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Exercise complexes for weight loss at home and at the gym

The girl does an exercise with dumbbell

To maintain a healthy state of the body, it needs physical activity.This is especially true when it is necessary to get rid of overweight.

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

General requirements for home training

Exercises at home are performed no less than an hour after eating, but not with an empty stomach.An hour before training, carbohydrate foods are consumed.Empty stomach training is unacceptable.

During training, you need to drink as much water as you want to avoid dehydration.Water should be hot drink and small sips.

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

The basis of weight loss exercises is a cardio load.Outside the equipped gym, this is running and walking at a rapid pace of several kilometers.

To run, you will need special clothes and shoes in which they will be convenient and safe.

When choosing a set of exercises, it is necessary to consider the level of physical training.Very high the intensity of the classes will impair health, very low will not effect.

Exercise complexes for the whole body

There are a variety of exercise sets that can be performed at home.

EXERCISES FOR LOSS OF SIDE AND ABDOMEN

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

Hand Weight Loss Exercises

To lose weight, dumbbell exercises are performed: lifting dumbbells on standing biceps or sitting, extending hands with dumbbells at a triceps on a slope or a downtime, dumbbell dumbbells, dumb dumbbells, which are lying down or other exercises.To lose weight, hand exercises are performed intensely, with a large number of repetitions and light dumbbells up to 3 kg.

Leg weight exercise exercises

The leg muscles are larger than the other muscles.With a load in this area, the body spends more calories.Feet exercises are recommended, even if the legs are not a problem area.Squats, lungs, jump are especially effective when using sports equipment: dumbbells, sports, weights, bar pancakes.

Exercises to lose the weight of the thighs

The main exercises for losing the weight of the thighs at home are deep squats with a wide scenery of legs, swinging back and to the sides of the four and elevators of the pelvis.All effective training includes the development of hips muscles.To strengthen the load, weight and rubber strips for fitness.

Tabata Protocol Exercises

Tabata is a short range training system.Such classes are more effective for weight loss.Four -minute training are short, built with the intervals principle.The main difference between Tobat and other complexes isCarrying fresh airThis is work on the limit of opportunities for 20 seconds, with 10 second vacation.Exercises in the field of training can be diverse.

Weight Loss Collection

Loading is an easy mobile class designed to prepare the body for the next day.A weight loss charge at home is not enough, but it can become an effective addition to other exercises.

Yoga

Yoga's main goal is to know yourself and self -better.This is a system that includes not only exercise 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 resistance.Yoga exercises are static, each pose lasts a few minutes.

Pilates

At first sight to Pilates, it looks like a yoga.It really resembles yoga a little, but it is a separate type of training.There is no philosophy and spiritual practices in Pilates.Initially, it was developed for rehabilitation after injury.This is a series of exercises that are performed slowly, usually using sports equipment.

Planck

The bar is a static exercise that works with muscles all over the body, trains its resistance.It can be performed every day, increasing the duration.Above all, during the implementation of the bar, the press is tense.

There are several exercises that are performed from this position.For example, "climber".It is performed as follows: In the pose of straps in straight hands, the legs are alternately attracted by the knees in the chest and put in place.In addition, in the pose of the bar, the elevators are performed, the alternative transition from the straight arms to the elbows and the back, turning the body with a hand up.

Effective types of catcher training

Running on a treadmill

The base of weight loss is cardio load.They are performed with a quick heartbeat.During cardio training, muscle and heart resistance is trained.Cards are against -Indicated for people with heart disease.

Running

Running is the easiest and most useful type of cardio training.Daily executions are usually sufficient for rapid weight loss.As with any sport, the race has its own technique.By observing it, this training helps to increase resistance, strengthen the cardiac muscle and cheer up.Daily fresh air executions help put thoughts in order and find a solution for many tasks as they increase blood circulation throughout the body and contribute to the proper functioning of the brain.

Walking

Walking is a calmer type of cardio training.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 diet.

Fitness

Fitness is any activity designed to maintain a physical form.It can be aerobic and homework with dumbbells.Burpi exercise is one of those who are performed anywhere.It consists of a jump, a bar and push -ups.

Aerobics

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

Aquaerobika

Aquaerobica is an equally effective type of training than aerobic but kinder.All exercises are done in water using special equipment.Water softens the load in the joints and its resistance makes each exercise complex and effective.

A set of exercises for each day for beginners

Intensive training is usually not performed every day, but for beginners it is useful to engage daily with an easy load.The set of exercises for each day in this case is to charge in the morning and walk or run at night.

It is better to start loading with a hot light -up of all together:

  • Turning the head with soft circular movements forward, right, backward, left;
  • Head tilts alternately in all directions;
  • Circular hand movements;
  • Tilt by the trunk forward, back, right, left;
    • Column Exercises
  • Circular movements of half -new legs.

Most collection exercises depends on physical training.Without preparation, a set of home exercises for everyday for beginners looks like the following:

  • squat;
  • Static lunges;
  • pelvis elevators lying on the weightless back;
  • pushing the knees;
  • cheering.

At night, a race or at least walking at a rapid pace is suitable for weight loss.The effective race is at least 30 minutes.For weight loss, the interval is the best: 3 minutes fast, 3 minutes slowly.

With health or pain problems, training for immediately.

What training is ideal for girls

Household exercises aim to strengthen muscle mass and increase resistance.The muscles need a good rest, so the training plan for one week includes at least one free day.The body also needs a variety of loads: daily body training includes different exercises.

The dependence of the female body in the menstrual cycle manifests itself in a change in resistance and appetite.In the early days of the cycle, it is not recommended to perform high intensity training, moderate loads are welcome.For this period, simple yoga, walking and light pilates asanas are suitable.The decision on what the exercises to do today are taken based on the good.

From 6 to 13 days, a woman's peak is observed with a 28 -day cycle.Weight loss training 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 of this is planned for the days above the cycle.

A set of exercises for this period is as follows:

  1. Heating.
  2. Performing 10 minutes.
  3. Squat with a large scenario of loaded legs.
  4. Luggles with the burden.
  5. Burpi 10 times.
    6. The child's pose (Balasana)
  6. Twins.
  7. Exercise "Climber".
  8. The bench press is standing.
  9. Reproduction dumbbells.
  10. Cheering.
  11. Planck.
  12. Stretching.

On ovulation days, performance begins to fall, the intensity of training is reduced.During this period, the measurement of cowardice, the medium and low load of fitness training, the aerobic is adequate.

From 16 to 28 days, body performance continues to fall.The intensity of the training remains at ovulation days level, additional energy control is added.Before menstruation, girls usually want to eat more, there is a growing need for carbohydrates.Many carbohydrates eaten will deny the effect of training previously.

Men Training Program

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

  • Horizontal bar;
  • Bars;
  • dumbbells weighing 5 kg;
  • Fitness rubber bands;
  • The press for the press.

Men are not recommended daily training of the same training, so as not to lose muscle mass and not cause excess training.

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

  1. Interval Monday's race (30-40 minutes).
  2. Tuesday - rest.
  3. Wednesday - Energy Training.
  4. Thursday - Rest.
  5. Friday is an interval execution.
  6. Saturday - Rest.
  7. Sunday - Tabata.

Articular -up is a mandatory element in any training program.Avoid injuries.Stretching at the end of each training also helps reduce muscle injuries.

Lighting force training

Fast and stable weight loss is facilitated by large muscle mass.The more bulky muscle mass, the more calories burn the body at rest.Energy training helps to strengthen it.The default program contains three days of training per week.On other days, for a greater effect, it is recommended to make a race or pass a few kilometers of steps.One day a week is dedicated to rest.

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

The first day - chest, shoulders, triceps:

  1. Heating.
  2. Pushing hands in the elevation.
  3. Burpi.
  4. Reverse push -ups from the bank.
  5. Cheering.
  6. Planck.
  7. Stretching.
Slow paths

The second day is the legs:

  1. Heating.
  2. Classic squats.
  3. Classic attacks.
  4. Reverse attacks.
  5. Squat with heels.
  6. Burpi 3 sets 10 times.
  7. Planck.
  8. Stretching.

Third Day - Biceps, Biceps:

  1. Heating.
  2. Pulling up with a large claw.
  3. Pulling a reverse grip.
  4. Pulling a possible number of low cross bar repetitions.
  5. The bar is 2 minutes.
  6. Stretching.

EXERCISES WITH HALETERS

The most accessible 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 elaborate each muscle separately.The set of dumbbell exercises begins with the study of the lower body and back.If you start training with your hands at the end of the classes, there will be no strength to have the quality of the large muscles.

An example of home training with dumbbells for every day:

  1. Heating.
  2. Jumping with reproductive arms and legs.
  3. Squat.
  4. Terminals.
  5. Body voles, standing, from side to side with dumbbells in their hands at the chest level.
  6. Lean to the sides.
  7. The desire of dumbbells in inclination.
  8. Standing up dumbbells in biceps.
  9. Fighting with your hands with tilt dumbbells in the triceps.
  10. Creating hands with dumbbells on the sides of standing.

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

Hall Training Program

The abundance of gym simulators allows more effective and various weight loss training.At the beginning of each lesson, as well as at home, a hot joint is performed.The salon training program for a week uses various muscle groups.Each exercise is performed in 4 sets of 10 to 15 repetitions.The weight in simulators is defined by one where the last repetitions in the approach are made with effort.

The first day - legs:

  1. Heating.
  2. Running path 5 minutes.
  3. Raising the platform with the platform in the simulator.
  4. Failure of the legs in the simulator.
  5. Lunches with dumbbells in the hands.
  6. Way for 15 minutes.
  7. Stretching.
The impulse of the horizontal block

Second Day - Rear and Biceps:

  1. Heating.
  2. Running path 5 minutes.
  3. HiPerectSenten in the simulator.
  4. The impulse of the upper block with a straight grip.
  5. The impulse of the lower block.
  6. Lifting a bar with a curved bar in biceps.
  7. Increase concentrated on dumbbells sitting on biceps.
  8. Way for 15 minutes.
  9. Stretching.

Third Day - Breast and Triceps:

  1. Heating.
  2. Running path 5 minutes.
  3. The bench press is lying in a horizontal bank.
  4. The bench bench on the sloping seat.
  5. Reproduction dumbbells.
  6. The impulse of the higher unit in the triceps.
  7. French bathroom.
  8. Way for 15 minutes.
  9. Stretching.

The running load can be performed on a separate day or day.

Excessive efficiency exercises

Losing weight has become a trend a few decades ago.Every few years, new ways of losing weight appears.Among them is the vacuum of the abdomen and respiratory gymnastics.

Respiratory gymnastics

The purpose of the breathing of gymnastics is to increase oxygen flow in the body.It helps improve lung ventilation and the overall well.There is no connection with weight loss here.Respiratory exercises, if desired, are performed, besides the main training, they do not contribute to weight loss.

The vacuum of the abdomen

Numerous authors promise Aspen's waist to everyone who does this simple exercise.It really allows you to elaborate the transverse muscles of the abdomen, but fat never comes out locally.To burn fat, you need loads all over your body with accents in certain places in combination with proper nutrition.If many fat deposits have accumulated in the abdomen and sides, the vacuum of the abdomen, even from morning to night, will not help lose weight.

How quickly you can lose weight

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

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

Conclusion

  1. Weight loss exercises are effective with their regularity.
  2. Do not wait for the instant 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 proper calorie deficit that is created thanks to intense training.