Complexes of exercises for weight loss at home and in the gym

In order to maintain a health of the body, it needs physical activity.This is especially true when it is necessary to get rid of excess weight.

The best option is to workouts in the fresh air or in the fitness in a large area.However, in the absence of such a possibility of abandonment of training it is not worth it.Weight loss exercises are also suitable for home learning.

General requirements for training at home

Home exercises are performed not less than an hour after meals, but not on an empty stomach.Carbohydrate food is consumed an hour before training.Training on an empty stomach is unacceptable.

During your workouts, you should drink as much water as you want to avoid dehydration.Water should be drunk warm, small sips.

The training is performed with or without sports equipment.Body exercises are no less effective than inventory, subordinated to proper performance.

The basis of weight loss exercises is cardio load.Outside the equipped gym, this works and goes at a fast pace of several kilometers.

You will need special clothes and shoes that will be comfortable and safe to run.

When choosing a set of exercises, it is necessary to take into account the level of physical training.Too high the intensity of the classes will harm health, too low will not give effect.

Whole body exercises

There are different sets of exercises that can be performed at home.

EXERCISES FOR LOSS OF PARTY AND BELIGHTS

At home weight loss exercises include inclinations, turns and elevators of the case.Fear in the form of dumbbells and weighing agents will make training more complicated and efficient.

Hand Weight Loss Exercises

For weight loss, dumbbell exercises are performed: lifting dumbbells on biceps standing or sitting, expanding the hands with dumbbells on triceps at a slope or at a bench stop, dumbbells at the back, dumbbells, standing or lying and other exercises.To lose weight, manual exercises are performed intensively, with a large number of repetitions and light dumbbells up to 3 pounds.

Exercise for weight loss of legs

The muscles of the legs are larger than other muscles.With the load of this area, the body consumes the most calories.Leg exercises are recommended, even if the feet are not a problem area.Squat, binons, jumping are especially effective when using sports equipment: dumbbells, sports ball, weights, bar pancakes.

Exercises to lose weight on the hips

The basic exercises for losing your hips at home are a deep squat with a wide adjustment of the legs, swinging back and on the side of the position of fours and pelvic elevators.All effective training involves the development of thigh muscles.To strengthen the load, weight and rubber fitness strips are used.

Tabata Protocol Exercises

Tabata is a system of short interval training.Such classes are most effective for weight loss.These are a short four -minute training built on the principle of intervals.The main difference between Tobat and other complexes isThis is a job limit for 20 seconds with a 10 -second vacation.Exercises within the training can be varied.

Weight loss

Charging is easy mobile classes aimed at preparing the body for the next day.A charge for weight loss at home is not enough, but it can become an effective addition to other exercises.

Yoga

The main goal of yoga is to know yourself and to cultivate yourself.It is a system that includes not only exercise but also meditation.Despite the obvious simplicity, yoga exercises are difficult to perform and combined with cardio charging are effective for weight loss and increased muscle endurance.Yoga exercises are static, every posture lasts for several minutes.

Pilates

At first glance, Pilates looks like yoga.It really resembles yoga a little, but it is a separate type of training.There is no philosophy and spiritual practices in Pilates.It was originally developed for rehabilitation after injury.This is a series of exercises that are performed at a slow pace, often using sports equipment.

Plank

The bar is a static exercise that produces the muscles of the whole body, teaches their durability.It can be performed daily, increasing the duration.Most of all, during the introduction of the tape, the press is tense.

There are several exercises that are performed from this position.For example, a climber.It is performed as follows: in the position of the stripes in straight hands, the legs are attracted to the knees to the chest and placed in place.Also, elevators are performed in the rod posture, an alternative transition from straight arms to the elbows and back, turning the body by lifting one hand up.

Effective types of cardio training

The basis of weight loss is cardio load.They are performed with a quick heart rhythm.During cardio training, the endurance of the muscles and the heart is trained.Cardio are contraindicated for people with heart disease.

Run

Running is the easiest and most useful type of cardio training.Daily tracks are often sufficient for rapid weight loss.As in any sport, running has its own technique.When you watch it, such workouts help to increase endurance, strengthen the heart muscle and amusement.Daily works in fresh air help to arrange thoughts and find a solution for many tasks, as they enhance blood circulation throughout the body and contribute to the proper functioning of the brain.

Walking

Walking is a more peaceful type of cardio workouts.It is suitable for those for whom the flowing load is too high.For weight loss, walking is combined with other types of physical activity and diet.

Fitness

Fitness is any activity aimed at maintaining physical shape.It can be aerobics and homework with dumbbells.The Burpi Exercise is one of those that are performed everywhere.It consists of a jump, a bar and a press.

Aerobics

Aerobics helps you lose weight well, has high intensity.Each training starts with a warm -Up and ends with a section.The duration of one lesson is one hour.

Aquaerobika

Aquaerobica is an equally effective type of aerobics workout, but more gentle.All exercises are performed in water using special equipment.Water softens the load on the joints, and its resistance makes any exercise complicated and effective.

Set of exercises for every day for beginners

Intensive training is usually not conducted every day, but for beginners it is useful to deal with easy load daily.The set of exercises for each day in this case consists in charging in the morning and walking or running in the evening.

It is better to start loading with a slightly warm -Up all joints:

• turning the head with smooth round movements forward, right, back, on the left;
• Head tilts alternate in all directions;
• circular movements of the hands;
• tilting the torso forward, back, right, left;

• Half leg circular movements.

The bigger part of the loading exercises depends on physical fitness.Without preparation, a set of home exercises for every day for beginners looks like this:

• squats;
• static white;
• pelvic lifts lying on the back without weight;
• pushing the knees;
• twist.

Running evening or at least walking at a fast pace is suitable for weight loss.Effective jogging is at least 30 minutes.For weight loss, the interval is the best: 3 minutes quickly, 3 minutes slow.

With poor health or pain, training stops immediately.

What training is optimal for girls

Home exercises for women are aimed at strengthening muscle mass and increasing endurance.The muscles need a good rest, so the training plan for a week includes at least one day off.The body also needs different loads: daily training for the whole body includes different exercises.

The dependence of the female body on the menstrual cycle is manifested in a change in endurance and appetite.In the first days of the cycle it is not recommended to perform high -intensity training, moderate loads are welcome.During this period, simple asanas of yoga, walking, light Pilates are suitable.The decision of what exercises to do these days are made on the basis of well -being.

From about 6 to 13 days there is a female peak with a 28-day cycle.Weight loss training during this period is most intensive.The most explosive complexes of the Tobat Protocol, the most complex yoga asanas, the fastest movement, the maximum weight of the sports shells -all this is planned for the upper days of the cycle.

A set of exercises for this period is the following:

1. Warm -up.
2. Running 10 minutes.
3. Squat with a wide adjustment of the legs with weight.
4. The tips of weight.
5. Burpi 10 times.

6. Gemini.
7. Exercise "Mountaineer."
8. The bench press stands.
9. Breeding dumbbells lies.
10. Twist.
11. Planck.
12. Stretching.

In the days of ovulation, the presentation begins to fall, the intensity of the training is reduced.During this period, a measured cycle of cowardice is appropriate, the average and low load of fitness workouts, aerobics.

From 16 to 28 days the body's performance continues to fall.The intensity of the training remains at the level of ovulation days, adding additional power control.Before menstruation, girls often want to eat more, there is an increased need for carbohydrates.Many eaten carbohydrates will cancel the effect of workouts before.

Men's Training Program

To achieve maximum effect, sports equipment and inventory are used:

• horizontal bar;
• Bars;
• dumbbells weighing 5 pounds;
• Rubber bands for fitness;
• The press press.

Men are not recommended daily training of the same training so that they do not lose muscle mass and not provoke training.

Weight loss exercises for one week are varied and include a lot of cardio load.Men's main training program is as follows:

1. Monday-intervel (30-40 minutes).
2. Tuesday - rest.
3. Wednesday - water training.
4. Thursday - rest.
5. Friday is an interval.
6. Saturday - rest.
7. Sunday - Tabata.

Article heat -Up is a must -have element in any training program.Avoid injuries.Stretching at the end of each training also helps reduce muscle injuries.

Lighting Power Training

Fast and stable weight loss is facilitated by large muscle mass.The more voluminous muscle mass, the more calories the body burns at rest.Powering electricity helps to strengthen it.The standard program contains three training days a week.On other days, in order to achieve a greater effect, it is recommended that you continue to run or go a few kilometers in steps.One day a week is dedicated to vacation.

During electricity training, each exercise is performed in 4 sets of 10-15 reps with subsequent weight gain.

The first day - chest, shoulders, triceps:

1. Warm -up.
2. Pressing his hands on the elevation.
3. Burpi.
4. Pressing -ups from the bench.
5. Twist.
6. Planck.
7. Stretching.

The second day is the legs:

1. Warm -up.
2. Classic squats.
3. Classic attacks.
4. Reverse attacks.
5. Jumping squats.
6. Burpi 3 sets 10 times.
7. Planck.
8. Stretching.

Third Day - Back, Biceps:

1. Warm -up.
2. Pull up with a wide grip.
3. Pull up the reverse grip.
4. Pulling a low maximum crossbar possible number of repetitions.
5. The tape is 2 minutes.
6. Stretching.

Dumbbell exercises

The most accessible sports equipment for training at home are dumbbells.The set of exercises for each day includes at least one lesson with this shell.Dumbbells allow you to develop each muscle individually.The set of dumbbell exercises begins with the study of the lower body and back.If you start training with your hands, there will be no power to have the quality of the large muscles by the end of the classes.

An example of dumbbell home training for every day:

1. Warm -up.
2. Jumping with breeding hands and legs.
3. Squats.
4. Ulevi.
5. Body turns, standing, on the side with dumbbells in the hands at the level of the chest.
6. It tilts from the side.
7. The longing of dumbbells in inclination.
8. Rising dumbbells standing on biceps.
9. Fighting hands with dumbbells in triceps tendency.
10. Breeding hands with dumbbells on the side of the stand.

Careful adherence to the technique of performing each exercise will avoid discomfort and injury and achieve the maximum result.

A program for training in the hall

The abundance of fitness simulators allows the most effective and different weight loss training.At the beginning of each lesson, as well as at home, it is done jointly warm.The training program in the room for a week uses different muscle groups.Each exercise is performed in 4 sets of 10-15 reps.The weight of the simulators is set by one, in which the last repetitions in the approach are made with effort.

The first day - legs:

1. Warm -up.
2. Working road 5 minutes.
3. Lifting the platform with the platform in the simulator.
4. Foot refusal in the simulator.
5. Lunch with dumbbells in your hands.
6. The path to work in 15 minutes.
7. Stretching.

Second day - back and biceps:

1. Warm -up.
2. Working road 5 minutes.
3. Hyperectstension in the simulator.
4. The head of the upper block with a straight grip.
5. The thrust of the lower block.
6. Lifting a bar with a curved biceps bar.
7. Concentrated erection of dumbbells sitting on biceps.
8. The path to work in 15 minutes.
9. Stretching.

Three day - chest and triceps:

1. Warm -up.
2. Working road 5 minutes.
3. The bench press lies on a horizontal bench.
4. The performance of the application of stands.
5. Breeding dumbbells lies.
6. The head of the upper unit on the triceps.
7. French Bench Press.
8. The path to work in 15 minutes.
9. Stretching.

The workload can be done on a separate day or days.

Excessive efficiency exercises

Weight loss became a trend of decades ago.Every few years, new ways to lose weight are emerging.Among them is the vacuum of the abdomen and breathable gymnastics.

Respiratory gymnastics

The purpose of gymnastics breathing is to increase the flow of oxygen in the body.It helps to improve the ventilation of the lungs and overall well.There is no connection with weight loss here.Breathing exercises, if desired, are performed in addition to the basic workout, they do not contribute to weight loss.

Abdominal vacuum

Numerous authors promise the waist of Aspen to all who will regularly do this simple exercise.This really allows you to work well the transverse muscles of the abdomen, but fat never leaves locally.To burn fat, you need loads all over the body with accents in certain places in combination with proper nutrition.If a lot of fat deposits have accumulated in the abdomen and sides, then the vacuum of the abdomen, even from morning to evening, will not help to lose weight.

How fast can you lose weight

The rate of weight loss depends on many variables: initial and desired weight, physical exercise, training intensity and nutrition.Doctors do not recommend losing weight too quickly by losing more than 1 kilogram per week.With a faster weight loss, there is a risk of loss of muscle mass and spoiling health.These factors are taken into account before the rapid weight loss at home.

With regular weight loss training, weight may not go very quickly, for example in a year, but the appearance will gradually improve due to muscle strengthening.

Conclusion

1. Weight loss exercises are effective with their regularity.
2. Do not wait for immediate results.The body requires a habit of physical activity.
3. High quality weight loss is impossible without proper nutrition.
4. The key to good weight loss is an adequate calorie deficiency that is created by intensive training.