The pelvis back, sit down. Your knees should not go over the edge socks.
- Stand up, keeping dumbbells in the straightened hands with palms outward. Bend them at the elbows, lifting the dumbbells to the shoulders, but leaving the elbows stationary.
- Attacks. Keep the dumbbells in the straightened hands. To make a wide step forward with your right foot, slightly to squat and return to starting position. Repeat with the other leg.
- Tilt your body at an angle of 45°, the pelvis back, knees slightly bent, keep your back flat and straight, hands with dumbbells lower down. Bend your elbows, pulling the weight to the belt.
- Hold dumbbells at hips in straight arms. Lean forward, keeping your back straight. Take pelvis back so that the dumbbell is dropped down smoothly, gliding on the legs. To bring them as mid-calf, then return to the starting position.
Can rent the complex as a launching pad. First master the technique. If something will not turn out, view the video tutorials. Do as many times as allows the physical training, but gradually increase the number of repetitions, and tempo.
As soon as it comes to perfection, keep an eye on another system, to load the body to the maximum.
Any system of exercises at home or gym must have a proper beginning (warm-up) and the end (crispi). It restores breathing, circulation and relaxes the muscles, providing a smooth transition of the body from intense activity to rest. For weight loss could include the following exercises:
- walking on the spot;
- jumping rope;
- rotation of the housing.
In principle, the selection of exercises for a hitch can be exactly the same as for warm-up. At home, it is quite acceptable. This part of the workout does not take much time (10 minutes), but the body is enough.
Remember! Physical exercises to perform at home must be mild, pleasant and gives vivacity, not too intense.
Features lessons for men and women
Now as for what exercises are more suitable for women and which to men. For example, the above described property will be ideal for girls. He is good at is pumping buttocks, inner thighs and reduces the volume of the waist. For representatives of a strong half of mankind it will seem too easy, especially in terms of power loads.
So we offer a special list of exercises for men that they can lose weight, and a six-pack inténde, and chest muscles to develop.
- Bench press dumbbells / barbell.
- Lunges with dumbbells / barbell.
- Mahi with dumbbells.
- The jumping rope.
- The pull-UPS.
Note! It is a mistake to assume that the exercise for specific parts of the body will promote fat burning right there. The process occurs throughout the body.
If you do not visit gym, it does not mean that you will not be able to lose weight at home. The main thing — the regularity of classes, adherence, healthy lifestyle and positive emotions.