Exercise complexes to lose weight at home and in the gym

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

The best option is to train in fresh air or in the large area gym.However, in the absence of such an opportunity to abandon training, it is not worth it.Landing exercises are also suitable for home training.

General requirements for home training

Homemade exercises are carried out no less than an hour after eating, but not with an empty stomach.An hour before training, food is consumed in carbohydrates.Training with an empty stomach is unacceptable.

During training, you must drink as much water as you want to avoid dehydration.Water must get warm, small sips.

The training is done with or without sports teams.Body exercises are no less effective than with inventory, subject to correct execution.

The basis of weight loss exercises is a cardiovascular load.Outside the equipped gym, this runs and walks at a fast pace 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 damage health, too low it will not give an effect.

Exercise of complexes for the whole body

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

Exercises for weight loss of sides and abdomen

Exercises to lose weight at home include inclinations, turns and lifters of the box.The fear in the form of weights and weighting agents will make training more complex and effective.

Hand weight loss exercises

To lose weight, exercises with weights are performed: raise the weights in standing or sitting biceps, extending the hands with weights in a triceps on a slope or in a stop in a bank, warp of the head behind the head, dumbbells with standing dumbbells or that are down and other exercises.To lose weight, manual exercises are performed intensely, with a lot of light repetitions and weights of up to 3 kilograms.

Exercises for leg weight loss

Leg muscles are larger than other muscles.With a load in this area, the body passes most of the calories.Feet exercises are recommended even if the legs are not a problematic area.The squats, the lunges, the jumps are especially effective when sports equipment is used: weights, sports ball, weights, pancakes for the bar.

Exercises to lose weight thighs

The main exercises to lose the thighs of weight in the home are deep squats with a wide leg configuration, swinging back and sides from the position in the four legs and elevators of the pelvis.All effective training includes the development of hips muscles.To strengthen the load, weight and rubber bands for physical condition.

Tabata protocol exercises

Tabata is a short intervals training system.These classes are more effective for weight loss.These are short four -minute training, based on the intervals principle.The main difference between Tobat and other complexes isThis is work on the limit of opportunities for 20 seconds with a 10 second vacation.Exercises within the framework of training can be diverse.

Load due to weight loss

The load are easy mobile classes aimed at preparing the body for the next day.A load for weight loss is not enough, but it can become an effective addition to other exercises.

Yoga

The main objective of yoga is to know himself and himself.This is a system that includes not only physical exercises, but also meditation.Despite the apparent simplicity, yoga exercises are difficult to perform and combined with cardiovascular load are effective to lose weight and increase muscle resistance.Yoga exercises are static, each pose lasts a few minutes.

Pilates

At first glance to Pilates, it looks like a yoga.It really looks a bit to Yoga, but it is a separate type of training.There is no philosophy or spiritual practices in Pilates.Initially, it was developed for rehabilitation after injuries.This is a series of exercises that are performed at a slow pace, often using sports equipment.

Plancho

The bar is a static exercise that solves the muscles throughout the body, trains its resistance.It can be done every day, increasing the duration.Above all, during the implementation of the bar, the press is tense.

There are several exercises that are carried out from this position.For example, "climber."It is done as follows: in the pose of the strips in straight hands, the legs are attracted alternately by the knees to the chest and put in their place.In addition, in the pose of the bar, elevators are performed, the alternative transition of straight arms to the elbows and back, turning the body with raising a hand.

Effective types of cardiovascular training

The basis of losing weight is cardiovascular load.They are performed with a quick beat.During cardiovascular training, muscle resistance and heart are trained.Cardions are contraindicated for people with heart disease.

Run

Running is the easiest and useful type of training in Cardio.Daily careers are often enough to lose weight.As in any sport, running has its own technique.When observing it, this training helps increase resistance, strengthen heart muscle and cheer up.Diaries are executed in the fresh air help to put the thoughts in order and find a solution for many tasks, since they improve blood circulation throughout the body and contribute to the proper functioning of the brain.

Walking

Walking is a quieter type of cardiovascular training.It is suitable for those for whom the career load is too high.For weight loss, walking is combined with other types of physical activity and diet.

Physical aptitude

Physical aptitude is any activity aimed at maintaining a physical form.It can be aerobic and weight task.The "Burpi" exercise is one of those that are done anywhere.It consists of a jump, a bar and thrust.

Aerobics

Aerobics help lose weight well, it has high intensity.Each training begins with a warm and ends with a stretch.The duration of a lesson is one hour.

Needle

Aquaerobica is an equally effective type of training than aerobics, but more gentle.All exercises are carried out in water using special equipment.Water softens the load in the joints, and its resistance makes each exercise complex and effective.

A set of exercises for each day for beginners

Intensive training is usually not carried out every day, but for beginners it is useful to participate daily with an easy load.The set of exercises for each day in this case is to load in the morning and walk or run at night.

It is better to start loading with a light and warm of all joints:

• turning the head with soft circular movements forward, to the right, the back, to the left;
• Head inclinations alternately in all directions;
• circular movements of the hands;
• tilting the torso forward, back, right, left;

• Circular movements of half -legged.

Most load exercises depend on physical training.Without preparation, a set of home exercises for each day for beginners is seen:

• squatillas;
• static lunge;
• elevations of the pelvis found in the back without weight;
• pushing his knees;
• cramp.

At night, a race or at least walk at a fast pace is suitable for losing weight.The effective trot is at least 30 minutes.For weight loss, interval execution is better: 3 minutes fast, 3 minutes slowly.

With poor health or pain, training stops immediately.

What training is optimal for girls?

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

The dependence of the female body in the menstrual cycle is manifested in a change in resistance and appetite.In the first days of the cycle, it is not recommended to perform high intensity resistance training, moderate loads are welcome.For this period, simple yoga asanas, walking, light pilates are adequate.The decision on what exercises do these days are taken on the basis of good.

From approximately 6 to 13 days, a woman's peak is observed with a 28 -day cycle.Training for weight loss during this period is the most intense.The most explosive complexes in the Tobat protocol, the most complex asanas of yoga, the fastest race, the maximum weight of sports shells, all this is planned for the previous days of the cycle.

A set of exercises for this period is as follows:

1. Heating.
2. Running 10 minutes.
3. Squats with wide leg configuration.
4. Ms jugales with load.
5. Burpi 10 times.

6. Twins
7. "Climber" exercise.
8. The bench press is standing.
9. The weights of liar reproduction.
10. Cramp.
11. Planck.
12. Extension.

In the days of ovulation, performance begins to fall, the intensity of training is reduced.During this period, the measure of cowardice measure, the average and low physical training load, aerobics are adequate.

From 16 to 28 days, body performance continues to fall.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 a greater need for carbohydrates.Many eaten carbohydrates will deny the effect of training previously.

Training program for men

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

• horizontal bar;
• Gate;
• weights that weigh 5 kilograms;
• rubber rubber for physical condition;
• The press for the press.

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

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

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

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

Lighting strength training

Fast and stable weight loss is facilitated by great muscle mass.The more voluminous muscle mass, the more calories burn the body at rest.Power training helps strengthen it.The standard program contains three days of training per week.In other days, to achieve a greater effect, it is recommended to run or pass a few kilometers in the steps.One day a week is dedicated to resting.

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

The first day: chest, shoulders, triceps:

1. Heating.
2. Pushing your hands on elevation.
3. Burpi
4. Inverse push -ups from the bank.
5. Cramp.
6. Planck.
7. Extension.

The second day are the legs:

1. Heating.
2. Classic claquillas.
3. Classic attacks.
4. Inverse attacks.
5. Squats with jump.
6. Burpi 3 sets 10 times.
7. Planck.
8. Extension.

Third day - Back, biceps:

1. Heating.
2. Getting up with an extensive grip.
3. Throwing an reverse grip.
4. Pulling a low number of repetitions of low transverse bar.
5. The bar is 2 minutes.
6. Extension.

Weighing exercises

The most affordable sports team to train at home are weights.The set of exercises for each day includes at least one lesson with this shell.The weights allow you to solve each muscle separately.The set of exercises with weight begins with the study of the lower part of the body and back.If you start training with your hands, at the end of classes there will be no strength to have the quality of the large muscles.

An example of home training with weight for every day:

1. Heating.
2. Jump with reproduction arms and legs.
3. Squats.
4. Lugs.
5. Turos of the body, standing, side by side with weights in the hands at the chest level.
6. He leans to the sides.
7. The desire of weights in the inclination.
8. Ascending weights standing on biceps.
9. Fighting with weight with weights in the inclination in the triceps.
10. He raises his hands with weights to the sides of the position.

The careful observance of the technique of each exercise will avoid discomfort and injury and achieve the maximum result.

Training program in the hallway

The abundance of simulators in the gym allows the most effective and diverse training for weight loss.At the beginning of each lesson, as well as at home, a warm joint is carried out.The corridor training program for a week uses several muscle groups.Each exercise is carried out in 4 sets of 10-15 repetitions.The weight in the simulators is established in one in which the last repetitions in the approach are made with effort.

The first day - legs:

1. Heating.
2. Execution Route 5 minutes.
3. Raising the platform with the platform in the simulator.
4. Leg failure in the simulator.
5. Lunches with weights in your hands.
6. Execution route for 15 minutes.
7. Extension.

Second day - return and biceps:

1. Heating.
2. Execution Route 5 minutes.
3. Hyperectstension in the simulator.
4. The thrust of the upper block with a straight grip.
5. The thrust of the lower block.
6. Raising a bar with a curved bar in biceps.
7. Increase concentrated in weights sitting in biceps.
8. Execution route for 15 minutes.
9. Extension.

Third day - chest and triceps:

1. Heating.
2. Execution Route 5 minutes.
3. The bench press is lying on a horizontal bank.
4. The bank presses in the inclined bank.
5. The weights of liar reproduction.
6. The thrust of the upper unit in the triceps.
7. French bank press.
8. Execution route for 15 minutes.
9. Extension.

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

Excessive efficiency exercises

Losing weight became a trend a few decades ago.Every few years, new ways of losing weight appear.Among them is the void of the abdomen and the gymnastics that breathes.

Respiratory gymnastics

The purpose of breathing gymnastics is to increase oxygen flow in the body.It helps improve lungs and well in general.There is no connection with weight loss here.Breathing exercises, if desired, are carried out in addition to the main training, do not contribute to weight loss.

The abdomen emptiness

Numerous authors promise the waist aspen to all who will regularly do this simple exercise.It really allows you to solve the cross muscles of the abdomen, but the fat is never going locally.To burn fat, you need loads throughout the body with accents in certain places in combination with adequate nutrition.If many fat deposits have accumulated in the abdomen and sides, then the void of the abdomen, even from morning to night, will not help lose weight.

How fast you can lose weight

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

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

Conclusion

1. The thinning exercises are effective with their regularity.
2. Do not expect instant results.The body requires a habit of physical activity.
3. High quality weight loss is impossible without adequate nutrition.
4. The key to good weight loss is an adequate calorie deficit, which is created thanks to intense training.