Exercise for weight loss at home and in the gym

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

The best option is training in fresh air or in the gym of the large area.However, in case there is no chance of giving up such training is not worth it.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 when hungry.An hour before training, carbohydrate food is consumed.Training about an empty stomach is unacceptable.

During the training process, you need to drink plenty of water as you want to avoid dehydration.Water should be drunk, sipping small.

Training is done or without sports equipment.The body exercises are no less effective compared to inventory, obeying the exact implementation.

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

To run, you will need special clothes and shoes in which it will be convenient 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 be harmful to health, too low will not affect.

Exercise complex for the whole body

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

Exercise to lose weight of the parties and abdomen

The exercises to lose weight at home include the tilt, turns and elevators of the case.Fear in the form of dumbbells and weight agents will make the training more complex and effective.

Exercise to lose weight

To lose weight, exercises with dumbbells are done: lift the weight to the standing or sitting, open hands with dumbbells on the head muscular in a slope or in a stop on the bench, dumbbells from the back of the head, weights stand or lie down and other exercises.To lose weight, hand exercises are performed strongly, with a large number of repetitions and light weights up to 3 kg.

Losing weight of the foot

The leg muscles are larger than other muscles.With a load in this area, the body spends the most calories.The foot exercise is recommended even if the foot is not a problem.Squats, lungs, dance are especially effective when using sports equipment: dumbbells, sports balls, weight, pitcher for bars.

EXERCISE TO LOSE THANG

The main exercises for losing weight at home are deep squats with the wide scenery of the legs, turning back and the two sides from the position on all four legs and the elevator of the pelvis.All effective training courses include the development of hip muscles.To enhance the load range, weight and rubber for exercise.

Tabata protocol exercises

Tabata is a short -term training system.Such classes are most effective to lose weight.This is a short four -minute training, built according to the principle of the time period.The main difference between Tobat and other complexes isThis is a job at the opportunity limit for 20 seconds with a 10 -second vacation.Exercises within the framework of training may be diverse.

Charger for weight loss

Charging is easy to prepare the body for the next day.A fee for losing weight at home is not enough, but it can become an effective addition to other exercises.

Yoga

The main goal of yoga is to know himself and improve himself.This is a system that includes not only physical exercises, but also meditation.Despite the clear simplicity, yoga exercises are difficult to do and combine with cardiovascular load effectively to lose weight and increase muscle endurance.Yoga exercises are static, each posture lasts a few minutes.

Pilates

At first glance at Pilates, it seems like a yoga.It is really similar to yoga, but is a separate type of training.There is no philosophy and spiritual practice in Pilates.Initially, it was developed to restore function after injury.This is a series of exercises done at a slow speed, often using sports equipment.

Planck

The bar is a static exercise that creates muscles of the whole body, training their stamina.It can be done every day, increasing time.Almost all, in the process of implementing the bar, the press was stressed.

There are some exercises done from this position.For example, "Climber."It is done as follows: In the posture of the strips in the straight hand, the leg is attracted alternately into the knee into the chest and places the right position.In addition, in the posture of the elevator, the elevator is done, transferring alternately from the straight arm to the elbow and back, rotating the body with lifting one hand.

Effective type of cardiovascular training

Weight loss facility is cardiovascular load.They are done with fast heart rate.In the process of cardiovascular training, the endurance of muscles and heart is trained.Cards are contraindicated for people with heart disease.

Running

Running is the easiest and most useful cardiovascular training.Running every day is usually enough to lose weight quickly.As in any sport, running with its own technique.When observing it, such training helps increase endurance, enhance heart muscle and fun.Everyday running in fresh air helps to think in order and find solutions for many tasks, because they enhance blood circulation in the whole body and contribute to the proper activity of the brain.

Walk

Walking is a more calm cardiovascular training.It is suitable for people who work too high.To lose weight, walk is combined with other types of physical activity and diet.

Suitability

Exercise is any activity to maintain a physical form.It can be physical rhythm and homework with dumbbells."Burpi" exercise is one of the people performed anywhere.It includes a jump, one bar and push -ups.

Gymnastics

Gymnastics help lose weight well, with high intensity.Each training course starts with a warmth and ends with a prolongedness.The duration of a lesson is an hour.

AquaoNobika

Aquaerobica is an effective type of training equally compared to gymnastics, but softer.All exercises are done in water by using special equipment.Water softens the load on the joints, and its resistance makes each exercise complicated and effective.

A set of exercises for each day for beginners

Intensive training is often not organized every day, but for beginners, participating daily with easy download.The set of exercises for every day in this case includes charging in the morning and walking or running in the evening.

It is better to start charging with a warm -up of all joints:

• Turn around with smooth circular motions forward, right, back, left;
• Tilts of the head alternating in all directions;
• The circular motion of the hand;
• Tilt the body forward, back, right, left;

• The circular motion of half a leg.

Most charging exercises depend on physical training.There is no preparation, a set of homework for every day for beginners to look like this:

• squats;
• Lungs;
• Pelvic lifting on the back has no weight;
• push into the knee;
• curly.

In the evening, a run or at least walking at a fast speed is suitable for weight loss.Effective jogging is at least 30 minutes.To lose weight, running time is best: 3 minutes fast, 3 minutes slowly.

With poor health or pain, the training stops immediately.

Which training is optimal for girls

Home exercises for women aims to increase muscle mass and increase endurance.The muscles need good rest, so the training plan for a week includes at least one free day.The body also needs a series of loads: daily training for the whole body including different exercises.

The dependence of the female body on the menstrual cycle is expressed in changes in durability and appetite.In the early days of the cycle, high intensity training should not be performed, moderate load is welcome.During this period, the simple Asana of yoga, walking, light pilates suitable.The decision on the exercises should be done these days on the basis of goodness.

From about 6 to 13 days, a top -notch woman is observed with a 28 -day cycle.Training weight loss during this period is the most intense.The most explosive complexes on Tobat's protocol, the most complex Asana of Yoga, run the fastest, the maximum weight of the sports case - all this is planned for the above days of the cycle.

A set of exercises for this period is as follows:

1. Warm -up .up.
2. Run for 10 minutes.
3. Squats with a wide scenery of the foot with the burden.
4. Luggles with the burden.
5. Burpi 10 times.

6. Twins.
7. Exercise "Climber."
8. The press press is standing.
9. Dumbbell breeding.
10. Curly.
11. Planck.
12. Lengthen.

During the ovulation period, the performance began to decrease, the training intensity was reduced.Trong giai đoạn này, đo lường sự hèn nhát, mức trung bình và tải trọng tập thể dục, thể dục nhịp điệu là phù hợp.

From 16 to 28 days, the body's performance continues to decrease.The training intensity is still at the level of ovulation, control of additional strength is added.Before menstruation, girls often want to eat more and need to increase carbohydrates.A lot of food carbohydrates will deny the effects of previous training.

Training program for men

To achieve maximum efficiency, sports equipment and inventory are used:

• crossbar;
• Bar;
• The weight weighs from 5 kg;
• rubber bands for exercise;
• Press for the press.

Men are not recommended for daily training on training as if not losing muscle mass and not excessive excitement.

Weight loss exercises in a week are very diverse and include a lot of cardiovascular loads.The basic training program for men is as follows:

1. Run the second in the period (30-40 minutes).
2. Tuesday - rest.
3. Wednesday - Power training.
4. Thursday - rest.
5. Friday is a time of running.
6. Saturday - rest.
7. Sunday - Tabata.

The warmth is clearly a mandatory element in any training program.It avoids injury.Prolonged at the end of each training course also helps reduce muscle injuries.

Light power training

The rapid and stable weight loss is facilitated by a large muscle mass.The greater the mass of muscle, the more calories burn the body when resting.Power training helps to strengthen it.The standard program contains three days of training for a week.On other days, to achieve greater efficiency, you should run or pass a few kilometers in the steps.A week a week is reserved for rest.

In the process of training strength, each exercise is done in 4 sets of 10-15 repeats with the next weight gain.

The first day - chest, shoulders, muscle three heads:

1. Warm -up .up.
2. Push your hand to the height.
3. Burpi.
4. Push back from the bench.
5. Curly.
6. Planck.
7. Lengthen.

The second day is legs:

1. Warm -up .up.
2. Classic squats.
3. Classic attacks.
4. Reverse attacks.
5. Squats with dance.
6. Burpi 3 sets 10 times.
7. Planck.
8. Lengthen.

Tuesday - Back, biceps:

1. Warm -up .up.
2. Pull up with a wide handful.
3. Pull up a backward handle.
4. Pulling on a maximum low horizontal bar can be repeated.
5. Thanh is 2 minutes.
6. Lengthen.

Exercise with dumbbells

The most affordable sports equipment for home training is dumbbells.Gathering exercises per day includes at least one lesson with this shell.The dumbbell allows you to gather each muscle separately.Exercises with dumbbells start by studying the lower and back.If you start practicing by hand, at the end of the classrooms will not have the power to have the quality of large muscles.

An example of home training with dumbbells every day:

1. Warm -up .up.
2. Jump with arms and legs reproduce.
3. Squats.
4. Log.
5. The turning point of the body, standing, from side to side with dumbbells at the hand on the chest.
6. Tilts to the sides.
7. The cravings of the dumbbell in inclination.
8. The dumbbell increases on the biceps.
9. Fight the weights in the direction of the head.
10. Hand breeding with dumbbells on both sides.

The careful compliance with the technique of performing each exercise will avoid discomfort and injury and achieve maximum results.

Training program in the hall

The abundance of the simulation in the gym allows effective and different training to lose weight.At the beginning of each lesson, as well as at home, a common warmth was done.The training program in the hall in a week of using different muscle groups.Each exercise is done in 4 sets of 10-15 repeats.Weight on the simulation is placed by one of which the final repetition in the approach is made with effort.

The first day - legs:

1. Warm -up .up.
2. Run the path for 5 minutes.
3. Raise the platform with the foundation in the emulation process.
4. The failure of the foot in the emulation process.
5. Lunch with dumbbells in hand.
6. Run the path for 15 minutes.
7. Lengthen.

Monday - Return and biceps:

1. Warm -up .up.
2. Run the path for 5 minutes.
3. Hyperectstension in the emulator.
4. The thrust of the above block with straight grip.
5. The thrust of the block is lower.
6. Lift a bar with a curved bar on the biceps.
7. Focus on increasing in the weight sitting on the biceps.
8. Run the path for 15 minutes.
9. Lengthen.

Tuesday - chest and muscle tam:

1. Warm -up .up.
2. Run the path for 5 minutes.
3. The press press is lying on a horizontal bench.
4. The bench on the bench tilted.
5. Dumbbell breeding.
6. The thrust of the unit on the first three muscles.
7. French bench.
8. Run the path for 15 minutes.
9. Lengthen.

Loading can be done on a separate day or date.

Exercise excessively

Losing weight has become a trend a few decades ago.Every few years, new ways to lose weight appear.Among them is the gap of the abdomen and breathing tools.

Respiratory exercise

The purpose of physical breathing is to increase the oxygen flow into the body.It helps improve the ventilation of the lungs and is generally good.There is no connection to weight loss here.Breathing exercises, if desired, are done outside the main training course, they do not contribute to weight loss.

The vacuum of the abdomen

Many authors promise Eo Aspen for all people who will regularly perform this simple exercise.It really allows you to find the horizontal muscles of a good belly, but the fat never leaves the locality.To burn fat, you need to load all over the body with accents in certain places combined with appropriate nutrition.If a lot of fat deposits have accumulated in the abdomen and side, then the vacuum of the abdomen, even from morning to night, will not help lose weight.

How fast you can lose weight

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

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

Conclusion

1. Effective slimming exercises with their steadyness.
2. Do not wait for the results immediately.The body requires a habit of physical activity.
3. Losing weight is impossible without the appropriate nutrition.
4. The key to good weight loss is a full calorie deficit, created by strong training.