Complexes for weight loss at home and in the gym

In order to maintain a healthy body condition, physical activity is needed.This is especially true when it is necessary to get rid of overweight.

The best option is to train in the fresh air or in the gym of the large area.However, in the absence of such an opportunity to abandon training it is not worth it.Slimming exercises are also suitable for home training.

General requirements for home training

Home exercises are performed no less than an hour after eating, but not on an empty stomach.One hour before education, carbohydrate foods are consumed.Education on an empty stomach is unacceptable.

During training, you should drink as much as you want to avoid dehydration.The water should be drunk hot, small sips.

Training is performed with or without sports equipment.Body exercises are no less effective than in stock, subject to proper execution.

The basis of weight loss exercises is a heart load.Outside the equipped gym, this runs and walks at a fast pace of several kilometers.

For running, you will need special clothes and shoes that will be convenient and safe.

When choosing a set of exercises, it is necessary to take into account the level of physical exercise.Very high the intensity of the classes will harm health, very low will not work.

Exercise bands for the whole body

There is a variety of sets of exercises that can be executed at home.

Exercises for weight loss of sides and abdomen

Exercises for losing weights at home include inclinations, turns and lifts of the case.Fear in the form of dumbbells and weighing factors will make training more complex and effective.

Exercises for weight loss of hands

For weight loss, exercises with dumbbells are performed: lifting the dumbbells to biceps standing or sitting, extending hands with dumbbells to a triceps on a slope or a stand on a bench, dumbbells behind the head, dumbbells.In order to lose weight, hand exercises are performed intensively, with a large number of repetitions and light dumbbells up to 3 kg.

Exercises for weight loss

Leg muscles are larger than other muscles.With a load in this zone, the body spends most calories.Foot exercises are recommended even if the legs are not a problematic area.Occupations, fur, jump are especially effective when using sports equipment: dumbbells, athletic ball, weights, pancakes for the bar.

Exercises for losing thighs

The main exercises for losing thighs at home are deep squatters with a wide feet environment, moving back and on the sides from the place in all four and lifts of the pelvis.All effective training involves the development of the hips muscles.They are used to enhance the loads, weight and rubber movies.

Tabata Protocol Exercises

Tabata is a short space training system.Such classes are more effective for weight loss.It is a brief training of four minutes, based on the principle of spaces.The main difference between Tobat and other clashes isThis is a work limit for 20 seconds with a 10 -second vacation.The training exercises may be different.

Charging for weight loss

Charging is easy mobile lessons aimed at preparing the body for the next day.A burden for weight loss at home is not enough, but an effective addition can be made for other exercises.

Yoga

The main goal of yoga is to know himself and self -improvement.This is a system that includes not only physical exercises but also meditation.Despite the obvious simplicity, yoga exercises are difficult to perform and combine with the heart loading are effective for weight loss and increased muscle strength.Yoga exercises are static, each stop takes a few minutes.

Pilates

At first glance at Pilates, it looks like yoga.It really looks like yoga a little, but it's a separate type of training.There is no philosophy and spiritual practices in pilates.Initially, it was developed for recovery after injuries.These are a series of slow -pace exercises, often using sports equipment.

Plump

The bar is a static exercise that processes the muscles of the whole body, trains their durability.It can be performed every day, increasing the duration.Above all, when applying the bar, the type is tense.

There are several exercises performed by this position.For example, "climber".It is performed as follows: in the stripes in straight hands, the legs are attracted alternately to the knees on the chest and place in application.Also, at the bar's posture, lifts are executed, an alternative transition from straight arms to the elbows and back, turning the body by lifting one hand up.

Effective Types of Education Cardio

The basis of weight loss is the heart load.They are performed with a rapid heartbeat.During heart training, muscle and heart endurance is trained.Cardiones are contraindicated for people with heart disease.

Run

Running is the easiest and most useful type of heart training.Daily routes are often enough for rapid weight loss.As with any sport, running has its own technique.In its observation, such education contributes to increased endurance, strengthening the heart muscle and cheerfulness.Daily trips to fresh air help to put thoughts in order and find a solution for many tasks as they enhance blood circulation throughout the body and contribute to proper brain function.

Walk

Walking is a calmer type of cardio -education.It is suitable for those for whom the running load is very high.For weight loss, walking is combined with other types of physical activity and nutrition.

Appropriateness

Ability is any activity aimed at maintaining a physical form.It can be aerobics and dumbbell work.The "Burpi" exercise is one of those performed anywhere.It consists of a jump, a bar and push -ups.

Gymnast

Aerobics helps to lose weight well, has high intensity.Each training begins with a hot -up and ends with a stretch.The duration of a lesson is one hour.

Acuarobic

Aquaerobica is an equally effective type of aerobic training, but softer.All exercises are done in water using special equipment.The 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 kept daily, but for beginners it is useful to participate daily with easy load.The set of exercises for each day in this case consists of charging in the morning and walking or running in the evening.

It is best to start charging with a light hot -up of all joints:

• turning the head with smooth circular movements forward, to the right, back, to the left.
• Head slopes alternately in all directions.
• Circular hand movements.
• Turn the trunk forward, back, right, left.

• Circular movements of half of the feet.

Most of the charging exercises depends on physical activity.Without preparation, a series of home exercises for every day for beginners looks like this:

• Occupations?
• Static Lunges?
• Basin lifts located on the back without weight.
• pushing the knees.
• twist.

In the evening, a run or at least walking fast is suitable for weight loss.Effective jogging is at least 30 minutes.For weight loss, the route is better: 3 minutes quickly, 3 minutes late.

With poor health or pain, education stops immediately.

Which training is optimal for girls

Home exercises for women are intended to enhance muscle mass and increase endurance.Muscles need good rest, so the training plan for a week includes at least one free day.The body also needs a variety of 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.For this time, the simple yoga asanas, walking, light pilates are suitable.The decision on the exercises you need to do these days are based on prosperity.

From about 6 to 13 days, the top of a woman with a 28 -day cycle is observed.The training for weight loss during this period is the most intense.The most explosive complexes in the Tobat protocol, the most complex yoga asana, the fastest route, the maximum weight of sports shells - all scheduled for the above days of the cycle.

A set of exercises for this period is as follows:

1. Warm.
2. It runs 10 minutes.
3. They end up with a wide feet environment with weight.
4. Luggles with weight.
5. Burpi 10 times.

6. Twins.
7. Exercise "climber".
8. The bench of the bench stands.
9. Breeding dumbbells lies.
10. Twist.
11. Plan.
12. Stretching.

In the days of ovulation, the yield begins to fall, the intensity of the training decreases.During this time, measured cowardly execution, the average and low load of training, aerobics is appropriate.

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

Men Training Program

To achieve the maximum result, sports equipment and stocks are used:

• horizontal bar;
• Bar;
• dumbbells weighing from 5 kg.
• rubber zones for gym;
• The type for the type.

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

The weight loss exercises in a week are varied and include a lot of heart load.The basic training program for men is as follows:

1. Monday-Ceremony Route (30-40 minutes).
2. Tuesday - balance.
3. Wednesday - Education.
4. Thursday - balance.
5. Friday is a space.
6. Saturday - rest.
7. Sunday - Tabata.

The synovial hot -up is a mandatory element in any educational program.Avoids injuries.Stretching at the end of each training also helps reduce muscle injuries.

Enlargement

Rapid and steady weight loss is facilitated by a large muscle mass.The most massive muscle mass, the more calories the body burns at rest.Power training helps to strengthen it.The standard program contains three days of training per week.In other days, to achieve a greater effect, it is recommended that you move on a run or spend a few kilometers in steps.One day a week is dedicated to rest.

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

The first day - chest, shoulders, triceps:

1. Warm.
2. Pressing your hands at the altitude.
3. Burpi.
4. Reverse push from the bench.
5. Twist.
6. Plan.
7. Stretching.

The second day is the legs:

1. Warm.
2. Classic occupations.
3. Classic attacks.
4. Reverse attacks.
5. Occupations with jumping.
6. Burpi 3 defines 10 times.
7. Plan.
8. Stretching.

Third Day - Back, Biceps:

1. Warm.
2. Pulling with a large handle.
3. Pulling a reverse handle.
4. Pulling a low maximum number of repetitions.
5. The bar is 2 minutes.
6. Stretching.

Dumbbelling exercises

The most affordable sports equipment for home training is dumbbells.The set of exercises for each day includes at least one lesson with this shell.The dumbbells allow you to process each muscle.All exercises with dumbbells begins with the study of the lower body and back.If you start training with your own hands, by the end of the classes there will be no power to have the quality of the big muscles.

An example of home training with dumbbells for every day:

1. Warm.
2. Jumping with hands and breeding legs.
3. Occupations.
4. Tongs.
5. Body turns, standing, from side to side with dumbbells in the hands at the chest level.
6. Leans towards the sides.
7. The craving of the dumbbells on a slope.
8. Increasing dumbbells standing on the biceps.
9. Fighting hands with dumbbells tilted on triceps.
10. Breeding hands with dumbbells on the sides of the posture.

Careful observance of the technical performance of each exercise will avoid suffering and injuries and achieve the maximum result.

Training program in the room

The abundance of simulators in the gym allows for more effective and various weight loss education.At the beginning of each lesson, as well as at home, a warm audience takes place.The training program in the room for a week uses various muscle groups.Each exercise is performed in 4 sets of 10-15 repetitions.The weight on simulators is determined by one in which the latest repetitions in the approach are performed by effort.

The first day - feet:

1. Warm.
2. Running Route 5 minutes.
3. Raising the platform with the platform to the simulator.
4. Failure of foot to the simulator.
5. Meals with dumbbells in their hands.
6. Running ride for 15 minutes.
7. Stretching.

Second day - back and biceps:

1. Warm.
2. Running Route 5 minutes.
3. Hyperectensens to the simulator.
4. The push of the upper block with a straight handle.
5. The push of the lower block.
6. Elevating a bar with a curve bar to biceps.
7. The concentrated increase in dumbbells sitting in biceps.
8. Running ride for 15 minutes.
9. Stretching.

Third day - chest and triceps:

1. Warm.
2. Running Route 5 minutes.
3. The bench is lying on a horizontal bench.
4. The bench is pushing on the sloping bench.
5. Breeding dumbbells lies.
6. The push of the upper unit in the triceps.
7. French type.
8. Running ride for 15 minutes.
9. Stretching.

The running load can be made on a separate day or days.

Excessive performance exercises

Weight loss became a trend a few decades ago.Every few years there are new ways to lose weight.Among them is the void of the belly and respiratory gym.

Respiratory gymnastics

The purpose of gym breathing is to increase the flow of oxygen to the body.It helps to improve lung ventilation and overall prosperity.There is no connection to weight loss here.Breathing exercises, if desirable, are performed in addition to primary education, do not contribute to weight loss.

The gap of the belly

Many authors promise the middle of Aspen to all who will regularly do this simple exercise.It really allows you to edit the belly muscles well, but fat never leaves locally.To burn fat, you need loads all over the body with tones in some places combined with proper nutrition.If many fat deposits have accumulated in the abdomen and sides, then the void of the abdomen, even from morning to night, will not help lose weight.

How fast can you lose weight

The speed of weight loss depends on many variables: initial and desirable weight, physical training, training 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 losing part of muscle mass and spoiling health.These factors are taken into account before losing weight quickly at home.

With regular weight loss strength training, weight may not go very quickly, for example, for one year, but the appearance will be gradually improved due to muscle strengthening.

Conclusion

1. Slimming exercises are effective with their regularity.
2. Don't expect 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 a sufficient calorie deficit, created thanks to intense training.