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Home fitness: benefits and effective exercise program
- Advantages of home training for weight loss
- Warm-up exercises for home
- Weight loss in hands
- Elaboration of the abdominal muscles
- The development of the buttocks
- Exercises for toned thighs
For quick and effective weight loss is not necessary to visit fitness centers and to use the services of a individual coach or instructor. Sometimes an exercise is more effective than working out at the gym. Basically the effect of a fitness training depends on personal motivation and inner peace, so many people easier and more convenient to exercise at home.
Advantages of home training for weight loss
Workout for weight loss at home have many advantages, they are popular with a large number of people. The main advantages of home occupations are:
- saving energy, money and time to travel to gym and back;
- comfortable home environment;
- the presence of a large range of different training programs from which to choose the most suitable and interesting option;
- self-study the most difficult zones (abdomen, back, thighs, buttocks);
- the possibility of a personal fitness program;
- the ability to change the schedule of exercises based on your health goals.
Warm-up exercises for home
Before starting the main program for losing weight, should adopt a warm-up. Exercises warm-up unit is designed to heat the muscle tissue, tendons, ligaments and joints. If they are not carefully prepare for the training, the next morning you Wake up with the effect of delayed onset muscle soreness (severe muscle pain) or get a sprain.
The movements for the workout are fairly simple, so will not cause difficulties even for beginners:
- the head tilts from side to side;
- rotating the neck clockwise and counterclockwise;
- rotational motion of the shoulder joints;
- arm swing amplitude of the limb;
- the slopes of the body from side to side;
- the deflections of the spine forward and backward;
- rotation of the pelvis;
- attacks alternately on each leg;
- leg swings forward and back;
- classic squats;
- rise on the toes;
- rotation of the knee and ankle;
- stretching of ligaments (string, springy movement to the feet in the slope of the standing poses, rolling from foot to foot in the squat).
Weight loss in hands
Get rid of problem areas will help simple but effective movements that you should perform 2-3 sets of 8-10.
Take the emphasis lying. Toes rest on the floor. Hands extend. On the inhale bend your elbows and lower your upper body to the limit. Then straighten the limb to the initial position.
- Dumbbell bench press.
Lie on the floor, grab a dumbbell. Raise your outstretched arms with shells up, then lower down and pull apart in different directions. In addition to pumping hands, this exercise helps to strengthen pectoral muscles.
Elaboration of the abdominal muscles
Slimming in the abdomen is possible if systematically train the abdominal muscles. The abdominal muscles will help to work out the following exercise:
- Classic twisting.
Lie down on the floor, legs bend at the knees. Hands place behind head or on your chest in a crossed position. Keep your chin straight. On the inhale lift the body up to 30-40 degrees from the floor, then occupy their initial position. Perform the load in 3-4 runs for 10 to 12 repetitions. The exercise actively involves bundles of straight and transverse abdominal muscles. To enhance the effect of the training, you can use the pancake from the rod on the breast as a complication or to accelerate recovery.
- The side plank.
Take the emphasis lying – as in the standard push-UPS. Turn over on his side so that the top leg was on the bottom. Supporting hand pull to the limit, and put on the belt. Tighten your abdominal muscles, buttocks and thighs. Avoid deflection: the body should be stretched. Get down on forearm supporting the hand and hold in a static position for at least 30 seconds. Then return to the starting position and repeat the element on the other side. Load uses oblique abdominal muscles and accelerating the heart rate stimulates fat loss.
The development of the buttocks
Home fitness will help you efficiently develop the gluteal muscles. This area is considered to be one of the most problematic, and therefore requires special attention. The number of exercises for beginners – 2-3 sets of 10-12 repetitions for advanced athletes is 3-4 sets of 12-16 repetitions.
To physical activity is moved to the buttocks, and not on the joints and hips, the placing of the feet should be wide. Squat as deeply as possible. Keep your heel from the floor, keep the back flat, with a slight natural curve in the lower back. To increase the intensity of the load you can apply additional weights (barbell, dumbbell, kettlebell).
From a standing position take a wide step forward with one foot. The second leg should be supporting, the knee cannot be lowered to the floor. The leading leg should form a right angle between the femur and tibia. Return to starting position and repeat the movement on the other side.
- The gluteal bridge.
Lie on the floor, hands to support and pull along the body. Bend legs at the knees. On the inhale, lift the pelvis up to the limit, maximally tighten your buttock muscles and hold in this position for 15-20 seconds. Then return to the original position.
Exercises for toned thighs
To activate weight loss, strengthen and develop the muscles of the hips, will help dynamic movement.
- Lie on your back.
Pull the legs forward, feet together together. Do the exercise “scissors” in the active pace for 2-4 minutes.
Buy step-platform or use any elevation height of 20-30 cm Complete salageanu on the platform and the subsequent descent of the projectile. The fast pace can burn about 200 calories during 30-40 minutes. The effectiveness of physical activity can increase, if you perform the movement with high knees.
- Take a seat on the back.
Hands pull along the body for extra support. Raise your legs and do the exercise “Bicycle”. Make leg movements that simulate pedaling a bike, within 2 minutes forward and backward. Then periodically speed up, slow motion.
Home fitness training for weight loss allow without going to the gym to achieve the external aesthetics of the body and getting rid of excess weight. The result was fixed for a long time, the physical strain required to constantly change and combine.
Cardio activity should be combined with strength training and high-intensity load should punctuate with reasonable. This approach will help the muscles time to rest, which will provide the body with quality restoration.
Uses photographs Shutterstock