A set of exercises for weight loss at home and in the gym

Excess weight is one of the biggest aesthetic problems of a person that can affect health. There are degrees of obesity, starting from which, take the appropriate treatment. But with almost any severity of the disease active actions will be assigned.

Rules and recommendations for training at home

If you suffer from excess body weight, then you can do a lot of weight loss exercises at home. But there are certain rules that must be followed:

1. The first and most important rule - regardless of the degree of obesity and your own assessment of your condition, you must consult a doctor to get advice. The specialist will be able to find hidden contraindications in which physical activity will be unacceptable, and will be able to prescribe supportive therapy and the recommended diet.
2. Loads should be average, in no case try to increase them. The main thing is to achieve regularity, a professional approach can be carried out only under the supervision of a qualified trainer.
3. In any conditions, the basis of fat loss is a diet. It should include all the necessary elements, a sufficient amount of protein (0.6-1g per kg of weight), vitamins and a small amount of carbohydrates. For this, a so-called carbohydrate-free diet is usually used, the meaning of which is in gradually reducing the amount of carbohydrates, bringing them to a value of 150-200 g per day. It is also very important to increase the use of water, you will need to bring to a value of at least 2 liters per day.
4. It is important to observe the principle of the progression of effects on the body. This means that any load must be increased by increasing the time or more volume.

Exercises should be simple, but effective. You will need to become familiar with sports terms. Here are some of them:

• cardio is a physical action that determines the effect of a light or medium load for a long time (most effective for weight loss);
• fat burning is a process that is achieved by observing many factors;
• Approaches - an indicator of how many approaches to one exercise will be required, with a certain number of repetitions, for example, squats in 3 sets of 8 repetitions are possible.

It is important to observe self-discipline, as there will always be a distraction at home, the situation does not at all dispose to fruitful activities. If you are inclined to stop any activity due to laziness, then it is best to gain motivation by looking at other people's results. Seeing progress, you want more and be able to beat your excess weight.

How to exercise warm-up before training

Warming up is very important because it helps the body to transfer activity more easily and is the prevention of various injuries and sprains. Proper warm-up is the key to successful training.

How to warm up before doing the exercises? There are several ways to warm up before exercise. You can spend a full warm-up or only partial, that is, to knead the whole body or only certain muscles.

If you have a little time, at least you need to carry out a partial option. It is desirable to warm up every time. Full warm-up can go from the top of the body to the bottom or vice versa. It is very important to warm up the joints, especially before cardio. During this procedure, the pulse goes into the work area, it should already be more than 100 beats per minute.

The process of warming up can include a simpler repetition of something, various stretching, swinging and just physical actions.

When you feel that you are ready for activity (it usually takes 15-20 minutes), you can proceed to them, but it is worth remembering that it is important to repeat any exercise at a warm-up pace, with a reduced number of repetitions.

The complex, which is suitable for beginners

In fact, the choice of a novice person is not great, especially if he is going to study at home. But at first, progress comes from almost any activity, which is accompanied by proper nutrition and other factors.

Some people advise starting with simple physical education, which many performed while being students at school. It really will be effective, but not for long. To make your actions as productive as possible, you need the following minimum inventory:

• gym mat and ball;
• free weights, namely collapsible dumbbells up to 20 kg;
• a hoop and exercise bike or any device that can provide long-term cardio load.

At the very beginning, you just need to be active, which means regularly doing cardio, starting from 2 times a week, bringing the rate to 3-4 times. For intensive training, you can use the exercise bike, just doing it for 20-40 minutes, watching the gradual increase in load, due to a higher intensity or extension of work time.

How training will take place depends on your current fitness, the amount of excess weight and the desired result. If you have obesity of the last stage, then many exercises will simply not be available for you.

With such a degree lose weight with the help of a normal diet and hiking. If you have only a slight deviation from the normal mass, then use the full range of available loads. Considering more complex training for beginners to lose weight at home, you can use the following simple exercises in it:

1. Squatting with dumbbells in the hands with such a weight that you can do 12-14 repetitions in 1 approach. Required after a thorough warm-up. To engage all your muscles, try to squat as deeply as possible with your legs apart and shoulder width apart.
2. Deadlift on straight legs 12-14 repetitions in 1-2 sets (deadlift includes lifting dumbbells from the floor due to the effort of the buttocks and the back, while keeping your back straight and pull along the legs). You will need to put your legs narrowly enough, take the weights and pull them due to the effort of a straight back.
3. At home, you can carry out static work, for example, to train the so-called bar. To do this, take a horizontal position and spend as much time as possible. At first, you can get up on your knees, later, to add to the load on your muscles, you can get up into a full support while lying down. This work allows you to effectively burn fat and strengthen the muscles responsible for posture and abs. A good result is considered 2 minutes full bar.
4. To train the calf muscles, you can do socks, and for training your back, you can use regular bends. All this will help at first begin to lose weight. It is recommended to do ascents and tops for 20 repetitions.
5. It is very important to train the lower back, because it is she who is responsible for the posture. To do this, you can do the so-called boat, and it is best to purchase a special machine for hyperextension. The boat is performed in a prone position on the stomach, after you accept this position, you will need to raise your legs and body up to make a pose similar to a boat, then you need to lock in that position for at least 10 seconds. Hyperextensions - a more developed version of the boat, performed on a special simulator. In it, you will be fixed in the lower part, and you will be doing extensions of the lumbar region with your upper body.
6. Separately, it is worth noting the usual physical culture, it will help to take a significant part of the time. It can include various spins, swings and lunges.
7. Push-ups are not the most important exercise for girls, but it helps to form the right figure. Here, the main total time under load, so you can push up in a simplified version, while kneeling.

Daily trainings for women

A cycle that can be repeated every day should have light or medium loads in order for the body to recover in one day. The following complex of effective exercises for weight loss for every day will do:

1. To bring the abdomen and sides in tone, do the curls lying down and tilting sideways with minimal burden in one hand. The appearance of a healthy belly depends entirely on the percentage of body fat, so you need to do everything without fanaticism, only in order to strengthen the abdominal muscles. Twisting can be done only if you have only a little extra weight or got to this mark.
2. Regardless of the completeness, slopes and various turns are available. They are performed simply, you need to take the starting position, put your legs narrowly, and just start to bend in different directions, sometimes using the rotation of the entire body.
3. Classic squats are perfect for hips, buttocks and legs. Everyone knows about squats, but it is difficult to execute them correctly so that everything moves to the top of the hips (the most problematic areas). You will need to pull the pelvis back and try to feel the target muscle.
4. Practically the same muscles are affected by attacks. In any performance, they shift the load to the top and bottom of the hips. When performing lunges, the most important thing is not to bring the knee forward, that is, to prevent it from forming an angle above 90 degrees.

Not the most problematic part, but still requiring attention is the arms and shoulders. In the arms, even in fairly slim people with age, the triceps muscles lose their tone, and the skin begins to just hang.

Work that will involve both shoulders and triceps - pushups. In the classical sense, it is performed from the floor, but a person with excess weight can begin to do it even from the wall, lowering the level with time. It is quite possible to find a very lightweight dumbbell and begin to do the extension of the elbows from behind the head in order to directly affect the area of ​​the arms and the hanging skin.

All of the above can be done daily, the repetition range should be from 10, while there should not be a failure, that is, you should end them with average fatigue.

You can give the load on the whole body at once in one day or alternate them, doing exercises on different parts of the body in turns.

House occupation for men

Men suffer from excess weight no less than women. But many men start the process of losing weight much easier, since they have more hormones and are more disciplined. To start losing weight, men will need the same equipment as women, but in addition to cardio, strength training will be used.

Here is a suitable set of exercises for weight loss at home for men:

1. The first exercise for men is pushups. They are able to develop the pectoral muscles, and with a large number of repetitions and approaches, they burn fat. Many are familiar with the technique of execution, it is the adoption of the support lying down and pushing the chest with the touch of the floor. To maintain progression, you can add load using a backpack with a weight.
2. As an antagonist of push-ups, there are always pull-ups that develop the arms and back. To perform them you need a horizontal bar. If you can not pull up, you can start with the so-called negatives, that is, the pull-up phase is performed using, for example, standing on a stool, and lower already due to the efforts of the hands. Pull-ups are performed with medium grip to load all the muscles.
3. For the lower body the most effective is running. That it allows you to burn fat and give a useful load on the heart. In the apartment, you can do jogging on the spot with a high knee up, but only if you live on the first floor. It is best to run in the fresh air, and at home for the bottom of the body to perform squats and lifting socks. Duration is important for losing weight, so the running speed should be minimal, the process itself can initially take 5 minutes, over time you should strive for a figure of more than 30 minutes.
4. If there are dumbbells, then you can press them lying. The bench press is performed on a horizontal surface, the person lies down with the burdening and performs squeezing, after, repeats this required number of times. For weight loss need a little weight and a lot of repetition.
5. Dumbbells will help train your arms, you will need to perform biceps lifts and triceps extensions. Many people are familiar with biceps lifts, everything is done by flexing the arm. The extensions are performed with one dumbbell, the initial position is the burden in the two hands that hold it above the head, then the arms bend and fall behind the head, after that, everything comes back.
6. Twisting for the press. It is familiar to many, it can be performed to strengthen the muscles of the cortex. You will need to lie back on a horizontal surface, and just start to raise the torso, it is desirable to fix the legs and bend at the knees.

These exercises are quite simple and are not traumatic. They are performed with an emphasis on endurance, that is, with a wide range of repetitions up to 20 times.

What a set of exercises will help you lose weight fast in the gym

As mentioned above, the most effective training requires special equipment and working environment. It is very difficult to achieve this at home, so you need to go to the fitness room. This can be done after you get the first result thanks to simple training, but you want to achieve even more.

So, you are in the gym, but do not know where to start. Many girls who are overweight are very afraid to gain muscles, but often this is not possible even for some men who have the level of required hormones several times higher than women. Therefore, you can do many exercises without fear.

In the hall it will be important for you to get a full impact due to free weights. Under this concept is usually meant barbells and dumbbells. Practically the same exercises are performed as at home, but with weight. Warm-up begins with a treadmill for 15 minutes.

Everything is divided into different days, so-called split programs are obtained.

Among specific exercises for men:

• bench press barbell;
• deadlift;
• pulling up;
• dumbbell traction in the slope;
• squats.

For women:

• squats;
• attacks;
• leg presses in the simulator;
• use of the butterfly simulator;
• traction on straight legs.

Most exercises require sophisticated techniques, which only a qualified trainer can tell, based on your anthropometric data. He will be able to create a program where he will combine the listed as correctly as possible, as well as prompt the number of repetitions on different days.

Stretching and hitch

Not less important actions are various delays. This concept includes the actions performed after a workout, which can reduce recovery time and increase the result.

Under the hitch is usually meant easier exercise, for example, a few squats after training, as well as stretching the whole body, starting from the back, ending with his hands.

The back of the legs and back are stretched with classic bends. To stretch the shoulder girdle, you can use a towel or shelf, taking them with such a grip, so that you can get everything by the head with little effort.

Stretching the front surface of the thigh will help move the socks of one leg behind the back. Many people know about the splits, but there is no need to carry it out, as this is quite a traumatic task.

Each time in the stretch you can progress, that is, to increase the degree of stretching. Once you have achieved significant results, you can perform supporting activities.

The process of losing weight requires perseverance and patience. It is very important to use the help of experts and establish the root cause of the disease. Classes should be selected individually and should not harm the person.

Another set of effective exercises is in the next video.

Watch the video: Workouts for Women : How to Lose Belly Fat with Exercises (April 2024).