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Complexes of exercises for weight loss at home and in the gym

The girl carries out an exercise with dumbbells

In order to maintain a healthy body state, it needs physical activity.This applies in particular if it is necessary to get rid of excess weight.

The best option is training in the fresh air or in the gym in a large region.In the absence of such an opportunity to give up training, it is not worth it.Dilting exercises are also suitable for home training.

General requirements for training at home

House exercises are carried out at least an hour after eating, but not on an empty stomach.Carbohydrate food is consumed an hour before training.Training on empty stomach is unacceptable.

During training you have to drink as much water as you want to avoid dehydration.Water should be warm drunk, small sip.

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

The basis for weight loss exercises is a cardio load.Outside the equipped fitness studio, this runs and runs at a quick pace of several kilometers.

For running you need special clothing and shoes in which it is comfortable and safe.

When choosing a series of exercises, it is necessary to take into account the extent of physical training.The intensity of the classes will affect health too high, and there is no effect too low.

Practicing complexes for the whole body

There are a variety of exercises that can be carried out at home.

Exercises for weight loss from the pages and stomach

The exercises for losing weight at home include tendencies, curves and elevators of the housing.Exercise with a rubber bandThe fear in the form of dumbbells and weighting agents will make training more complex and effective.

Exercises on the weight loss of the hands

For losing weight, exercises are carried out with dumbbells: lifting dumbbells on the biceps, which stands or sits, your hands with dumbbells on a triceps in a slope or in a stop on a bench, dumbbells of dumbbells of dumbbells and other exercises, and other exercises from the dumbbell and other exercises.In order to lose weight, hand exercises are carried out intensively, with a large number of repetitions and light dumbbells of up to 3 kilograms.

Exercises on the weight loss of the legs

The muscles of the legs are larger than other muscles.With a load in this zone, the body spends the most calories.Foot exercises are recommended, even if the legs are not a problem area.Kniebeugen, lounge steps, jumping are particularly effective when you use sports equipment: dumbbells, sports ball, weights, pancakes for the bar.

Exercises to lose weight

The main exercises for losing weight at home are deep squats with a wide legs that swing back from the position from the position of all four and elevators of the pelvis.All effective training include the development of the hips.In order to strengthen the load, weight and rubber bands are used for fitness.

Tabata protocol exercises

Tabata is a system with short interval training.Such classes are most effective for weight loss.These are a short four -minute training based on the principle of intervals.The main difference between Tobat and other complexes isCharge in the fresh airThis is a work at the limit of the possibilities for 20 seconds with a vacation of 10 seconds.Exercises in the course of training can be varied.

Charge for weight loss

Charging processes are simple mobile classes that aim to prepare the body for the coming day.Charging for weight loss at home is not sufficient, but can be an effective addition to other exercises.

yoga

The main goal of yoga is to know yourself and self -improvement.This is a system that not only includes physical exercises, but also meditation.Despite the obvious simplicity, yoga exercises are difficult to carry out and combined with Cardio loading effective to lose weight and increase the muscle endurance.Yoga exercises are static, each pose takes a few minutes.

Pilates

At first glance at Pilates, it seems like a yoga.It really resembles a little yoga, but is a separate type of training.There is no philosophy and spiritual practices in Pilates.Initially, it was developed for rehabilitation after injuries.This is a number of exercises that are carried out at a slow pace, often with sports equipment.

Plank

The bar is a static exercise that draws on the muscles of the entire body and trains its endurance.It can be carried out every day to increase the duration.Above all, the press is tense during the implementation of the bar.

There are several exercises that are carried out from this position.For example "climber".It is carried out as follows: In the pose of the stripes in straight hands, the legs are alternately put on and inserted by the knees on the chest.In addition, elevators are carried out in the pose of the staff, alternative transition from straight arms switch to the elbows and back and turn the body up with one hand.

Effective types of cardio training

Run on a treadmill

The basis of losing weight is the cardio load.They are carried out with a quick heartbeat.During the cardio training, the endurance of muscles and heart is trained.Cardions are contraindicated for people with heart disease.

Running

Running is the simplest and most useful type of cardio training.Daily runs are often sufficient to achieve a quick weight loss.As in every sport, Running has its own technology.When observing, such training helps to increase the endurance, strengthen and cheer up the heart muscle.Daily runs in the fresh air help to get thoughts in order and find a solution for many tasks, as they improve blood circulation throughout the body and contribute to the proper functioning of the brain.

Go

Going is a quieter type of cardio training.It is suitable for those for whom the running load is too high.For weight loss, walking is combined with other types of physical activity and nutrition.

fitness

Fitness is every activity that aims to maintain a physical form.It can be aerobics and homework with dumbbells.Exercise "Burpi" is one of those that are carried out everywhere.It consists of a jump, bar and a push -up.

aerobics

Aerobics helps to lose weight well and has a high level of intensity.Each training starts with a warm up and ends with a route.The duration of a lesson is an hour.

Aquaerobics

Aquaerobica is an equally effective way of training as aerobics, but more gentle.All exercises are carried out with special equipment in water.Water makes the load on the joints soft and its resistance makes every training complex and effective.

A number of exercises for beginners every day

Intensive training will usually not take place every day, but for beginners it is useful to participate every day with a simple burden.In this case, the exercises for every day consists of charging in the morning and walking or running in the evening.

It is better to charge with a slight warm of all joints:

  • Turn the head to the right with smooth circular movements, at the back, to the left;
  • Includes of the head alternately in all directions;
  • circular movements of the hands;
  • Like the torso forward, back, right, left;
    • Exercises for the spine
  • Circular movements of half legs.

The majority of the charging exercises depend on physical training.Without preparation, a number of exercises for beginners look like this:

  • Squat;
  • static failure;
  • Leaps of the pelvis that lie on the back without weight;
  • Press on the knees;
  • twist.

In the evening, a run or at least at a quick pace is suitable for weight loss.Effective jogging is at least 30 minutes.With weight loss, the interval run is best: 3 minutes fast, 3 minutes slow.

With poor health or pain, training stops immediately.

Which training is optimal for girls

House exercises for women aim to strengthen muscle mass and increase endurance.The muscles need a good break, so the training plan includes at least one day for a week.The body also needs a variety of loads: daily training for the entire body includes various exercises.

The dependence of the female body on the menstrual cycle can be seen in a change in endurance and appetite.In the early days of the cycle it is not recommended to carry out strength training with high intensity, medium -heavy loads are welcome.Simple asanas of yoga, walking and light pilates are suitable for this time.The decision about which exercises are now made on the basis of the fountain.

From about 6 to 13 days, a woman's summit with a 28-day cycle is observed.The training for weight loss during this time is the most intense.The most explosive complexes at the protocol of the taboo, the most complex asanas of yoga, the fastest run, the maximum weight of sports bowls - everything is planned for the above -mentioned days of the cycle.

A number of exercises for this period is as follows:

  1. Warm up.
  2. Run for 10 minutes.
  3. Kniebeugen with a wide legs with loads.
  4. Crime with load.
  5. Burpi 10 times.
    6. The child's pose (Balasana)
  6. Twins.
  7. Exercise "climber".
  8. The bench press is available.
  9. Breeding of dumbbells, the lies.
  10. Twist.
  11. Planck.
  12. Stretch.

The performance begins to fall in the days of ovulation, the intensity of the training is reduced.During this time, measured cowardice, the average and low strain on fitness training is suitable for aerobics.

The body's performance continues from 16 to 28 days.The intensity of the training remains at the level of the ovulation days and an additional performance control is added.Girls often want to eat more before menstruation, there is an increased need for carbohydrates.Many carbohydrates eaten will destroy the effect of the training beforehand.

Training program for men

In order to achieve the maximum effect, sports equipment and inventory are used:

  • Reck;
  • Barken;
  • Dumbbells with a weight of 5 kilograms;
  • Rubber bands for fitness;
  • The press for the press.

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

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

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

The Warm -up joint is an obligatory element in every training program.It avoids injuries.The stretching at the end of every training also helps reduce muscle injuries.

Lighting strength training

The quick and stable weight loss is made easier by a large muscle mass.The more voluminous muscle mass, the more calories burn the body alone.The strength training helps to strengthen it.The standard program contains three training days a week.In order to achieve a larger effect, it is recommended to run a run on other days or to say goodbye to a few kilometers in steps.The calm is devoted to one day a week.

During strength training, each exercise is carried out in 4 sets of 10-15 repetitions with subsequent weight gain.

The first day - chest, shoulders, triceps:

  1. Warm up.
  2. Push your hands to the height.
  3. Burpi.
  4. Reverse push -ups from the bank.
  5. Twist.
  6. Planck.
  7. Stretch.
Slow girds

The second day are the legs:

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

Third day - back, biceps:

  1. Warm up.
  2. Pull up with a wide grip.
  3. Pull up a reverse handle.
  4. Put on a maximum number of cross slats that attract a possible number of repetitions.
  5. The bar is 2 minutes.
  6. Stretch.

Exercises with dumbbells

The cheapest sports equipment for training at home are dumbbells.The set of exercises for every day contains at least one lesson with this shell.With Dumbbells you can work out each muscle separately.The set of exercises with dumbbells begins with the examination of the lower body and the back.If you start training with your hands, there is no strength at the end of the classes to have the quality of the big muscles.

An example of home training with dumbbells for every day:

  1. Warm up.
  2. Jump with breeding weapons and legs.
  3. Squat.
  4. Lashes.
  5. Above -side bodies are on side with dumbbells in hands at the breast level.
  6. Tilt to the sides.
  7. The desire for dumbbells in the tendency.
  8. Rising dumbbells standing on biceps.
  9. Fights hands with dumbbells in the tendency to triceps.
  10. Prison with dumbbells on the sides of the stand.

Careful compliance with the technology for carrying out each exercise avoids complaints and injuries and achieved the maximum result.

Training program in the hall

The abundance of simulators in the gym enables the most effective and various training for weight loss.At the beginning of every lesson and at home, a warm -up up is carried out.The training program in the hall uses different muscle groups for a week.Each exercise is carried out in 4 sets of 10-15 repetitions.The weight of the simulators is determined by a, in which the last repetitions in the approach are carried out with effort.

The first day - legs:

  1. Warm up.
  2. Leadership 5 minutes.
  3. Lift the platform with the platform in the simulator.
  4. Failure of the legs in the simulator.
  5. Lunch with dumbbells in your hands.
  6. Fours for 15 minutes.
  7. Stretch.
The thrust of the horizontal block

Second day - back and biceps:

  1. Warm up.
  2. Leadership 5 minutes.
  3. Hyperectstrener in the simulator.
  4. The thrust of the upper block with a straight handle.
  5. The thrust of the lower block.
  6. Lift a bar with a curved rod on the biceps.
  7. Concentrated climbing of the dumbbells sitting on biceps.
  8. Fours for 15 minutes.
  9. Stretch.

Third day - chest and triceps:

  1. Warm up.
  2. Leadership 5 minutes.
  3. The bench press is located on a horizontal bank.
  4. The bench press on the inclined bank.
  5. Breeding of dumbbells, the lies.
  6. The thrust of the upper unit on triceps.
  7. French bench press.
  8. Fours for 15 minutes.
  9. Stretch.

The running load can be carried out on a separate day or on a separate day.

Excessive efficiency exercises

Losing weight became a trend a few decades ago.New paths appear every few years to lose weight.Among them is the vacuum of the abdominal and respiratory study.

Breathing gymnastics

The purpose of breathing the gymnastics is to increase the oxygen flow into the body.It helps to improve the ventilation of lungs and overall well.There is no connection to weight loss here.In addition to the main training session, the desired breathing exercises do not contribute to weight loss.

The vacuum of the abdomen

Numerous authors promise the waist Aspen everyone who will do this simple exercise regularly.It really allows you to work out the transverse muscles of the abdomen well, but fat never leaves it locally.To burn fat, you need loads all over the body with accents at certain points in combination with the right nutrition.If there have been a lot of fat deposits in the stomach and sides, the abdominal vacuum itself will not help from tomorrow to evening to lose weight.

How quickly you can lose weight

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

With regular strength training for weight loss, for example, the weight cannot be very quick for one year, but the appearance will gradually improve due to the muscle reinforcement.

Diploma

  1. Dilabout exercises are effective with their regularity.
  2. Don't wait for immediate results.The body needs the habit of physical activity.
  3. High weight loss is impossible without adequate nutrition.
  4. The key to the good weight loss is an appropriate calorie deficit that is created thanks to intensive training.