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Exercise complexes for weight loss at home and in the gymnasium

The girl performs an exercise with dumbbells

To maintain a healthy state of the body, he needs physical activity.This is particularly true when it is necessary to get rid of excess weight.

The best option is to train in fresh air or in the large area gymnasium.However, in the absence of such an opportunity to abandon the training is worth it.The slimming exercises are also suitable for home training.

General requirements for home training

Home exercises are done no less than an hour after eating, but not on an empty stomach.One hour before training, carbohydrates are consumed.Basty training is unacceptable.

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

The training is done with or without sports equipment.Body exercises are no less effective than with the inventory, subject to the right execution.

The basis of weight loss exercises is a cardio load.Apart from the equipped gymnasium, it flows and works at a quick rate of several kilometers.

To run, you will need special clothes and shoes in which it will be practical and safe.

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 an effect.

Exercise complexes for the whole body

There are a variety of exercises that can be done at home.

Exercises for weight loss of the sides and abdomen

Exercises to lose weight at home include the inclinations, turns and elevators of the case.Exercise with an elastic groupFear in the form of dumbbells and weighting agents will make training more complex and effective.

Hand weight loss exercises

To lose weight, exercises with dumbbells are done: lift dumbbells on standing or seated biceps, extending hands with dumbbells on a triceps in a slope or in a stop on a bench, dumbbells behind the head, dumbbells standing or lying and other exercises.In order to lose weight, hand exercises are done intensively, with a large number of repetitions and light dumbbells up to 3 kilograms.

Exercises for the weight loss of the legs

The leg muscles are larger than other muscles.With a load on this area, the body spends the most calories.Foot exercises are recommended even if the legs are not a problem area.Squats, slots, jumps are particularly effective when using sports equipment: dumbbells, sports ball, weight, pancakes for the bar.

Exercises to lose weight

The main exercises to lose weight at home are deep squats with a large leg frame, swinging behind and on the sides of the four -legged position and elevators of the basin.Any effective training includes the development of hip muscles.To strengthen the load, weight and elastics for physical form are used.

Tabata protocol exercises

Tabata is a training system at short intervals.These classes are more effective for weight loss.These are a short training to four minutes, built on the principle of intervals.The main difference between Tobat and other complexes isLoad in fresh airIt is a job at the limit of opportunities for 20 seconds with a 10 -second vacation.Exercises in the context of training can be diverse.

Invoice weight loss

The load is easy mobile lessons aimed at preparing the body for the coming day.A load for weight loss at home is not enough, but it can become an effective addition for other exercises.

Yoga

The main objective of yoga is to know and improve.It is a system that includes not only physical exercises, but also meditation.Despite the apparent simplicity, yoga exercises are difficult to perform and combined with cardio loading are effective in losing weight and increasing muscle endurance.Yoga exercises are static, each installation lasts a few minutes.

Pilates

At first glance on Pilates, it looks like a yoga.It really looks a bit like yoga, but it is a separate type of training.There is no philosophy and spiritual practices in Pilates.Initially, it was developed for rehabilitation after injuries.It is a series of exercises that are carried out at a slow pace, often using sports equipment.

Planck

The bar is a static exercise that develops the muscles of the whole body, leads to their endurance.It can be done every day, increasing the duration.Above all, when the bar is implemented, the press is tense.

There are several exercises that are done from this position.For example, "climber".It is done as follows: in the laying of the bands in the straight hands, the legs are alternately attracted by the knees towards the chest and put in place.In addition, in the installation of the bar, elevators are carried out, an alternative transition from the straight arms to the elbows and on the back, turning the body by raising a hand.

Effective types of cardio training

Run on a treadmill

The basis of weight loss is the cardio load.They are made with a quick heart rate.During cardio training, muscles and heart endurance was trained.The carones are contraindicated for people with heart disease.

Running

Running is the simplest and most useful type of cardio training.Daily races are often sufficient for rapid weight loss.As in any sport, the race has its own technique.During observation, such training helps to increase endurance, strengthen heart muscle and cheer up.Daily races in fresh air help put thoughts in order and find a solution for many tasks, as they improve blood circulation throughout the body and contribute to the proper functioning of the brain.

Walk

Walking is a quieter cardio training type.It is suitable for those for whom the race is too high.For weight loss, walking is combined with other types of physical activity and diet.

Aptitude

The physical form is any activity aimed at maintaining a physical form.It can be aerobic and homework with dumbbells.The "Burpi" exercise is one of those carried out anywhere.It consists of a jump, a bar and a push.

Aerobic

The aerobic helps to lose weight, has a high intensity.Each training starts with a warm-up and ends with a stretch.The duration of a lesson is an hour.

Aquaerobika

Aquaerobica is a type of training just as effective as aerobic, but softer.All exercises are performed in water using special equipment.Water softens the load on the joints and its resistance makes each exercise complex and effective.

A set of exercises for each day for beginners

Intensive training is generally not held every day, but for beginners, it is useful to engage daily with an easy load.All the exercises for each day in this case consist in loading in the morning and walking or running in the evening.

It is best to start loading with a slight hot of all the joints:

  • turning the head with smooth circular movements forward, right, rear, to the left;
  • Incline of the head alternately in all directions;
  • circular hands of the hands;
  • Tilting the torso forward, the back, the right, the left;
    • Exercises for the spine
  • Circular movements of the half-bened legs.

Most of the load exercises depends on physical training.Without preparation, a set of exercises for the home for each day for beginners resembles this:

  • squats;
  • Static slits;
  • elevated elevators lying on the back without weight;
  • push on the knees;
  • twist.

In the evening, a race or at least walk at a quick 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 slowly.

With poor health or pain, training stops immediately.

What training is optimal for girls

Home exercises for women aim to strengthen muscle mass and increase endurance.Muscles need a good rest, so the training plan for a week includes at least a 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 with regard to the menstrual cycle manifests itself in a change in endurance and appetite.In the first days of the cycle, it is not recommended to perform high intensity training, moderate charges are welcome.For this period, simple asanas of yoga, walking, light pilates are suitable.The decision on the exercises to be made these days is made on the basis of well-being.

From around 6 to 13 days, a woman's peak is observed with a 28 -day cycle.Training for weight loss during this period is the most intense.The most explosive complexes of the tobat protocol, the most complex asanas in yoga, the fastest race, the maximum weight of sports shells - all this is planned for the above days of the cycle.

A set of exercises for this period is as follows:

  1. Warm.
  2. Run 10 minutes.
  3. Squats with a large leg frame with burden.
  4. Bangle with a burden.
  5. Burpi 10 times.
    6. The installation of the child (Balasana)
  6. Twins.
  7. "Climber" exercise.
  8. The bench press is standing.
  9. Layered reproductive dumbbells.
  10. Twist.
  11. Planck.
  12. Drawing.

At the time of ovulation, performance begins to fall, the intensity of the training is reduced.During this period, a series of cowardice measured, the average and low load of fitness training, the aerobic is adapted.

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

Training program for men

To obtain the maximum effect, sports equipment and stocks are used:

  • horizontal bar;
  • Bars;
  • Dumbbells weighing from 5 kilograms;
  • Elastic for fitness;
  • The press for the press.

Men are not recommended for daily training in the same training so as not to lose muscle mass and not to cause any overtraining.

Weight loss exercises in one week are diversified and include a lot of cardio charges.The basic training program for men is as follows:

  1. Monday-Interval Run (30-40 minutes).
  2. Tuesday - rest.
  3. Wednesday - Power training.
  4. Thursday - Rest.
  5. Friday is an interval race.
  6. Saturday - rest.
  7. Sunday - Tabata.

Joint heat is a compulsory element in any training program.He avoids injuries.Stretching at the end of each training also helps reduce muscle injuries.

Strength training lighting

Quick and stable weight loss is facilitated by great muscle mass.The more voluminous muscle mass, the more the calories burn the body to rest.Power training helps to strengthen it.The standard program contains three days of training per week.The other days, to have a more important effect, it is recommended to go to the race or spend a few kilometers in stages.One day a week is dedicated to rest.

During electrical drive, each exercise is carried out in 4 sets of 10 to 15 repetitions with subsequent weight gain.

The first day - chest, shoulders, triceps:

  1. Warm.
  2. Push your hands on the elevation.
  3. Burpi.
  4. Inverse-up-ups of the bench.
  5. Twist.
  6. Planck.
  7. Drawing.
Slow rocks

The second day is the legs:

  1. Warm.
  2. Classic squats.
  3. Classic attacks.
  4. Reversed attacks.
  5. Squats with jump.
  6. Burpi 3 sets 10 times.
  7. Planck.
  8. Drawing.

Third day - back, biceps:

  1. Warm.
  2. Pulling with a large grip.
  3. Pulling an inverted handle.
  4. Pulling on a maximum of transversal bar low number possible repetitions.
  5. The bar lasts 2 minutes.
  6. Drawing.

Exercises with dumbbells

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

An example of home training with dumbbells for each day:

  1. Warm.
  2. Jump with reproductive arms and legs.
  3. Squats.
  4. Lugs.
  5. Turn the body, standing, from one side to the other with dumbbells in the hands at the chest.
  6. Tilt to the sides.
  7. The desire of the dumbbells in inclination.
  8. Rising dumbbells standing on biceps.
  9. Fight hands with dumbbells by tilting on the triceps.
  10. Reproductive hands with dumbbells on the sides of the standing position.

A careful respect for the technique of carrying out each exercise will avoid discomfort and injuries and will reach the maximum result.

Training program in the room

The abundance of simulators in the gymnasium allows the most efficient and diverse training for weight loss.At the start of each lesson, as well as at home, joint warming is carried out.The training program in the room for a week uses various muscle groups.Each exercise is carried out in 4 sets of 10 to 15 repetitions.The weight on the simulators is defined by that in which the last repetitions of the approach are made with the effort.

The first day - legs:

  1. Warm.
  2. Running path 5 minutes.
  3. Raising the platform with the simulator platform.
  4. Leg failure in the simulator.
  5. Lunches with dumbbells in their hands.
  6. Racing path for 15 minutes.
  7. Drawing.
The push of the horizontal block

Second day - back and biceps:

  1. Warm.
  2. Running path 5 minutes.
  3. Hyperectst in the simulator.
  4. The push of the upper block with a straight handle.
  5. The push of the lower block.
  6. Lift a bar with a curved bar on the biceps.
  7. Concentrated elevation of dumbbells sitting on biceps.
  8. Racing path for 15 minutes.
  9. Drawing.

Third day - chest and triceps:

  1. Warm.
  2. Running path 5 minutes.
  3. The bench developed is located on a horizontal bench.
  4. The developed to the tilted bench.
  5. Layered reproductive dumbbells.
  6. The push of the upper unit on the triceps.
  7. French flow.
  8. Racing path for 15 minutes.
  9. Drawing.

The race load can be performed one day or a separate day.

Excessive efficiency exercises

Losing weight became a trend a few decades ago.Every few years, new ways of losing weight appear.Among them is the emptiness of the abdomen and respiratory gymnastics.

Respiratory gymnastics

The purpose of respiratory gymnastics is to increase the oxygen flow in the body.It helps improve the ventilation of lungs and throughout the property.There is no connection with weight loss here.Breathing exercises, if you wish, are performed in addition to the main training, they do not contribute to weight loss.

The vacuum of the abdomen

Many authors promise to the size of the trembles to all those who will regularly do this simple exercise.This really allows you to determine the transversal muscles of the abdomen well, but fat never leaves locally.To burn fat, you need loads all over the body with accents in certain places in combination with good nutrition.If many fat deposits have accumulated in the abdomen and the sides, then the emptiness of the abdomen, even from morning to evening, will not help to lose weight.

How fast you can lose weight

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

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

Conclusion

  1. The slimming exercises are effective with their regularity.
  2. Do not wait for the instant results.The body needs a habit of physical activity.
  3. High quality weight loss is impossible without good nutrition.
  4. The key to good weight loss is an adequate calorie deficit, which is created thanks to intense training.