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Home fitness for weight loss: the complex of intensive exercise

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Home fitness for weight loss: the complex of intensive exercise
The contents

  • The basic rules of weight loss
  • The necessary conditions for home fitness
  • Warm-up
  • Study of legs and buttocks
  • Exercises for a slim waist
  • Strengthen the abdominal muscles
  • Stretching and relaxation

Sun rays cause not only positive emotions. For many it becomes clear that the winter months with holidays and feasts left too obvious traces in the form of extra pounds. It is not necessary to despair: losing weight is possible, even if you train at home. Follow the simple set of exercises, you can gradually get rid of fat. The main thing is to work out regularly and follow a proper diet. Then the figure will become slim and toned, and a new swimsuit would be a couple of sizes smaller than the previous one.

The basic rules of weight loss

To the effect of exercise was maximal, it is necessary to observe the following rules.

  • Gym on an empty stomach is not recommended. So an hour before class is necessary, it is desirable to arrange a light protein snack. After a workout, you must wait 1.5-2 hours before the next meal.
  • To avoid dehydration, you should drink both before and during class. Enough time to do 1-2 small SIP.
  • Losing weight is possible only at sufficiently high intensity workouts. The number of repetitions of each exercise for a trained athlete — around fifty. You can split it into several approaches. Beginners should perform a feasible number of times, gradually increasing the load.
  • Training should begin with warm-up. Exercises to warm up muscles and ligaments take a little time, but help prepare the body for exercise and prevent injury.
  • To complete the necessary training, stretching exercises and relaxation.
  • Optimum performance of a complex three times a week. This mode of training allows you to efficiently load the body and gives enough time for the body to rest and recover.
  • The rate of weight loss depends on the right attitude. To train when no one and nothing distracts.
  • In order not to lose motivation, you must not only clearly present the results we seek. It is equally important to track intermediate outcomes and to encourage yourself even for small victories on your way to losing weight. This can be a movie, concert or something else that is fun.

    It is important to remember that muscles weigh more than fat. This may cause a small increase in weight after the first weeks of training. Therefore more revealing to track the results will be not weighing and measurement of volume measuring tape.

    The necessary conditions for home fitness

    Home fitness complex is good in that for its implementation does not require any special conditions. The main requirement for the place of exercise — having enough free space. Clothing and footwear should be comfortable, not constraining movements.

    The equipment needed for training: Mat, dumbbells weighing 1.5 to 2 kg, jump rope. Also, don’t forget to prepare a towel and a water bottle. To do it more fun, you can find the right music.

    Warm-up

    At the beginning of any activity, you must warm up your muscles and ligaments. You should jump rope, run in place for 7-10 minutes.

    Then it is necessary to perform warm-up complex, which includes rotations in the major joints, starting with neck and ending with the ankle.

    Study of legs and buttocks

    Exercises for the lower body belong to the high-intensity. They help to burn more calories faster and become slimmer.

    • Lift the knee in front of him.
  • Stand straight, feet together.
  • Bend the leg and lift it, pulling your knee toward your chest.
  • Do 12-15 times and change leg.
    • The splaying of the legs.
  • From the initial standing position bend one leg at the knee, deploy, and straighten it to the side.
  • The support leg stays straight.
  • To do this 15 times and repeat the other leg.
    • Swings from the position of “karate”.
  • Arms bent at the elbows in front of him, clenched fists. One foot to put in front, the second a little behind.
  • To make the swing leg to the rear.
  • Perform 10 repetitions and switch legs.
  • Between sets, you can jump on the spot. So will increase the burning of calories.
    • Squats.

    It mnogoetajnoe exercise promotes active development of the thighs and buttocks. You must follow the technique of performing squats: at the bottom of the thigh should be parallel to the floor. To protect the knees, do not pull them over your toes. Squatting should submit a pelvis as before. When lifting you need to stretch your heels to the floor. To increase the load holding thighs dumbbell.

    • “Plie”.

    This version of squats to do, widely spreading legs and socks in hand. The back is straight. Need to drop three bills, make the climb — two. In the bottom angle at the knees should form 90. Need to do 2-3 sets of 5-10 repetitions.

    • Attacks.

    They are working on the buttocks and anterior thigh. Attacks are performed in the following way.

  • Stand straight, feet together, hands cross on the chest or positioning on the belt.
  • To do a lunge the right leg forward. The angle in her knee leaves 90. A second elbow is directed at the floor.
  • To perform a lunge the same leg back.
  • To do this 15 times and switch legs.
    • Mahi aside.
  • Get down on the floor, leaning on his knees and palms. Straighten one leg and take her to the side.
  • To raise straight leg, lower without touching the floor.
  • Do 15 times for each leg.
    • Lift legs back.
  • Starting position — stand on all fours, one leg bent at right angles and laid back. Thigh parallel to the floor.
  • Lift the heel to the ceiling.
  • Return the leg back. At the bottom it should not fall below parallel to the floor.
  • Do 15-20 reps each leg.
  • Exercises for a slim waist

    To make the waist thinner, don’t need much to pump the lateral muscles of the trunk. This can cause the opposite effect and give this body part an extra amount. To form the waist using exercises to strengthen and stretch the oblique muscles of the abdomen.

    • Circle housing.
  • To take starting position: stand up straight, hands to cross in front of him.
  • Rotate: bend over to the right leg, hand and head lowered, move them to the left leg and climb it to its original position.
  • To be done 5 times to each side.
    • Tilts.
  • Stand straight, feet shoulder width apart.
  • To skew to the right. The hand slides downwards along the side surface of the body. Should feel a stretching the left side of the body.
  • To make 8-10 times in each direction.
  • Strengthen the abdominal muscles

    The main exercise to work out the abdominal muscles — crunches. They can be run in the classic version, and diagonally. In the latter case will be developed obliques.

  • Lie on the floor, hands behind his head. Feet slightly apart, bend at the knees.
  • To perform the twisting due to the tension of the abdominal muscles.
  • The back below the shoulder blades from the floor to tear should not be.
  • Lower the body, the neck is not straining.
  • To perform at least 10 times and go to the diagonal twisting. For this we need to put the Shin of the left leg on the right knee and twist toward her to the right elbow reach the opposite knee.

    Stretching and relaxation

    To complete the fitness exercises you should stretch. These exercises will make the muscles more elastic and relieve post-workout pain. You should stretch the main muscle groups: thighs, calves, buttocks, chest, back and arms.

    At the end of class to relax, taking a pose of yoga — Shavasana. To do this, lie on your back, arms and legs dissolve at a comfortable width. Close your eyes and completely relax.

    Uses photographs Shutterstock

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