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Complexes of weight loss exercises at home and at the gym

The girl performs a dumbbell exercise

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

The best option is the training in fresh air or in the gym of a large area.However, in the absence of such opportunities to give up training is not valid.Weight loss exercises are also suitable for home training.

General requirements for home training

Home exercises are made for less than an hour after eating, but not on an empty stomach.An hour before training, carbohydrate food was spent.The training on an empty stomach is unacceptable.

You must drink as much water as you want to avoid dehydration during the training.Water should be drunk warm, small pours.

Training is performed with or without sports equipment.Body exercises are less efficient than with inventory, subject to the correct execution.

The basis of weight loss exercises is a cardio load.Outside the equipped gym, this is moving and walking at a quick pace of a few kilometers.

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

When choosing a set of exercises, it is necessary to take into account the level of physical training.Excessive teaching intensity will harm health, the transfer will not give the effect.

Exercise complexes for the whole body

There are different sets of exercises that can be performed at home.

Exercises for weight loss of foreign and abdomen

Exercises for weight loss at home include slopes, turns and elevators.Practice with elastic stripFear in the shape of dumbbells and weighting funds will make training more complex and more efficient.

Exercises for losing a pound of hands

Weight execution, dumbbell exercises: Bicepse dumbbells standing or seated, expanding your hands with dumbbells in a slope or rate, dumbbells, and other exercises and other exercises.To lose weight, manual exercises are done intensively, with a large number of repetitions and light dumbbells up to 3 kilograms.

Exercises to lose a pound of legs

The leg muscles are larger than other muscles.With the load of this zone, the body spends most calories.Foot exercises are recommended even if your legs are not a problem area.Squats, lungs, jumping are especially efficient when using sports equipment: dumbbells, sports ball, weight, bar pancakes.

Exercises for weightless loss

The main exercises for the loss of a massage at home are deep squats with wide leg settings, swinging back and on the sides from the position on all four and elevators of the pelvis.All effective training involves the development of the hips muscles.To strengthen load, weight and rubber fitness straps are used.

Tabata protocol exercises

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

Charging for weight loss

Charging is simply mobile classes focused on the preparation of the body for the next day.One charging for weight loss is not enough at home, but it can become an effective addition to other exercises.

Yoga

The main goal of yoga is to know yourself and supermarket.This is a system that includes not only physical exercise, but also meditation.Despite the apparent simplicity, heavy yoga exercises are difficult to perform and in combination with cardio loading are effective for weight loss and increase muscle endurance.Yoga exercises are static, every pose takes a few minutes.

Pilates

At first glance at Pilates seems like a yoga.It really looks a little resembling a yoga, but is a separate type of training.There is no philosophy and spiritual practice in Pilates.It was initially developed for rehabilitation after injuries.This is a series of exercises that run a slow pace, often using sports equipment.

Planck

The bar is a static exercise that does the entire body muscles train their endurance.It can be performed every day, increasing duration.Most of all, during the implementation of the bar, the printing is stressed.

There are several exercises running out of this position.For example, "Plimber".It is performed as follows: in a pose strip in straight arms, the legs are alternately attracted to your knees to the chest and are placed in place.Also, the pose bars are performed, an alternative transition from straight hand to elbows and back, turning the body by raising one hand.

Efficient types of cardio training

Running on a bar

The basis of weight loss is a cardio load.They are performed by quick heartbeat.During cardio training, the endurance of muscles and hearts is trained.Cards are contraindicated for people with heart disease.

Run

Running is the easiest and most useful type of cardio trainings.Daily driving are often enough for a quick weight loss.Like in any sport, run has its own technique.When you look at it, such training helps increase endurance, strengthen heart muscle and cheer up.Everyday is running in fresh air help to be thought in order and find a solution for many tasks, because they improve blood circulation throughout the body and contribute to the proper functioning of the brain.

Walking

Walking is a quieter type of cardio training.It is suitable for those who have a running load too high.For weight loss, walking combines with other types of physical activity and diet.

Fitness

Fitness is each activity aimed at maintaining physical form.It can be aerobics and homework with dumbbells."Burpi" exercise is one of those who is done anywhere.It consists of jumping, bar and push-type.

Aerobics

Aerobics helps to lose weight well, has high intensity.Each training begins warm and ends with stretching.The duration of one lesson is one hour.

Aquaerobika

Aquaerobica is an equally effective type of aerobic training, but more gentle.All exercises are performed in water using special equipment.Water softens the load on the joints, and its resistance makes every exercise complex and efficient.

A set of exercises for each day for beginners

Intensive training is usually not maintained every day, but for beginners is useful to deal with the easy-to-day load.The exercise set for each day in this case consists of filling in the morning and walking or running in the evening.

It is better to start filling with light warmth of all compounds:

  • turning the head with smooth circular movements forward, on the right side, left, on the left;
  • Head furniture alternately in all directions;
  • circular hand movements;
  • Tilting torso forward, back, right, left;
    • Spine exercises
  • Circular gender movements - stronger.

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

  • Squats;
  • Static lungs;
  • Elevators of pelvis lying on their backs without weight;
  • pushing on the knees;
  • twisting.

In the evening, running or at least walking in a quick pace is suitable for weight loss.Effective running is at least 30 minutes.For weight loss, the interval is the best: 3 minutes fast, 3 minutes slowly.

With bad 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 holiday, so the training plan in a week involves at least one day off.The body also needs various loads: everyday training for the whole body includes different exercises.

The dependence of the female body on the menstrual cycle is manifested in the change in endurance and appetite.In the early days of the cycle, it is not recommended to perform high strength training, moderate loads are welcome.Simple asane yoga, walking, light pilates are suitable for this period.Decision on what exercise these days are made on the basis of well-being.

From about 6 to 13 days, the female volume is observed with a 28-day cycle.The training for weight loss in this period is the most intense.The fastest explosive complexes on the Tobat Protocol, the most complex asanas yoga, the fastest run, the maximum weight of sports shells - all this is planned for the upper days of the cycle.

The set of exercises for this period is as follows:

  1. Warm -up.
  2. Running 10 minutes.
  3. Squats with wide mounting legs with the cargo.
  4. Luggles with the cargo.
  5. Burpi 10 times.
    6. Pose Child (Balasana)
  6. Gemini.
  7. Exercise "Plimber".
  8. Press bench stands.
  9. The dumbbell breeding is lying.
  10. Twisting.
  11. Planck.
  12. Stretching.

In the days of ovulation, the performance begins to fall, the intensity of the training was reduced.During that period, the cowardly guidance, the average and low load of fitness training, the aerobics is suitable.

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

PROGRAM PROGRAM FOR MEN

Sports equipment and inventory are used to achieve maximum performance:

  • Horizontal bar;
  • Bars;
  • Dumbbells of 5 kilograms;
  • Rubber fitness strips;
  • Press for printing.

Men do not recommend daily training of the same training so that they do not lose muscle mass and do not provoke searches.

Exercises for weight loss in the week are diverse and include a lot of cardio loads.The basic training program for men is as follows:

  1. Starting the interval Monday (30-40 minutes).
  2. Tuesday - rest.
  3. Wednesday - Energy training.
  4. Thursday - rest.
  5. Friday is the interval running.
  6. Saturday - rest.
  7. Sunday - Tabata.

The victim warm -u is mandatory element in any training program.Avoid injuries.Stretching at the end of each training also helps to reduce muscle injuries.

Lighting strength training

Fast and stable weight loss makes it easier for a large muscle mass.Voluminous muscular mass, more calories burn the body at rest.Electricity training helps to strengthen.The standard program contains three days of training in the week.In other days, to achieve a larger effect, it is recommended that you go on running or passing a few kilometers in steps.One day a week is dedicated to rest.

During the electricity training, each exercise is performed in 4 sets of 10-15 repetitions with subsequent gain gains.

First day - box, shoulders, triceps:

  1. Warm -up.
  2. Pushing their hands on altitude.
  3. Burpi.
  4. Nacked Push -ups from the bench.
  5. Twisting.
  6. Planck.
  7. Stretching.
Slowly enhanced

The second day are legs:

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

Third day - Back, Biceps:

  1. Warm -up.
  2. Withdrawing with a wide grip.
  3. By withdrawing inverted adhesion.
  4. Withdrawal at low terminate maximum possible number of repetitions.
  5. Bar is 2 minutes.
  6. Stretching.

Dumbbell exercises

The most favorable sporting equipment for training at home is dumbbells.The set of exercises includes at least one lesson with this shell every day.Dumbbells allow you to exercise 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, until the end of the class will not be strength for the quality of large muscles.

Example of home training with dumbbells for each day:

  1. Warm -up.
  2. Jumping with breeding and legs.
  3. Squats.
  4. Lugs.
  5. He turns the bodies, standing, side to side with dumbbells in his hands at the chest level.
  6. Leans into the sides.
  7. The craving of dumbbells in preference.
  8. Understanding dumbbells standing on biceps.
  9. Fighting hands with dumbbells in slope on triceps.
  10. Breeding hands with dumbbells on foreign standards.

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

The training program in the hallway

The abundance of simulators in the gym allows the most efficient and various weight loss training.At the beginning of each lesson, as well as at home, there is a common warmest for warm.The sales training program uses different muscle groups in a week.Each exercise is performed in 4 sets of 10-15 reps.The weight on the simulators sets one in which the last repetitions in the approach is performed in relation to the effort.

First day - Legs:

  1. Warm -up.
  2. Running Trail 5 minutes.
  3. Raising a platform with a platform in the simulator.
  4. Failing leg in the simulator.
  5. Lunches with dumbbells in their hands.
  6. Running Trail 15 minutes.
  7. Stretching.
Horizontal block thrust

Second day - back and biceps:

  1. Warm -up.
  2. Running Trail 5 minutes.
  3. Hyperect of getting up in the simulator.
  4. The thrust of the upper block with flat adhesion.
  5. Donji block thrust.
  6. Raising the bar with a curved bar on the biceps.
  7. Concentrated rise of bice bacches.
  8. Running Trail 15 minutes.
  9. Stretching.

Third day - chest and triceps:

  1. Warm -up.
  2. Running Trail 5 minutes.
  3. Press benches lies on the horizontal bench.
  4. The bench press on a sloping bench.
  5. The dumbbell breeding is lying.
  6. The thrust of the upper unit on the triceps.
  7. French bench Press.
  8. Running Trail 15 minutes.
  9. Stretching.

Running load can be performed in a separate day or days.

Excessive efficiency exercises

Losing weight has become a trend a few decades ago.New ways for weight loss occur every few years.Among them is a vacuum of abdomen and breathing gymnastics.

Respiratory gymnastics

The purpose of breathing gymnastics is to increase the oxygen flow into the body.It helps improve your lung ventilation and overall well-being.It has nothing to do with a loss of weight.Breathing exercises, as desired, are performed next to the main training, do not contribute to losing weight.

Vacuum abdomen

Numerous authors promise an Aspen waist everyone who will regularly do this simple exercise.It really allows you to do the transverse abdomen muscles, but the fat never leaves locally.To burn fat, you need loads in the entire body with accents in certain places in combination with proper nutrition.If a lot of fat deposits accumulated in the abdomen and sides, and then a vacuum abdomen, even from morning to evening, will not help with weight loss.

How fast can you lose weight

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

With regular weight-loss training training, weight cannot go very quickly, for example, for example, but the look will gradually improve due to muscle strengthening.

Conclusion

  1. Weight loss exercises are effective with their regularity.
  2. Don't wait for current 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 losses is an adequate caloric deficit that is created thanks to intense training.