To maintain a healthy body condition, he needs physical activity.This is especially true when it is necessary to get rid of excess weight.
The best option is training in fresh air or in the gym in large areas.However, if there is no chance of leaving training it is not worth it.Slimming training is also ideal for home training.
General requirements for home training
Home training is not less than an hour after meals, but not on an empty stomach.An hour before training, carbohydrate foods are eaten.Exercise on an empty stomach is not acceptable.
During training, you need to drink as much water as you want to avoid dehydration.Water should be warmed warm, small sips.
Training is done with or without sports equipment.Body training is less effective than inventory, subject to proper implementation.
The basis of weight loss exercises is the cardio load.Outside of the fitted gym, this runs and runs a few kilometers fast.
To run, you need special clothes and shoes where it will be easy and safe.
When choosing a set of exercises, it should take into account the level of physical training.Too high class intensity will be harmful to health, too low will not affect.
Exercise complex for the whole body
There are various sets of exercises that can be done at home.
Exercises for weight loss and stomach
Exercises for weight loss at home include tendencies, turns and cases of cases.
Fear in the form of dumbbells and a driving agent will make the training more complex and effective.
Exercise to lose weight
For weight loss, training with dumbbells is done: lifting dumbbells on a standing bicep or sitting, extending your hands with dumbbells on the trisep on the slope or stopping on the bench, dumbbells dumbbells from the back of the head, dumbbells dumbbells stand or lie down, and other exercises.To lose weight, hands training is intensively, with a large amount of repetition and dumbbell of light up to 3 pounds.
Exercise for the weight loss of the foot
The leg muscles are larger than other muscles.With the load in this zone, the body spends the most calories.Foot training is recommended even if the foot is not a problem area.Squats, lunges, jumping are very effective when using sports equipment: dumbbells, sports balls, heavy, pancakes for bars.
Exercise to lose weight
The main exercises for losing heavy thighs at home are Squats in a variety of feet, swinging back and sideways from positions at all four and pelvic elevators.All effective exercises include the development of hip muscles.To strengthen the load, weight and rubber for fitness are used.
Tabata Protocol Training
Tabata is a short interval training system.Such classes are most effective for weight loss.This is a four -short training, which is built on the principle of interval.The main difference between a todate and another complex is
This works with a 20 -second chance limit with a 10 -second vacation.Training in the framework of training can be varied.
Charging weight
Charging is a mobile class that is easy to prepare for the body for the next day.A charging for weight loss at home is not enough, but it can be an effective addition to other exercises.
Yoga
The main goal of yoga is to know yourself and self -improvement.This is a system that includes not only physical training, but also meditation.Despite its clear simplicity, yoga exercises are difficult to perform and combined with cardio loading is effective in losing weight and increasing muscle endurance.Yoga exercises are static, each of which is a few minutes.
Pilates
At first glance on Pilates, it looks like yoga.It is true -it resembles a little yoga, but it is a separate type of exercise.There is no spiritual philosophy and practice in Pilates.Initially, it was developed for recovery after injury.This is a series of exercises that are done at a slow rate, often using sports equipment.
Planck
Bar is a static exercise that works muscles throughout the body, training their endurance.It can be done daily, increasing the duration.Mostly, during the implementation of the bar, the newspaper was tense.
There are several exercises done from this position.For example, "climbers."It is done as follows: in the strip pose in the straight hand, the leg alternately pulls to the knee to the chest and placed in place.Also, in the bar pose, the elevator is done, the alternative transition from the straight arm to the elbow and back, making the body with a one hand lifting.
Type of effective cardio training
The basis of weight loss is a cardio load.They are done with a quick heartbeat.During cardio exercises, muscle and heart endurance are trained.Cardiones are contraindicated for people with heart disease.
Run
Walking is the simplest and most useful cardio training.Daily runs are often sufficient for rapid weight loss.As in any sport, walking has its own technique.When observing it, such exercises help improve endurance, strengthen the heart muscle and cheer.Walk daily in the help of fresh air to put thinking and finding solutions for many tasks, as they improve blood circulation throughout the body and contribute to proper brain function.
Walk
Walking is a quieter type of cardio exercise.It is suitable for those whose load is too high.For weight loss, walking is combined with other types of physical activity and other diets.
Fitness
Fitness is any activity aimed at maintaining a physical form.It can be aerobic and homework with dumbbells.The "burpi" training is one of the things done everywhere.It consists of jumps, bars and push -ups.
Aerobics
Aerobics help lose weight well, have high intensity.Each exercise starts warmly and ends with a stretch.The duration of one lesson is one hour.
Aquaerobika
Aquaerobica is a similar type of exercise from aerobic, but softer.All exercises are done in water using special equipment.Water softens the load on the joints, and its resistance makes every exercise complex and effective.
A set of exercises for each day for beginners
Intensive training is usually not held daily, but for beginners it is useful to engage every day with a simple load.The daily set of training in this case consists of charging in the morning and walking or walking in the evening.
It is best to start charging with hot light from all joints:
- Turn the head on with a smooth circular movement forward, to the right, back, to the left;
- Tilt head alternately in all directions;
- Circular movement;
- Given the body forward, back, right, left;
- Half -legal movement.
Most charging exercises depend on physical training.Without preparation, a set of home training for everyday for beginners looks like this:
- squats;
- static lunges;
- lifting the pelvis to lie on the back without weight;
- Rejecting the knee;
- turn around.
In the evening, running or at least running fast is ideal for weight loss.Effective jogging for at least 30 minutes.For weight loss, walking interval is the best: 3 minutes fast, 3 minutes slowly.
With poor health or pain, training stops immediately.
What is the optimal training for children
Home training for women aims to strengthen muscle mass and increase endurance.Muscles need a good rest, so a week's training plan includes at least one day free.The body also needs a variety of loads: daily exercises for the whole body including different exercises.
The dependence of the female body in the menstrual cycle is indicated in the change in durability and appetite.In the early days of the cycle, it is not recommended to practice high intensity strength training, moderate loads are welcome.For this time, asana is easy to yoga, walking, light pilates.The results of the training that need to be made today are made on the basis of well -being.
From about 6 to 13 days, women's peaks are observed with a 28-day cycle.Exercises for weight loss during this period are the most intense.The most explosive complex on the Tobat Protocol, the most complex asana yoga, the fastest run, the maximum weight of the sports clams - all of which are designed for days on the cycle.
A set of training for this period is as follows:
- Warm -up.
- Walk 10 minutes.
- Squats with a large foot atmosphere with load.
- Luggles with loads.
- Burpi 10 times.
- Twins.
- "Climbers" exercises.
- The bench newspaper stands.
- Dumbbells breeding lies.
- Turn around.
- Planck.
- Stretching.
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During ovulation, performance began to fall, the intensity of training was reduced.During this time, measured cowardly runs, average and low fitness training loads, aerobics are appropriate.
From 16 to 28 days, the performance of the body continues to fall.The intensity of the training remains at the level of ovulation, additional power control is added.Before menstruation, girls often want to eat more, there is an increase in the need for carbohydrates.Many carbohydrates have been consumed to deny the effects of previous training.
Training programs for men
To achieve maximum effect, sports and inventory equipment are used:
- horizontal bar;
- Bar;
- Dumbbells weighs from 5 pounds;
- rubber band for fitness;
- Newspaper for newspaper.
Men are not recommended daily exercises to do not lose muscle mass and do not trigger overtraining.
Training for weight loss in a week is diverse and includes many cardio loads.The basic training program for men is as follows:
- Monday interval (30-40 minutes).
- Tuesday - rest.
- Wednesday - Power training.
- Thursday - Rest.
- Friday is a period of time.
- Saturday - Rest.
- Sunday - Tabata.
Warm -up articular is a compulsory element in any training program.It prevents injury.Stretching at the end of each exercise also helps reduce muscle injury.
Lighting strength training
The rapid and stable weight loss is facilitated by large muscle mass.Larger muscle mass, more calories burning the body rest.Power training helps strengthen it.The standard program contains three days of training a week.On other days, to achieve a larger effect, it is recommended to run or pass 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 repetition with subsequent weight gain.
The first day - chest, shoulder, trisep:
- Warm -up.
- Push your hands at a height.
- Burpi.
- Reverse push -ups from bench.
- Turn around.
- Planck.
- Stretching.
The second day is the foot:
- Warm -up.
- Classic squats.
- Classic attacks.
- Inverted attacks.
- Squats by jumping.
- Burpi 3 sets 10 times.
- Planck.
- Stretching.
Third day - back, biceps:
- Warm -up.
- Attractive with a wide grip.
- Drawing upside down.
- Attract the maximum of the bar that may be the number of repetitions.
- The bar is 2 minutes.
- Stretching.
Training with dumbbells
The most affordable sports equipment for home training is dumbbells.Daily training sets include at least one lesson with this shell.Dumbbells allow you to work each muscle separately.The dumbbell training set begins with lower body and back studies.If you start training with your hands, at the end of the class there will be no strength to have large muscle quality.
Examples of home training with dumbbells for everyday:
- Warm -up.
- Jumping with arms and reproductive legs.
- Squats.
- Lugs.
- Body turn, stand, from side to side with dumbbells on the hand at the chest level.
- Leaning to the side.
- Dumbbells' desire in tendency.
- Rising dumbbells stand on the biceps.
- Fighting hands with dumbbells in a tendency on trisep.
- Breeding hands with dumbbells to the stand.
Careful maintenance of the technique of doing each exercise will prevent discomfort and injury and achieve maximum results.
Training programs in the hall
The abundance of simulators in the gym allows the most effective and varied training for weight loss.At the beginning of each lesson, as well as at home, warm together.The training program in the hall for a week uses a variety of muscle groups.Each exercise is done in 4 sets of 10-15 repetition.The weight of the simulator is set by one where the last repetition in the approach is done with effort.
First day - feet:
- Warm -up.
- The path runs 5 minutes.
- Lift the platform with the platform in the simulator.
- Foot failure in a simulator.
- Lunch with dumbbells in their hands.
- The route runs for 15 minutes.
- Stretching.
Day Second - Back and Bisep:
- Warm -up.
- The path runs 5 minutes.
- Hyperectstension in the simulator.
- The core of the upper block with a straight grip.
- Bottom block core.
- Lifting the bar with a curved bar on the bicep.
- The concentrated increase in the dumbbells is sitting on the biceps.
- The route runs for 15 minutes.
- Stretching.
Third day - chest and trisep:
- Warm -up.
- The path runs 5 minutes.
- The bench newspaper was lying on the horizontal bench.
- Bench press on the bench.
- Dumbbells breeding lies.
- Top unit core on trisep.
- French bench newspaper.
- The route runs for 15 minutes.
- Stretching.
Walking loads can be carried out on a separate day or day.
Excessive efficiency training
Losing weight has become a trend a few decades ago.Every few years, new ways to lose weight appear.Among them are stomach vacuum and breathing gymnastics.
Respiratory gymnastics
The purpose of breathing gymnastics is to increase the flow of oxygen into the body.It helps improve the lung ventilation and overall well -being.It has nothing to do with weight loss here.Respiratory exercises, if desired, are done in addition to primary exercises, they do not contribute to weight loss.
Vacuum
Many authors promise aspen's waist to everyone who will regularly practice this simple training.It is true -actually allows you to work on the stomach horizontally, but the fat never leaves the local.To burn fat, you need a burden throughout the body with accents in certain places in combination with proper nutrition.If many fat deposits have accumulated in the stomach and sides, then the abdominal vacuum, even from morning to evening, will not help lose weight.
How fast you can lose weight
The speed of weight loss depends on many variables: early and desired weight, physical training, training intensity and nutrition.Doctors do not recommend losing weight too fast, losing more than 1 pound a week.With faster weight loss, there is a risk of losing part of the muscle mass and damage to health.These factors are taken into account before losing weight quickly at home.
With frequent strength training for weight loss, weight may not be very fast, for example, for a year, but its appearance gradually improved due to muscle strengthening.
Conclusion
- Slimming exercises are effective with their regularity.
- Don't wait for the results immediately.The body needs a habit of physical activity.
- High weight loss is impossible without proper nutrition.
- A good weight loss key is a sufficient calorie deficit, which is created thanks to intense exercises.