Need physical activity to maintain a healthy condition of the body.This is especially true if you need to get rid of weight.
The best choice is training in fresh air or large terrain gym.But when there is no such opportunity to leave the training, it is not worth it.Weight loss exercises are also suitable for home education.
General requirements for training at home
Home exercises are not less than an hour from eating, not in a blank stomach.An hour before the training, a carbohydrate dish is consumed.Training over an empty stomach is unacceptable.
You have to drink as much water as you want to be dehydrated during training.Water hot, small hair should be drunk.
Training is carried out with or without sports equipment.Body exercises must be performed correctly, not more effective than inventory.
The basis of weight loss exercises is a cardio burden.Without the supplied gym, it walks quickly at a speed of several kilometers.
You will need special clothes and shoes that will be comfortable and safe for the run.
When choosing a number of exercises, you need to take into account the level of physical education.The intensity of classes will not have a very low effect, which will damage the high health.
Exercise complexes for the whole body
There are different sets of exercise that can be carried out at home.
Exercises to lose weight and belly
Exercises to lose weight home include work trends, turns and lifting.
Fear in the form of dumbbells and weight agents will train more complex and effective.
Exercises to lose weight
To make exercises with dumbbells to lose weight: dumbbells are on the dumbbells negotiating or sitting dumbbells, the dumbbell dumbbells stands or collapse and collapsed.Manual exercises to lose weight are carried in intensively with a large number of repetitions and 3 kilograms of light dumbbells.
Workouts to lose weight
The legs of the legs are larger than other muscles.Download one in this zone, the body spends the most calories.Although the legs are not a problem area, foot exercises are recommended.Especially effective when using squats, lungs, jumping sports equipment: dumbbells, sportsball, weights, pancakes for the bar.
Exercises to lose weight
The main exercises to remove the weight of the house are a deep bucket with wide legs, until the position in all four and on the pelvis elevator.All effective exercises include the development of the muscles of the hips.Weight and rubber bands are used for fitness to strengthen the load.
Tabata protocol exercises
Tabata is a short interval training system.Such classes are the most effective to lose weight.These are short fourth training based on the principle of breaks.The main difference between Tobat and other complexes
This works in the limit of opportunities within 20 seconds in 20 seconds.Exercises within the training can be different.
Charging to lose weight
The charger is mobile classes aimed at developing the body until the next day.A charge is not enough to lose weight at home, but it can be an effective addition to other exercises.
Yoga
Yoga's main goal is to introduce himself and self.This is a system that has only physical exercise and a way of thinking.Visible simplicity, yoga exercises are difficult to do and are difficult to combine with cardio download and are effective for growing muscle tolerance.Yoga exercises are static, each pose lasts a few minutes.
Pilates
At first glance in Pilates, it looks like yoga.It really looks like a little like yoga, but a separate type of training.There is no philosophy and spiritual experience in Pilates.It was originally designed for rehabilitation after injuries.This is a series of exercises taken in a slow pace using often sports equipment.
Plank
The bar is a static exercise that works for the muscles of the whole body and prepares tolerances.Each day can be carried out by increasing the term.Most, the press strained during the bar.
There are several exercises made from this position.For example, "climber".This is done as follows: In the pose of the stripes in the straight hand, turns to the legs in the pipeline and puts the knees for the chest and puts it in place.Also, elevators are carried out in the pose of the rod, switching from flat weapons to elbows and back to the elbows and back, lifting one hand
Effective types of cardio training
The basis of weight loss is cardio load.They are performed with a fast heart beat.During cardio education, the muscles and heart are taught.Corniones are contraindicated for people with heart disease.
Run
Running is the easiest and most useful cardio training type.Daily runs are often enough to lose weight quickly.As in any sport, the run has its own technique.While observing this, such training helps to increase the sustainability, strengthen and cheer the heart muscle.Thoughts in everyday clean weather helps to find a solution for many tasks that increase blood circulation in the whole body and contribute to the correct functioning of the brain.
Walking
Walking is a quieter cardio education.Suitable because of a lot of running load.Walking for weight loss is combined with other physical activity and diet.
Fitness
Fitness is any activity aimed at keeping a physical shape.You can have aerobics and homework with dumbbells.Burpi training is one of the executed everywhere.It consists of a jumping, a bar and lapse.
Aerobics
Aerobics helps you lose weight, have high intensity.Each exercise starts with warming and ends with stretches.A lesson period is one hour.
Aquaerobics
Aquaerobica, aerobics, but a gentle effective type of training.All exercises are made in water using special equipment.The water soften the burden in the joints and resistance is to make each exercise complex and effective.
A number of trainings for beginners every day
Strong training is generally not held every day, but it is useful to deal easily easily for beginners.In this case, the training set for each day is to charge or walk in the evening or running in the evening.
It is better to start charging with a light warming of all joints:
- Turn forward with smooth circular motions, right, back, back to the left;
- The heads of the head on each side of the head;
- circular movements of the hands;
- Bend the torson forward, back, right, left;
- Circular actions in half of half.
The collection of charging exercises depends on physical education.Without preparation, a set of exercises for the home for every day for beginners will look like this:
- Squats;
- static lungs;
- the pelvis stretches without pulling back;
- push to knees;
- bump.
Evening, running or at least fit for a speedy walk to walk a speed.An effective run is at least 30 minutes.To lose weight, the interval run is the best: 3 minutes fast, 3 minutes slowly.
Weakness of health or pain, the training stops immediately.
Which training is optimal for girls
Home exercises for women aims to strengthen muscle mass and increased tolerance.The muscles need a good rest, so a week training plan includes at least one free day.The body also needs various cargo: daily training for the whole body includes different exercises.
The dependence of the women's body to the menstrual period is tolerant and appetite.In the first days of the period, it is not recommended to conduct high-level power education, the average loads are pleasing.Yoga for this period, walking, light Pilates simple simultaneousas.The decision to make these days of exercise these days is carried out.
A woman's peak is observed with a period of about 6 to 13 days.During this period, the training to lose weight is the most intense.The most explosive complex in the Tobat Protocol, the most complex of Yoga, the fastest run, the maximum weight of the sporting crust - all this is planned for the above days of the period.
A number of exercises for this period are as follows:
- Warming up.
- Works for 10 minutes.
- Squats with wide legs with load.
- Bugges with the load.
- Burpi 10 times.
- Twins.
- Exercise "climber."
- The bench press stops.
- Dumbbells breeds a liar.
- Bump.
- Plank.
- Stretches.
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In the days of ovulation, performance begins to fall, the intensity of the training is reduced.During this period, the aerobics, aerobics, fitting, aerobics.
Between 16 and 28 days, the performance of the body continues to decrease.The intensity of the training remains at the level of ovulation days, adding additional power control.Before menstruation, girls wanted to eat more often, there is a growing need for carbohydrates.Many carbohydrates eaten will reject the previous effects of the training.
Training program for men
Sports equipment and inventory are used to achieve maximum effect:
- horizontal bar;
- Bars;
- Dumbbells with a kilogram of 5 kilograms;
- rubber bands for fitness;
- Press for press.
Men are not recommended for daily training of the same training, so it does not lose muscle mass and be too much.
Exercises to lose weight in a week are different and include a large number of cardio loads.The main training program for men is as follows:
- Monday-interval run (30-40 minutes).
- Tuesday - rest.
- Wednesday - power training.
- Thursday - rest.
- Friday is an interim dance.
- Saturday - rest.
- Market - Tabata.
Articular warming is an obligatory element in any training program.Escapes from the injuries.Helps reduce muscle injuries stretching at the end of each training.
Light strength training
Fast and fixed weight loss is facilitated by a large muscle mass.The more voluminous muscle mass burns the body in the rest of the calories.Power education helps strengthen it.The standard program contains three training days per week.To show more effects on other days, it is recommended to go to the run or take a few kilometers step.A day dedicated to the rest of the week.
During the electricity education, each exercise is carried out in 4 sets consisting of 4 sets with subsequent weight growth.
The first day - chest, shoulders, triples:
- Warming up.
- Push your hands up.
- Burpi.
- Reverse pushes from the bench.
- Bump.
- Plank.
- Stretches.
The second day is your feet:
- Warming up.
- Classic Squats.
- Classic attacks.
- Reverse attacks.
- Squats with jumping.
- Defines burpi 3 10 times.
- Plank.
- Stretches.
On the third day - Back, Biceps:
- Warming up.
- Draw with a wide grip.
- Pulling a reverse grip.
- Possible number of repetitions possible in a low incision.
- The bar is 2 minutes.
- Stretches.
Workouts with Dumbbells
The most affordable sports equipment for training is dumbbells for training.The kit for every day includes at least one lesson with this bark.Dumbbells allow you to use each muscle separately.Dumbbells begin with a set of exercises, the bottom of the lower body and back.If you start training with your hands, you will have no power to have the quality of the great muscles until the end of the classes.
Example of home training with dumbbells every day:
- Warming up.
- Jump with arm and legs.
- Squats.
- Lugs.
- The turn of the body with the supports in the chest levels in hand.
- Tilts to the sides.
- The desired desire of dumbbells.
- Dumbbells standing on biceps.
- Hands are struggling with dumbbells in triceps.
- Their hands to the parties standing with dumbbells.
It will take concern and injuries to carefully and injure the technique of exercising each training.
Training program in the salon
The abundance of the simulators in the gym allows the most effective and varied trainings to lose weight.At the beginning of each lesson, as at home, it is carried into a joint hot-AUP.A week's training program in the salon uses various muscle groups.Each exercise is carried out in 4 sets of 10-15 repetitive.The weight in the simulators is determined by one of the last repetition of approach.
The first day - legs:
- Warming up.
- 5 minutes of running.
- Lifting the platform with the platform in the simulator.
- Failing the legs in the simulator.
- Lunch with dumbbells in their hands.
- Running 15 minutes.
- Stretches.
The second day - back and biceps:
- Warming up.
- 5 minutes of running.
- Hyperactestysis in the simulator.
- With a flat grip of the upper block.
- The plot of the lower block.
- Raise a bar with a curved bar in Biceps.
- Concentrate increase in dumbbells sitting on biceps.
- Running 15 minutes.
- Stretches.
On the third day - chest and triceps:
- Warming up.
- 5 minutes of running.
- Machine press stretches on a horizontal bench.
- Click on the bench-inclined bench.
- Dumbbells breeds a liar.
- Three side of the upper part.
- French bench press.
- Running 15 minutes.
- Stretches.
The working load can be carried out in a separate day or day.
Excessive efficiency exercise
Lose weight loss was a trend in a tendency several decades ago.New ways to lose weight every few years appear.Among them have a vacuum of abdomen and breathtaking gymnastics.
Respiratory gymnastics
The purpose of the breath of gymnastics is to increase the oxygen flow to the body.Helps ventilate the lungs and ventilate common wells.There is no contact here by gaining weight.Breathe training, if you want, in addition to the main education, it does not contribute to weight loss.
Abdominal cavity
A large number of authors promise to everyone who can regularly do this simple exercise.Indeed, the transverse muscles of the abdomen allow you to work well, but the fat never leaves local.To burn fat, you need loads with emphasis on certain places along with proper nutrition in the whole body.If many fat deposits are collected on the abdomen and the sides, it will not help you lose the abdominal cavity and even in the morning to the evening.
How quickly you can lose weight
The speed of weight loss depends on many variables: initial and desirable weight, physical education, training and intensity of foods.The doctors do not recommend more than 1 kilogram of weight per week, to lose weight very fast.There is a risk of losing part of the muscle mass with a faster weight loss and spoiling health.These factors are taken into account before you lose weight quickly at home.
With regular power training for weight loss, weight cannot go very quickly, for example, for a year, but the appearance will grow gradually due to the strengthening of the muscle.
Opinion
- Weight loss exercises are effective with their regularity.
- Don't wait for the result immediately.The body requires a habit of physical activity.
- High - impossible without proper nutrition of harmful damage.
- The key to a good weight loss is an adequate calorie deficiency created due to intense training.