To maintain a healthy condition of the body, it needs a physical activity.This is especially true when it is necessary to get rid of excess weight.
The best option is to exercise in the fresh air or in a large area.However, in the absence of such an opportunity to abandon the training, it is not worth it.Weak exercises are also suitable for home training.
General Requirements for Home Exercise
Homework is performed at least one hour after eating, but not on an empty stomach.One hour before training, carbohydrate food is consumed.Training on an empty stomach is unacceptable.
During exercise, you should drink as much water as you want to avoid dehydration.Water should be drunk warm, small sips.
Training is carried out without or without sports equipment.Body exercises are no less effective than inventory, subject to proper performance.
The basis for weight loss training is cardio load.Equipped outside the gym, it runs and goes a quick pace a few kilometers.
For launch, you will need special clothes and shoes in which it will be convenient and safe.
When choosing an exercise kit, it is important to consider the level of physical exercise.The intensity of the classes is very high harmful to health, it will not have a very low impact.
Exercise complexes for the whole body
There is a variety of exercises that can be performed at home.
Exercises for losing sides and abdominal weight
Losing weight loss exercises at home include business predispositions, alternation and elevators.
Fear in the form of dumb and weight agents will make the exercise more difficult and effective.
Exercises for weight loss
For weight loss, exercises are done with dumbbells: standing or sitting on the buttocks of the shrubs, their hands continue to stop sloping or bench, dumbbells from behind, dumbbells are either lying and other exercises.In order to lose weight, hand exercises are carried out extensively, with a large amount of repetition and light dumbbells up to 3 kg.
Exercises to reduce the weight of the legs
The Muscles of the Legs Are Larger than Other Muscles.With a lot on this zone, The Body Spends the Most Calories.Foot exercises are recommended even IF the Legs Are Not A Problem Area.Squats, Lunges, Jumping Are Especially Effective When Using Sports Equipment: Dumbbells, Sports Ball, Weights, Pancakes for the Bar.
Exercise for losing weight thighs
The main exercise of weight loss is a deep square that has a wide environment of legs, turning around and four of the sides and pelvic lift.All Effective Training Includes the Development of the Muscles of the Hips.To Strengthen the Load, Weight and Rubber Bands for Fitness Are.
Tabata protocol exercise
Tabata is a system of short interval training.Such Classes Are Most Effective For Weight Loss.This are Short Four -minute Training, Built on the Principle of Intervals.The Main Difference Between tobat and Other Complexes is
This is a work at the Limit of Opportunities for 20 Seconds with a Vacation of 10 Seconds.Exercises in the Framework of Training Can Be Diverse.
Charging for Weight Loss
Charging is Easy Mobile Classes Aimed at Preparing the Body for the Coming Day.One Charging for Weight Loss at Home Is Not Enough, But It Can Become An Effective Addition for Other Exercises.
Yoga
The Main Goal of Yoga Is to Know Oneself and Self -improvement.This is a System that incles not Only Physical Exercises, But AlSO Meditation.Despite its obvious simplicity, it is difficult to perform yoga exercises and it is effective to lose weight and increase muscle durability.Yoga exercise are static, Each Pose Lasts a Few Minutes.
Pilates
AT FIRST GLANCE AT PILATES, IT SEEMS LIKE A YOGA.It really resembles yoga a little, but is a separate type of training.There is no Philosophy and Spiritual Practices in Pilates.Initially, it was developed for rehabilitation after injuries.This is a series of exercise that are performed at a slow pace, oftening sports equipment.
Planck
The bar is a static exercise that carries the muscles of the entire body, exercising their durability.It can be performed every day, increasing duration.Most of all, during the bar, the press was strained.
There are several exercises that are carried out from this position.For example, "climbers".It is performed as follows: In the strip posture directly in the hands, the legs alternately attract the knees to the chest and put it on the ground.Also, in the bar posture, the elevators are carried out, alternative transition from straight arms to elbows and back, turning the body into one hand.
Effective types of cardio exercise
The basis for weight loss is cardio load.They are performed with a rapid heart rate.During cardio exercise, muscles and heart resistance are prepared.Cardions are contraindicated for people with heart disease.
Run
Running is the simplest and most useful type of cardio training.Daily running is often enough for rapid weight loss.As in any sport, running has its own technique.When observing it, such exercise helps to increase durability, strengthen the heart muscle and cheer.Daily drainage in the fresh air helps to regulate thoughts and the solution to many tasks as they enhance blood circulation throughout the body and promote proper functioning of the brain.
Walk
Walking is a quieter type of cardio exercise.It is suitable for those who are very high in the running load.For weight loss, walking is combined with other types of physical activity and diet.
Fitness
Fitness is any activity aimed at maintaining physical form.It could be aerobics and homework with dumbbells.Exercise "Burp" is one of those who are carried out anywhere.It consists of jump, bar and push.
Aerobics
Aerobics helps to lose weight well, has high intensity.Each exercise begins to warm and ends with a section.The duration of one lesson is one hour.
Aquaerobika
Aquaerobica is an equally effective training than aerobics, but more gentle.All exercises are done using special equipment in the water.Water softens the load on the joints and its resistance to each exercise makes it difficult and effective.
For a number of beginners of exercises
Intensive training is usually not performed every day, but it is useful for beginners to engage a simple load daily.In this case, the set of exercises for each day involves the morning charging and evening walking or jogging.
It is best to start charging all the joints with light warm warm:
- Turning the head into smooth circular motions, to the right, back, to the left;
- Tilting head alternately in all directions;
- Circular movements of the hands;
- Tores tilting forward, back, right, left;
- Circular movements with semi -defeated legs.
Most of the charging exercises depend on physical exercise.Without preparation, for beginners every day exercises look like this:
- Squats;
- Static lunges;
- Pelvic lifts that are lying on the back without weight;
- Moves to the knees;
- Deviation.
In the evening, running or at least a quick pace is suitable for weight loss.Effective jogging is at least 30 minutes.For weight loss, running the interval is best: 3 minutes fast, 3 minutes slowly.
Due to poor health and pain, the exercise stops immediately.
What training is optimal for girls
Home exercises for women are aimed at enhancing muscle mass and increasing durability.Muscles need a good rest, so the exercise plan for a week involves at least one free day.The body also needs a variety of loads: daily exercise for the whole body involves different exercises.
The attitude of the woman's body on the menstrual cycle is manifested in the change of durability and appetite.In the early days of the cycle, it is not recommended to exercise high -strength exercise, moderate loads are welcome.Suitable for this period are simple yoga asanas, pedestrians, light pilates.A decision on what exercises to do these days will be made on the basis of well -being.
About 6 to 13 days, the woman's peak is observed with a 28-day cycle.Training for weight loss is the most intense during this period.The most explosive complexes of the Tobite protocol, the most difficult asanas of yoga, the fastest blow, the maximum weight of sports shells - all of which are planned on the days above.
The combination of exercises for this period is as follows:
- Warm -fe.
- It works for 10 minutes.
- Squats that have a wide environment of leg loads.
- Cargo cargo.
- Burp 10 times.
- Gemini.
- Exercise "Mountains".
- The chair press is standing.
- Breeding of dumbbells.
- Deviation.
- Planck.
- Stretching.
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On the days of ovulation, the performance begins to fall, the intensity of the exercise decreases.During this period, unparalleled inconsistency measurement, medium and low fitness workout, aerobics are suitable.
From 16 to 28 days, the body's performance is still reduced.The intensity of the training remains at the ovulation day level, with additional energy control.Before menstruation, girls often want to eat more, with increased carbohydrates.Many carbohydrates have been eaten, denying the effect of a previously exercise.
Training Program for Men
Sports devices and inventory are used to achieve maximum effect:
- Horizontal bar;
- Bars;
- Dumbbells weigh 5 kg;
- Rubber bands for fitness;
- Press for the press.
Men are not recommended for daily exercise of the same exercise so as not to lose muscle mass and do not cause overlap.
Week weight loss exercises are varied and include a lot of cardio loads.The main training program for men is as follows:
- Monday-interval launch (30-40 minutes).
- Tuesday - Rest.
- Wednesday - Dennis Training.
- Thursday - Rest.
- Friday is the interval.
- Saturday - Rest.
- Sunday - Tabata.
Articular warm mandatory element in any curriculum.It will prevent injuries.Stretching at the end of each exercise also helps to reduce muscle injuries.
Lighting strength exercise
Rapid and stable weight loss promotes a large mass of muscles.The more voluminous muscle mass, the more calories the burning of the body during rest.Power training helps to strengthen it.The standard program contains three training days a week.In other days, to achieve a greater effect, it is advisable to run or move a few kilometers in steps.One day a week is dedicated to rest.
During power training, each exercise is performed in 4 sets of 10-15 repetitions, with further weight gain.
On the first day - chest, shoulders, trips:
- Warm -fe.
- His hands were forced at height.
- Burp.
- Opposite pushes from the chair.
- Deviation.
- Planck.
- Stretching.
The second day is the legs:
- Warm -fe.
- Classic squats.
- Classic attacks.
- Opposite attacks.
- Squats jumping.
- Burpi 3 kit 10 times.
- Planck.
- Stretching.
Third day - back, biceps:
- Warm -fe.
- Wide pressing.
- Remove the opposite power.
- Repeat the maximum number of low -cross repetition.
- The bar is 2 minutes.
- Stretching.
Exercises with dumbbells
The most affordable sports device for home training is dumbbells.Exercise kit each day includes at least one lesson in this shell.Dumbbells allow you to develop each muscle separately.Exercise kit with dumbbells starts on the bottom and back.If you start training with your hands, the end of the class will not have the power to have a great muscle quality.
An example of a home workout is dumbbells every day:
- Warm -fe.
- Jump with arms and legs.
- Squats.
- Shrubs.
- The body's turning, stands, from the side of the dumbbells, at the level of the chest.
- On the angled pages.
- The inclination of the dumbbells in the inclination.
- Growing dumbbells that stand on the bispse.
- Fighting hands with dumbbells, in a tendency.
- Multiplied hands with dumbbells stand on the pages.
Careful adherence to each exercise technique will prevent discomfort and injuries and achieve maximum results.
The curriculum in the hall
The abundance of trainings in the gym allows the most effective and different exercise to lose weight.At the beginning of each lesson, as well as at home, the joint is warm.The exercise program in the hall uses different muscle groups for a week.Each exercise is performed in 4 sets of 10-15 repetitions.The weight of the simulators is imposed by one in which the end of the approach is repeated with effort.
On the first day - legs:
- Warm -fe.
- Running trail for 5 minutes.
- Platform platform removal in the simulator.
- Feet failure in the simulator.
- Lunches with dumbbell hands.
- Running trail for 15 minutes.
- Stretching.
The second day - back and biceps:
- Warm -fe.
- Running trail for 5 minutes.
- Hyperectstension in the simulator.
- Top block blow with straight power.
- Lower block blow.
- To bend the bar to raise the bar.
- Concentrated rise in shrubs sitting in dumbbells.
- Running trail for 15 minutes.
- Stretching.
Day Third Day - Chest and Trips:
- Warm -fe.
- Running trail for 5 minutes.
- The chair press lies on a horizontal chair.
- Press the chair on the angled chair.
- Breeding of dumbbells.
- On the upper part of the trip.
- French chair press.
- Running trail for 15 minutes.
- Stretching.
Running load can be carried out on a single day or days.
Excessive efficiency exercises
The weight loss trend has become a few decades ago.Every few years, new ways to lose weight are emerging.They include abdominal vacuum and breathing gymnastics.
Respiratory gymnastics
The purpose of gymnastics breathing is to increase oxygen flow into the body.This helps to improve lung ventilation and overall well -being.There is no connection with weight loss here.Breathing exercises, if desired, are performed in addition to basic exercise, they do not help lose weight.
Belly
Many authors from Aspen's waist promise to do this simple exercise regularly.It really allows you to develop transverse muscles of the abdomen, but the fat never leaves locally.To burn fat, you need loads throughout the body, with an accent in certain places, with proper nutrition.If there is a lot of fat in the abdominal cavity and sides, then the abdominal vacuum, even in the evening, will not help lose weight.
How fast you can lose weight
The speed of weight loss depends on many variables: starting and desired weight, physical exercise, exercise intensity and nutrition.Doctors do not recommend losing weight very quickly, losing more than 1 kg a week.With faster weight loss, there is a risk of loss of muscle mass and spoil your health.These factors are taken into account at home rapidly losing weight.
For regular exercise for weight loss, weight may not go too fast, for example, for a year, but the appearance will gradually improve due to muscle strengthening.
Conclusion
- Weak exercises are effective in their regularities.
- Do not wait for instant results.The body requires a habit of physical activity.
- High weight loss is impossible without proper nutrition.
- The key to weight loss is an adequate calorie deficiency that is created thanks to an intense exercise.