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Complexes of Weight Loss Exercise at home and in the gym

The girl performs a dumbbell workout

To maintain a healthy body condition, it needs physical activity.This is especially true when it is necessary to get rid of excess weight.

The best option is to exercise in the fresh air or in the gym of the big area.However, in the absence of such an opportunity to abandon training is not worth it.Dilution 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.An hour before training, carbohydrate food is consumed.Empty stomach training is unacceptable.

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

Training is carried out with or without sports equipment.Body exercises are no less effective than with inventory, subject to accurate execution.

The base of weight loss exercises is a cardio load.Outside the fitness fitted, this is running and walking at a fast pace of several kilometers.

For running, you will need special clothes and shoes in which it will be appropriate 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 damage health, very low will not give an effect.

Exercise complex for the whole body

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

Exercises for losing weight of sides and abdomen

Home weight loss exercises include the tendencies, curves and elevators of the matter.Exercise with an elastic bandFear in the form of dumbbells and weighing agents will make the training more complex and effective.

Exercises for Losing Hand Weight

For weight loss, dumbbell exercises are performed: raising dumbbells on the biceps on the legs or sitting, extending hands with dumbbells on a triceps on a slope or a stop on a bench, dumbbell from behind the head, dumb standing or lying down, and other exercises.To lose weight, hand exercises are performed intensely, with a large number of repetitions and light dumbbells up to 3 pounds.

Exercises for Loss of Foot Weight

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

Exercises for loss of thighs with weight

The main exercises for losing weight thighs at home are deep meetings with a wide environment, turning back and sides from position on all four sides and pelvic elevators.All effective training involves developing the muscles of the buttocks.To strengthen the load, weight and rubber strips for the gym are used.

Tabata protocol exercises

Tabata is a short interval training system.Such classes are more effective for losing weight.These are short four -minute training, built on the principle of the interval.The main difference between Tobat and other complexes isAccusing in the fresh airThis is work on the limit of opportunities for 20 seconds on a 10 -second vacation.Training exercises can be varied.

Charging for losing weight

Charging is the light removable class aimed at preparing the body for the next day.A fee for weight loss at home is not enough, but it can become an effective addition to other exercises.

Yoga

The main purpose of yoga is to know yourself and its self -improvement.This is a system that includes not only physical exercise but also meditation.Despite the obvious simplicity, yoga exercises are difficult to perform and combine with cardio loading are effective for losing weight and increasing muscle durability.Yoga exercises are static, each position lasts a few minutes.

pilates

At first glance in pilates, it looks like a yoga.It really resembles a little yoga, but it is a kind of special training.There is no philosophy and spiritual practice in Pilates.Initially, it was developed for rehabilitation after damage.This is a series of exercises that are performed at a slow pace, often using sports equipment.

Planck

The bar is a static exercise that works the muscles of the whole body, drilling their durability.It can be performed daily, increasing the duration.Above all, during the implementation of the bar, the press is tense.

There are some exercises performed by this position.For example, "mountaineering".It is performed as follows: in the position of the strips in straight hands, the legs are alternately drawn to the knees on the chest and placed in place.Also, in the position of the bar, the elevators are performed, the alternative passage from the right arms to the elbows and back, turning the body with the rise of one hand up.

Effective Types of Cardio Training

Running on a routine

The base of weight loss is cardio load.They are performed with a quick heartbeat.During training in cardio, muscle and heart patience is trained.Cardios are contraindicated for people with heart disease.

running

Running is the easiest and most useful type of cardio training.Daily directions are often enough for rapid weight loss.As in any sport, running has its own technique.When you observe it, such training helps to increase durability, strengthen the heart muscle and cheer.Daily jogging in fresh air helps to set opinions 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.

outing

Walking is a quieter 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.

gym

Fitness is any activity aimed at maintaining a physical form.It can be aerobics and homework with dumbbells."Burp" exercise is one of those performed everywhere.It consists of a jump, a bar and push.

Gymnasium

Aerobics helps to lose weight well, has high intensity.Every drill starts with a warm finish and ends with a stretch.The duration of a lesson is an hour.

Akuerobics

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

A set of exercises for each day for beginners

Intense training is usually not held daily, but for beginners it is useful to include a light load every day.The group of exercises daily in this case consists of morning loading and walking or running in the evening.

It is best to start charging with a slight heat of all nodes:

  • turning the head with smooth circular movements forward, to the right, back, to the left;
  • Tilts of the head alternately in all directions;
  • Circular movements of the hands;
  • Tilting Tage front, back, right, left;
    • Spine
  • Circular movements of the legs half luck.

Most of the charging exercises depend on physical training.Without preparation, a set of home exercises every day for beginners looks like this:

  • squats;
  • static lunges;
  • Pelvic elevators lying on the back without weight;
  • pushing on the knees;
  • twist.

In the evening, a run or at least walking at a fast pace is suitable for weight loss.Effective running is at least 30 minutes.For weight loss, the direction of the interval is 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 are aimed at strengthening muscle mass and increasing sustainability.Muscles need a good break, so the training plan for a week involves at least a free day.The body also needs a variety of loads: daily training for the whole body includes various exercises.

The female body dependence on the menstrual cycle manifests itself in a change in endurance and appetite.In the early days of the cycle, it is not recommended to perform high -intensity strength training, moderate loads are welcome.For this period, simple yoga asan, walking, lightweight pilates are suitable.The decision on what exercises to do these days are taken on the basis of well -being.

From about 6 to 13 days, a woman's roof is observed with a 28-day cycle.Weight loss training during this period is more intense.The most explosive complexes in the tobacco protocol, the most complex yoga asan, fastest jogging, 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. Running 10 minutes.
  3. Squats with a wide environment with load.
  4. Luglat with load.
  5. Burp 10 times.
    6. Child's pose (Balasana)
  6. Gemini.
  7. "Mountaineering" exercise.
  8. The bench press is standing.
  9. Breeding of stretched dumbbells.
  10. Twist.
  11. Planck.
  12. Stretching.

In ovulation days, performance begins to decline, the intensity of training decreases.During this period, the measured direction of cowards, average and low fitness training load, aerobics is appropriate.

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

Men's training program

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

  • horizontal rods;
  • Bars;
  • Dumbbells weighing from 5 pounds;
  • rubber strips for fitness;
  • Press for press.

Men are not recommended daily training of the same training so as not to lose muscle mass and not provoke overtaking.

Weight loss exercises within a week are varied and include a lot of cardio load.The Basic Training Program for Men is as follows:

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

Warm articular number is a mandatory element in any training program.Avoids injuries.Stretching at the end of any training also helps reduce muscle damage.

Training of lighting

The rapid and steady loss of weight is relieved by a large mass of muscle.The more voluminous muscle mass, the more calories the body burns at rest.Energy 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 to go to 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 groups of 10-15 repetitions with subsequent weight gain.

Day one - chest, shoulders, triceps:

  1. Warm.
  2. Pushing hands to height.
  3. Burpi.
  4. Reverse Push -Ps from the bench.
  5. Twist.
  6. Planck.
  7. Stretching.
Girds Slow

The second day is the feet:

  1. Warm.
  2. Classic squats.
  3. Classic attacks.
  4. Reverse attacks.
  5. Squats with jump.
  6. Burp 3 decides 10 times.
  7. Planck.
  8. Stretching.

Day Three - Back, Biceps:

  1. Warm.
  2. Pulling with a wide syllable.
  3. Pulling an opposite syllable.
  4. Drawing a maximum possible number of low junction repetitions.
  5. The bar is 2 minutes.
  6. Stretching.

Dumbbell

The most affordable sports equipment for home training are dumbbells.The group of exercises each day includes at least one lesson with this shell.Dumbbells allow you to process each muscle separately.The group of dumbbell exercises begins with the study of the lower body and back.If you start training with your hands, by 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 every day:

  1. Warm.
  2. Jumping with wings and feet of proliferation.
  3. Squats.
  4. Thresholds.
  5. The curves of the body, standing, from side to side with dumbbells on the level of the chest.
  6. Tilts on the sides.
  7. The craving of dumbbells in the trend.
  8. Increased dumbbells staying in biceps.
  9. Fighting hands with dumbbells in treice tendency.
  10. Breeding hands with dumbbells on the sides of the stay.

Careful observance of the technique of performing each exercise will avoid embarrassment and damage and achieve the maximum result.

Hall training

The abundance of simulators in the gym allows more effective and different training for weight loss.At the beginning of each lesson, as well as at home, a warm joint work is performed.The hall training program for a week uses different muscle groups.Eachdo exercise is performed in 4 groups with 10-15 repetitions.The weight in the simulators is set by one in which the last repetitions in the approach are performed with effort.

Day One - Legs:

  1. Warm.
  2. Running route 5 minutes.
  3. Removing the platform with the platform in the imitation.
  4. Foot failure to imitative.
  5. Dumbbell lunch on hands.
  6. Running route for 15 minutes.
  7. Stretching.
Horizontal block insertion

Second day - back and biceps:

  1. Warm.
  2. Running route 5 minutes.
  3. Hypelecttstension in the imitation.
  4. Inserting the upper block with a straight syllable.
  5. Insertion of the lower block.
  6. Removing a bar with a curved stripe on biceps.
  7. The concentrated growth of dumbbells sitting in biceps.
  8. Running route for 15 minutes.
  9. Stretching.

Day Three - chest and triceps:

  1. Warm.
  2. Running route 5 minutes.
  3. The bench press is lying on a horizontal bench.
  4. Press the bench on the prone bench.
  5. Breeding of stretched dumbbells.
  6. Entrance of the upper unit into triceps.
  7. The press of the French bench.
  8. Running route for 15 minutes.
  9. Stretching.

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

Excessive efficiency exercises

Losing weight became a trend a few decades ago.Everyone for a few years, new ways to lose weight appear.Among them is abdominal vacuum and respiratory gymnastics.

Respiratory

The purpose of respiratory gymnastics is to increase the flow of oxygen in the body.It helps to improve lung ventilation and overall well -being.There is nothing to do with weight loss here.Respiratory exercises, if desired, are performed in addition to the main training, they do not contribute to weight loss.

Abdominal

Many authors promise the aspen waist for all those who will regularly do this simple exercise.It really allows you to process the transverse abdominal muscles well, but the fat never goes away in place.To burn fat, you need loads throughout the body with accents in certain places in combination with the right nutrition.If many fat deposits are accumulated in the abdomen and side, then the abdominal vacuum, even from morning to evening, 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 food.Doctors do not recommend losing weight very quickly, losing more than 1 kilo a week.With a faster weight loss, there is a risk of losing part of the muscle mass and the health of decay.These factors are taken into account before they lose weight quickly at home.

With regular strength training for weight loss, weight may not go too fast, for example, for a year, but the appearance will gradually improve due to muscle strengthening.

cONcluSiON

  1. Dilution exercises are effective with their regularity.
  2. Don't wait for immediate results.The body requires a habit of physical activity.
  3. Losing high quality weight is impossible without proper nutrition.
  4. The Thello for good weight loss is an adequate calorie deficit, which is created thanks to intense training.