W-loss Official site
Share this

Exercise complex to lose weight at home and in the gym

Girl exercises with dumbbells

In order to stay healthy, he needs physical exercise.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 a large gym.But without such an opportunity, it is not worth giving up on training.Weight loss exercise is also suitable for home training.

General requirements for home training

I did home exercise for a few hours after dinner, but I didn’t do it on an empty stomach.Eat carbohydrates an hour before training.Fasting training is unacceptable.

During training, you need to drink as much water as possible to avoid dehydration.The water should be warm, hawker.

Training without exercise equipment.Physical exercises are no less effective than stock, but they must be performed correctly.

The basis of weight loss exercise is aerobic exercise.Outside the fully equipped gym, this is running and walking at a few kilometers of fast pace.

For running, you will need special clothes and shoes to make it convenient and safe.

When choosing a set of exercises, it is necessary to consider the level of physical exercise.Too high class strength will harm health, and too low will not produce any effect.

Exercise the complex for the entire body

There are many exercises available at home.

Exercise to reduce weight on the sides and abdomen

Exercises for weight loss at home include tilting, turning and lifting of the shell.Exercise with elastic beltFear in the form of dumbbells and weighting agents can make training more complex and effective.

Weight loss exercises

To lose weight, perform a dumbbell exercise: Lift the dumbbells on the standing or sitting biceps, use the dumbbells to stick out your hands on the slope or on the bench, from behind, dumbbell dumbbells, dumbbell dumbbells, dumbbell dumbbells, stand or other exercises.To lose weight, manual exercises were performed, and a lot of repetition and dumbbells were performed, up to 3 kg.

Exercise your legs and lose weight

The muscles of the legs are larger than other muscles.The body has the most calories when loaded on this area.Even if the legs are not the problem area, footwork exercises are recommended.When using sports equipment, squats, lunges, and jumps are particularly effective: dumbbells, sports balls, weightlifting, pancakes in the bar.

Exercise for weight loss thighs

The main exercise for thighs to lose weight at home is squats, with wide legs, swaying backwards, swinging sideways from all quarters of the pelvis and lifted positions.All effective training includes developing the muscles of the hips.To enhance the load, rubber bands of weight and fit are used.

TABATA protocol exercises

Tabata is a short interval training system.Such courses are most effective for weight loss.These are short four-minute training based on the interval principle.The main difference between Tobat and other complexes isCharge in fresh airThis is a chance limit within 20 seconds, with 10 seconds off.Exercises within the training framework can be varied.

Weight loss charging

Charging is a simple mobile course designed to prepare the body for the upcoming body.One type of charging for losing weight at home is not enough, but it can be an effective addition to other exercises.

Yoga

The main goal of yoga is to understand yourself and improve yourself.This is a system that includes not only physical exercise, but also meditation.Although obviously simple, it is difficult to do yoga practices and combined with aerobic exercise is still effective for weight loss and increasing muscle endurance.Yoga practice is static and each position lasts for several minutes.

Pilates

At first glance, Pilates seems to be a yoga.It does feel a bit like yoga, but another type of training.Pilates has no philosophy and spiritual practice.Initially, it was used for recovery after injury.This is a series of exercises, often performed at a slow pace using exercise equipment.

Planck

A bar is a static exercise that can exercise the muscles of the entire body and train endurance.It can be performed daily, thereby increasing duration.Most importantly, the press was nervous during the implementation of the railing.

Several exercises were performed from this position.For example, "Climber".It is performed as follows: In a straight-handed position, the legs alternately attract to the knees of the chest and placed in place.Similarly, in the bar posture, a lift was performed, a substitute transition from straight arms to elbows and then backwards, and a body was lifted up with one hand.

Effective type of aerobic exercise training

Running on a treadmill

The basis of weight loss is aerobic load.They are done with a fast heartbeat.In aerobic exercise training, train the endurance of muscles and heart.Heart is contraindicated for patients with heart disease.

running

Running is the easiest and most useful type of cardio training.Daily running is usually enough to lose weight quickly.Just like in any sport, running has its own skills.When observing it, this training helps increase endurance, strengthen the heart muscle and cheer up.Running in fresh air every day helps to be organized and find solutions for many tasks as they enhance blood circulation throughout the body and contribute to the normal functioning of the brain.

walk

Walking is a calmer aerobic exercise training.It is suitable for those who run too high.To lose weight, walking is combined with other types of physical exercise and diet.

healthy

Fitness is any activity designed to maintain the body form.It can be cardio and homework with dumbbells.Exercise “Burpi” is performed anywhere.It consists of jumping, a bar and pushing.

Aerobic exercise

Aerobic exercise helps to lose weight well and is very intense.Each exercise begins with warmth and ends with a stretch.The duration of a lesson is one hour.

Aquaerobika

Aquaerobica is an equally effective type of training, but more gentle than aerobic exercise.All exercises are performed in water using special equipment.Water softens the load on the joints, and its resistance complicates and effectively every movement.

A series of exercises for beginners every day

Intensive training is not usually held every day, but it is useful for beginners to be burdensome every day.In this case, a daily set of exercises involves charging in the morning, walking or running in the evening.

It is best to start charging with all the light joints:

  • Turn your head forward, right, backward, and left with a smooth circular movement;
  • The head tilts alternate in all directions;
  • circular motion of the hand;
  • Tilt the torso forward, back, right, and left;
    • Spine movement
  • A circular motion of semi-curved legs.

Most charging exercises depend on physical exercise.Without preparation, preparing home exercises for beginners every day look like this:

  • Squat down;
  • Static lunge;
  • Lifting the pelvis, not weight;
  • Push the knee;
  • distortion.

In the evening, running or at least walking at a fast pace is suitable for weight loss.Effective jogging for at least 30 minutes.To lose weight, the interval is best: 3 minutes faster and 3 minutes slower.

Training stops immediately due to health or pain.

Which training is the best for girls

Women’s family exercises are designed to strengthen muscle mass and increase endurance.Muscles need good rest, so a week’s training program includes at least one day.The body also needs multiple loads: daily training throughout the body includes different exercises.

The dependence of a woman's body on the menstrual cycle is manifested in changes in endurance and appetite.In the early stages of the cycle, high-intensity intensity training is not recommended, and moderate loading is welcome.During this time, yoga, walking, and lightweight Pilates are suitable simple poses.The decisions about practices these days are made on welfare.

From about 6 to 13 days, a peak of 28 days was observed for a woman.During this period, training on weight loss is the most intense.The most explosive complex of the TOBAT program, the most complex poses of yoga, the fastest running, the maximum weight of the sports shell - all of which are planned on the above dates of the cycle.

A set of exercises during this period is as follows:

  1. Warm - up.
  2. Run for 10 minutes.
  3. Squat down your broad legs and take the burden.
  4. Bear the burden.
  5. Burpi 10 times.
    6. Children's posture (balasana)
  6. twin.
  7. Sports "Climber".
  8. Bench press stand.
  9. Breeding dumbbells.
  10. distortion.
  11. Planck.
  12. Stretch.

In the ovulation era, performance begins to decline and the intensity of training decreases.During this period, the measured cowards, average and low loads of fitness training are appropriate.

From 16 to 28 days, the physical performance continued to decline.At the ovulation day level, the intensity of the training remains, increasing power control.Before menstruation, girls often want to eat more and their demand for carbohydrates increases.Many edible carbohydrates will negate the effects of previous training.

Men's Training Program

For maximum results, sports equipment and lists were used:

  • horizontal bar;
  • bar;
  • Dumbbells weighing 5 kg;
  • Fitness rubber bands;
  • Press.

Men who are trained with the same training every day are not recommended to avoid losing muscle mass without causing overtraining.

There are a variety of exercises to lose weight within a week, including a lot of cardio.The basic training plan for men is as follows:

  1. Monday Interval run (30-40 minutes).
  2. Tuesday - Rest.
  3. Wednesday - Electric Power Training.
  4. Thursday - Rest.
  5. Friday is a interval.
  6. Saturday - Rest.
  7. Sunday - Tabata.

Joint temperature is a mandatory element in any training program.It avoids injuries.Stretching at the end of each exercise can also help reduce muscle damage.

Lighting strength training

Large muscle mass promotes rapid and stable weight loss.The more muscle mass, the more calories you burn when you are still.Electrical training helps strengthen it.The standard plan includes three training days per week.On other days, for greater results, it is recommended to run or pass through a few kilometers of steps.One day a week I devote myself to rest.

During power training, each exercise was repeated in 4 sets, followed by weight gain.

Day 1 - Chest, Shoulders, Triceps:

  1. Warm - up.
  2. Push your hands to altitude.
  3. Burpi.
  4. Push the reverse from the bench.
  5. distortion.
  6. Planck.
  7. Stretch.
Slow beam

The next day is the legs:

  1. Warm - up.
  2. Classic squat.
  3. Classic attack.
  4. Reverse attack.
  5. Squat down and jump.
  6. BURPI 3 is set 10 times.
  7. Planck.
  8. Stretch.

Day 3 - Back, Biceps:

  1. Warm - up.
  2. Pull it up with wide grip.
  3. Pull up the reverse grip.
  4. Pull out the low bar maximum possible number of repetitions.
  5. The bar is 2 minutes.
  6. Stretch.

Exercise with dumbbells

The most affordable exercise equipment to train at home is dumbbells.A set of exercises each day consists of a lesson with at least one shell.Dumbbells allow you to exercise each muscle separately.A set of exercises for dumbbells begins with research on the lower body and back.If you start training with your hands, you will not have the strength to have the mass of a large muscle at the end of the course.

An example of home training with dumbbells every day:

  1. Warm - up.
  2. Jump with breeding arms and legs.
  3. Squat down.
  4. Lugs.
  5. Body turns, stand, sideways, dumbbells on chest level.
  6. Lean to both sides.
  7. Desire to lean dumbbells.
  8. Dumbbells stand on the biceps.
  9. Fight against dumbbells with triceps tilted.
  10. Breed with dumbbells to the side where you stand.

A careful observation of the techniques that perform each sport will avoid discomfort and injury and achieve maximum results.

Training Program in the Hall

A large number of simulators in the gym allow for the most effective and various training to lose weight.Heat keeps warm at the beginning of each lesson and at home.A training program in the hall uses various muscle groups for a week.Each exercise was repeated 10-15 times in 4 groups.The weight on the simulator is set by a method where the last repetition in the method is made with effort.

Day 1 - Legs:

  1. Warm - up.
  2. Running path for 5 minutes.
  3. Lift up the platform with the platform in the simulator.
  4. Leg failure in simulator.
  5. Lunch with dumbbells.
  6. Run for 15 minutes.
  7. Stretch.
The thrust of the horizontal block

Day 2 - Return and biceps:

  1. Warm - up.
  2. Running path for 5 minutes.
  3. Ultraelectric constant in the simulator.
  4. The thrust on the upper block is directly gripped.
  5. The thrust of the lower block.
  6. Lift the bar with a curved rod on the biceps.
  7. Dumbbells sitting on the biceps are concentratedly raised.
  8. Run for 15 minutes.
  9. Stretch.

Day 3 - Chest and triceps:

  1. Warm - up.
  2. Running path for 5 minutes.
  3. Bench press lie on the horizontal bench.
  4. Bench press on the bench.
  5. Breeding dumbbells.
  6. The thrust of the upper unit on the triceps.
  7. French bench press.
  8. Run for 15 minutes.
  9. Stretch.

Running loads can be performed on different days or in a few days.

Excessive efficiency exercises

Weight loss became a trend decades ago.Every few years, new ways to lose weight emerge.This includes vacuum for the abdomen and breathing gymnastics.

Breathing gymnastics

The purpose of breathing gymnastics is to increase the flow of oxygen into the body.It helps improve ventilation in the lungs and overall good.There is no connection with weight loss here.If needed, breathing exercises are performed in addition to the main training and they do not lead to weight loss.

Vacuum in the abdomen

Many authors promise to everyone who regularly performs this simple exercise to get Aspen waist waist.It does allow you to work the lateral muscles of your abdomen well, but the fat never leaves locally.To burn fat, you need to use the entire body load in some places in combination with the proper nutrition.If a lot of fat deposits are accumulated in the abdomen and side areas, the vacuum in the abdomen, even from morning to night, does not help lose weight.

How quickly can you lose weight

The speed of weight loss depends on many variables: initial weight and required weight, physical training, training intensity, and nutrition.Doctors do not recommend losing weight too quickly, losing more than 1 kg per week.With the rate of weight loss, there is a risk of losing some of the muscle mass and spoiling health.These factors are considered before you lose weight quickly at home.

Through regular physical training to lose weight, for example, a year’s weight may not be done quickly, but the appearance will gradually improve due to muscle strengthening.

in conclusion

  1. Thin exercises are regular.
  2. Don't wait for immediate results.The body needs physical exercise habits.
  3. Without proper nutrition, it is impossible to lose weight with high quality.
  4. The key to a good weight loss is an adequate calorie deficit, which is due to intense training.