Effective exercises for losing weight at home

Lately it is fashionable to go to the gym, take a long-term gym, fitness-club, is a personal trainer and adhere to individual program activities. This is not something bad, because the result justifies the cost. But don't pay to be envious. If you have no financial options is always possible to find an alternative.

When is to choose the right exercises for losing weight at home and start to regularly perform it is possible to achieve and figure correction and weight loss effort. Most importantly — motivation and the ability to exclude during workouts confounding factors.

exercises for losing weight at home

Rules

The first mistake that beginners who intend to train at home — they want to find the program of the classes for quick weight loss. The factory complex, in the hope of the upright scales, ask whether relatives, did not notice if they change.

Do not want to frustrating such enthusiasts, but even the most effective exercises do not give as quick results. If you have embarked on a path of weight loss, it is necessary to immediately set up then, that it is long. So that the profit of patience and begin to peruse the basic rules of home workouts — is it possible to stay with your for several months?

  1. You need to program classes, where it is necessary to specify at the time of their occurrence, the duration, type, and specific exercises. If to write it the first time, use already prepared, which can be downloaded from the Internet.
  2. Combine anaerobic exercises (working the dumbbells and other "iron") to aerobic (cardiovascular). The first is the best to choose evening hours, the second — in the morning.
  3. Do not engage in one complex, try to change it as often as possible, the muscles are property of get used to that one and the same load.
  4. All you want to choose easy exercises, not too much lazy after the winter the body. But, if your goal is weight lowering might be just this work, and not 15 minutes a day and an average of not less than an hour. The more you excuse yourself — this inconspicuous results.
  5. Daily workout is not suitable for beginners. Must be in the interval 1-2 days, that the muscles can rest. The time period may be reduced during this period, but only reaching a certain level of fitness.
  6. The approximate plan for beginners: the duration of first session — 15 minutes. Each subsequent workout add up to 10, up is not achieved, the indicator is 45 minutes. It is in this time is considered ideal.
  7. Initially, you can do simple exercises, but no more than 2 weeks.
  8. Half an hour before exercise can drink a glass of water at room temperature. After that it is possible to make only a half-hour later.
  9. Buy comfortable athletic clothes and shoes, as well as the necessary inventory.
  10. And, most importantly, observe how you eat. Continue to eat fast food restaurants, and soda — to think that 45 minutes for even the most intense classes start to fly tube.
This is interesting. Interval workout burns more fat and calories, which means — intensive conducive to thin into.

Types of exercises and types of workouts

strength training exercises for losing weight at home

Exercises may be:

  • Practicing.This rise in the size, work with dumbbells, pull-ups, press, bar, etc. These help increase the muscle mass, gives force. The tablets is good, that love to burn energy to, first of all take carbohydrates. The basis of anaerobic workouts. Different complex technical execution and large scales. Very intense.
  • Heart. Pills more benefits of cardio exercitia, which contain jumps on the spot, squats, twists, tilts, swimming, etc. Very positively affect the heart, improve endurance, but most importantly — effectively reduce body mass burning of fats. Based aerobic workout is a lot of repetition.
  • Exercises. This fitness exercises, which can be added are complex, but they must be only 10-20 % of the total program. Their main goal is to develop flexibility of the body. Yes, it is also spend a certain part of the energy, but not so large to affect the process of losing weight.

First 2 weeks pick the most straightforward exercises. Be it the complex, which consists of 4 power, 4 cardio and 2 exercises. If you feel that your body is accustomed to it, search for the program interval, more workouts, which expertly combine all of these types of and give a good load fast and effective weight loss.

If there is a network diagram of the hypoxic pursuits, you should know that your they something. It is a sport of exercises for professional athletes.

Proven! The execution of the different exercises will burn more calories, than spiritual activities, for example, only aerobics.

Warm-up

Each course exercises start with warm-up. This prevents injuries and improves the efficiency of the activities. That it can be turned on?

  • Walking on the spot (5 minutes);
  • mahi hands and feet — the bottom-up, alternate;
  • squats: hands — head back or pull out, and arms extended in front of yourself, the back is straight;
  • jumping rope (5 minutes);
  • hula hooping;
  • tilt;
  • the pelvic rotation.

Keep in mind that the weight of the felling must not cause damage, and this part of the training is specifically aimed at preparing the body for stress.

Geek trivia. According to statistics, a large part of the olympic games the high score was fixed after lunch. So many professionals believe the most effective time to exercise 16.00-19.00.

Exercises complex

We offer a base complex of the tablets in the home.

To the buttocks:

  1. Put feet shoulder width. Bend your knees. The angle should be about 90°, to be able to put the hip-cup. Feel the tension buttocks and feet. Keep this position as long as possible.
  2. Sit in the squat. Sharply jump as high as possible, back to its original position.

Feet:

  1. Lie flat on your back on the floor. Put the palms under the buttocks. Raise up stretched legs. Confuse and bred them in different directions.
  2. Kneel, stretch the hands-down. To sit alternately every tuharasse, slightly pushing aside the housing. Do not lose the balance.
  3. Put feet shoulder width. Use the outside, knees and feet. Slowly squat, linger dimidum more recumbo longer. Smoothly back to its original position.
  4. Lying on side, bend the knee of the lower leg, deliver it on. Top cleaned the foot to make rises up as a larger amplitude, but moving slowly. This is one of the hardest, but most effective exercises tablets foot home.

Abdomen:

  1. Lie flat on your back, put hands on head, feet to keep straight. Raise the body touch the knees against the chest. Slowly back to its original position.
  2. Lie flat on your back, feet bend your knees, hand placed over the head. Curl so that the elbow is related to the knee on the other leg.
  3. Lie flat on your back, put hands on head, feet to keep straight. Raise the feet before the angle of 45°, to delay as long as possible. May shake their up-and-down or make the "scissors".
  4. Lie flat on your back, arms, hand, raise slowly stretch the feet up perpendicular to the floor. Lowered them both in the same slow. Exercise is considered ideal for losing weight the stomach and to the sides.

Spine:

  1. Lie flat on your back, straighten your hands. Bend at the knees. Rhythmically slip on a platter, and let down by this.
  2. Lie flat on your back, straighten your hands. Bend at the knees. One of them is to raise up or to put the knee opposite. Rhythmically slip on a platter, and let down by this.
  3. Lie flat on your back. Raise the stretched hands up. Tear of hips gender. Slowly reduce the leg. Stretch after your hands, taking from the floor of the housing (upper part).
  4. To lie prone. Trying to simultaneously pull up the floor part.

Hands:

  1. Take the emphasis lying. Elbows put on the floor. Do push-UPS.
  2. Standing on the edge of the sofa behind you, put hands upon him. Feet straightened out and relax. Bend the hands in elbows. As far as possible the lower point to reach gender buttocks. Straighten the hands.
  3. Stand up straight, hands stretched out to the front, so that they were parallel to the floor. Hold them as much as possible.

Strength training exercises

heart activity pills homemade

Here is a useful dumbbell (2 kg) — women, from 5 kg — men). The correct approach to this part of the program — to implement all of the positions been exhausted, gradually increasing the burden or expense of additional weight or the expense of repeat.

  1. Squats. The lever to keep the direct hand holding the spine straight. The pelvis to take a back sit. The knees should not go over the edge of the socks.
  2. Standing up, the lever to keep the cleaned hands palms outwards. Bend those knees, pulling the dumbbell at the shoulders, but leaving the knees immobile.
  3. Attacks. Hold a dumbbell in purified hands. To make possible a wide step forward the right foot lightly on the seat, back to its original position. Repeat for the second leg.
  4. Tilt the body at 45° angle, the pelvis aside from the back, the knees slightly bent back to keep the smooth and straight, hands on the bars below to continue. Bend knees, pulling up the weight belt.
  5. Keep the lever on the hips on a direct hand. Body forward, keeping your back straight. Take the bowl back so that the dumbbell fell smoothly down, sliding along the feet. Let them both up the leg to mid, then back to its original position.

You can take this complexity as a launch pad. Initially to learn the technique to make. If something does not turn out, see the video tutorials. Do this several times, if the lot allows for the physical preparation, but gradually and increase the number of repetitions, and the pace.

If all of this comes to automatism, see the second system, the load of the body to the maximum.

Hitch

Any system of exercises at home or gym must be competent in the beginning (warm-up) and the end (crispi). It restores respiration, blood circulation and relaxes the muscles, ensuring a smooth transition to the body of heavy activity sleep. Tablets it can be added to the following exercises:

  • walking on the ground;
  • squats;
  • jumping rope;
  • tilt;
  • mahi;
  • rotation of the case.

In principle, the choice of exercises hitches can be exactly the same, as a warm-up. In domestic conditions this is completely allowed. This part of the workout takes a lot of time (10 minutes), but the body is enough.

Remember! Physical exercises to do at home should be moderate, pleasant and gave cheerfulness, is not too strained.

The characteristics of the classes men and women

Now, as regards this, what kind of exercises more suitable for women and which for men. As described above, the complex is ideal for girls. He is a well pumps the buttocks, the inner parts of the thighs and reduces room in the waist. In order that the stronger half of humanity it seems too easy, especially in relation to electricity loads.

Therefore, offer a special list of exercises for men that they can and to lose weight, and cubes are in the press inténde and breast muscles to develop.

exercises for losing weight at home dumbbell
  1. Turning.
  2. Squats.
  3. Bench dumbbell / barbell.
  4. Lunges with dumbbells / barbell.
  5. Mahi dumbbells.
  6. Kätekõverdusi.
  7. Jumping rope.
  8. The planck.
  9. The Pull-ups.
  10. Press.
Note! It is wrong to think that execution is a physical a specific part of the body will help burn fat just there. The process takes place throughout the body.

If you do not visit the gym, it does not mean yet, that you can't lose weight at home. Most importantly, the relevancy of the occupation regime to follow, a healthy lifestyle and positive emotion.