To keep your body in good shape, is it necessary to go to a fitness club? A few years ago the answer to this question would be confident, yes, but now more and more people give up going to the fitness center and choose home fitness (slimming exercise at home).
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As a rule, there are several reasons: First, to save money. Subscription to a fitness club - not a cheap pleasure. Second, the time savings. Even if the fitness club is located near your house, you still have to spend some time on the road. Third, the availability of equipment. Everything you need for home fitness can be purchased in any city. Fourth, the availability of information. On the internet you can easily find training for weight loss, a complex for homes and others. Etc., but there is a downside. A lot of information on the subject of fitness credible. Therefore, in this article we will discuss effective ways to lose weight at home
A SET OF EXERCISES FOR HOME FITNESS
Independent basis fitness exercise program developed without weighting, and in gyms actually work with additional weights (dumbbells, expanders, and bodibarami t. D.). If your goal is weight loss and maintaining muscle tone, you do not need to use fancy exercise equipment, it is quite enough to do at home, using a set of exercises aimed not only at fat burning , but also strengthening the muscles.
Fitness class should start with a warm-up. The first five minutes you need to alternate with normal running and jumping rope. During the exercises should be lifting the knees at a quick pace, and squat jumps. It is important to perform them correctly: legs apart from the sides and lower yourself in a low and wide. Repellent legs and jump, raising hands, and then back to a squat. After twenty jumps, you can relax. Last Orientation meeting dedicated to running with the tie-heel, and twisting of the press. . Do the exercise with full breadth.
EXERCISE FOR ALL MUSCLE GROUPS
The five-day package should include an explanation of all muscle groups. To strengthen the back need to be wrung from the wall 10 times and 5 times from the floor. After that, should perform an exercise strap and stand for 2-3 minutes, slowly increasing the time up to five. This exercise is good to tighten the belly, and will run on the press. Follow him followed by twisting in different directions, which is desirable to bring to fitball. Take care that the basin does not fall down, so as not to move the load. Twisting to do 15-20 repetitions. Followed by squats and lunges 15-20 times in a standing position. Thanks to them, you will be able to strengthen the gluteal muscles and raise the legs. Also in this complex consists of kicking their feet on all fours, followed by 20-25 times. To strengthen the hand, you will need a dumbbell weighing 1 kg. The first exercise is aimed at the elaboration of the biceps. Elbows should be pushed to the side, the body is stationary. Finally, bend and straighten your arms. Perform 10-25 times
Triceps strengthening as follows: raise his head down hands and bend them at the elbow. We perform this exercise 15 times.
HOW MANY TIMES A WEEK DO YOU HAVE TO TRAIN?
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To get rid of excess weight, the body must burn as many calories as possible. Professional trainers recommend doing exercises to lose weight at home five times a week, including strength and cardio
In addition to home fitness should be included in the program running in the open air class on a stationary bike, treadmill, skiing, Nordic walking and normal swimming. Cardio will help you lose weight and tighten the figure.
HOW MUCH TIME DO YOU NEED TO EXERCISE TO GET RESULTS?
that we figured out that we will have two types of training: Strength and cardio. Each of these requires concentration and effort. Cardio should last up to 30 minutes and no more than an hour. For example, 7 minutes of walking away kneading the joints, and then for 25 minutes - running or other kadiouprazhnenie. At the end should be given five minutes of stretching. This is one of the variants of carrying cardio, but you can use any one. Remember that the minimum training time is about 30 minutes, maximum - every hour
The power range reaches at least 45 minutes and no more than half an hour. Rest period between sets and exercises depends on your training program. Most often, a home set of physical exercises for weight loss includes rest between repetitions is no more than 45 seconds between exercises and - no more than fifteen minutes
INVENTORY
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No matter how rich your selection of sports equipment is, it depends on the benefits of your training program. At home, it is impossible to put multiple simulators, so you have to decide what kind of equipment you need to buy. If you are chosen as cardio running on the street, walking or swimming, then you should not buy exercise bikes and treadmills. Instead, you can feel free to put equipment for strength training. If you are comfortable handling the fat burning workout at home, you need to buy a treadmill or exercise bike. The prices are, of course, not small, but a subscription to a fitness center costs more anyway. If you are not ready to invest in a large amount of expensive equipment, we advise you to buy a budget cardio - rope. Benefit from them as much as the treadmill, and it costs several times cheaper. With the cardio inventory understood, now we move on to the power classes.
Exercise to lose weight at home besides cardio involves the following equipment: Two dumbbells. It is better if they are, so you can easily adjust the extra weight. The weight of each Dumbbell fully assembled - no more than 5 kg. Weights with Velcro. exercise these are for weight loss stomach, hips will be much better. Rubber mat. It is suitable for exercise in a lazy position, for example to stimulate the abdominal muscles. Fitball. Any set of the best exercises for weight loss is not without lessons in this wonderful simulator. It is a large ball of solid rubber. Choose fitball necessary, depending on their height, otherwise the effect will not be in training
HOW TO CREATE A HOME FITNESS EXERCISE PROGRAM?
We have already mentioned the fact that the Internet is full of low-quality training programs. To distinguish a good fitness program from a bad one and learn to make it yourself, you need to know some of the principles that make up the program for home fitness: The training facility should include mnogopovtornye and static training. First performed 15 times in one go. Static training is aimed at reducing the muscle for a certain amount of time. Rest between exercises should not exceed two minutes.
It should be noted that all security training programs can be divided into two categories: circuit training and division. CIRCUIT TRAINING Exercise to lose weight at home can be held in a round system, that is, without a break between exercises. For example, your training circuit consists of five exercises. You perform the first exercise and proceed directly to the second (no rest), then the third, and so on until you have completed all five. After you rest for 2-3 minutes and go through another round of training.