Exercise for weight loss: systems for practicing at home and in public

If necessary, these programs can be combined. For example, if circumstances force you to skip a session in the gym, you can train at home. You can also systematically alternate home workout with a workout in the gym.

At home exercises for weight loss

workout for weight loss at home

In details, the following set of exercises for weight loss and building muscle at home. Exercises are recommended to be completed in the order in which they are given. The lesson that it is better to build on the principle of circuit training. The essence of the principles: the exercises are performed one after another without a break on one approach. If you cannot perform the entire set of exercises without stopping, you can do a short pause between sets (no more than 30 seconds).

After completing entire set of exercises (the round one), you can relax a little and then repeat the round again. Newcomers better to be limited to 1-2 rounds. After some time, you can increase the number of laps to three. Circular way of doing exercises makes the workout more intense. And the more intense the exercise, the more successfully promotes weight loss.

The slimming complex, which is described below, falls into the category of power loads. For weight loss successfully, must perform at least three times per week. The perfect combination of strength training with aerobic. Aerobic exercise can be carried out more often than power — 4-5 times per week. The Standard duration of aerobic training for 40 to 60 minutes. Exception interval fitness training. Do not take more than 30 minutes as high intensity.

Strength training for weight loss consists of three parts: heating, main block of exercises, problems. Well, if the home is cardio equipment: exercise on the ellipsoid, a stationary bike or treadmill for 10-15 minutes is a great exercise to warm up. In the absence of the simulator can be run in city, jump, perform moves, pivots, rotation, shallow squats.

The exercises for fitness workout at home

  • Squats and lunges.

User INTERFACE: standing, hands on hips, feet separated at shoulder width, pointing forward. Performance characteristics: bend your knees and sit down, while the heel should stay on the ground. The pressure, the muscles of the buttocks and inner thigh. Rise from the squat and repeat this. To perform 20-25 sit-UPS. After his return from the squat to the UI, not lunge leg back. Leg, knee bent at right angle. The thighs to continue the line of the body. To go back to IE. Up to 15 reps for each leg.

  • Pushups.

IP: standing on his knees, hands resting on the floor, hands wider than shoulder width. Execution: lie on the floor of the pelvis to the head, the body and the hips, forming a straight line. Move elbows back, bend them to right angles. To go back to IE. Repeat the exercise 20 times.

  • Thrust dumbbells in the slope.

SP: body tilted forward, parallel to the ground, one hand rests on the back of the chair, on the other hand, fell to the ground and has a dumbbell, knees slightly bent. Execution: press stretch, shoulder blade and pull the dumbbell to the abdomen. Bending the arm, the elbow a little to take back. To repeat the thrust 15 times with each arm.

  • Side lunges.

User INTERFACE: standing, feet at shoulder width, hands on waist. Performance characteristics: step with the left foot to the left and forward. Bend your knees. The second part remains straight. The weight is distributed on both feet. Pushing off left leg to return to IT. Each leg to do 20 lunges. You can pick up the weights and keep them near the body.

  • Dumbbell bench press stands.

User INTERFACE: standing, feet shoulder width apart, arms bent, with weights raised to the head, palms facing each other. Execution: lower the shoulders, stretch press, and squeeze the dumbbells up. Straightening the elbows, shoulder blades. Repeat 12 times.

  • Reverse push-UPS.

SP: the back of the chair, palms against the edge of the seat, fingers facing forward, arms straight, legs extended and resting on heels, the pelvis moved from the seat and held on to the weight. Execution: bend your knees, lowering your pelvis to the floor. Repeat 20 times.

Set of exercises for the work in the gym

set of exercises
  • Leg press.

SP: sitting on the trainer for leg press (backrest angle of 45 degrees), hands on handlebar, legs stand on the platform, the distance between the feet slightly wider than hips and knees are strained. Working weight 30-60 kg. Capacity: the lift platform stops, bend your knees at an angle of 45 degrees. Straighten the legs and press down with your heels, to raise the platform. Up to 15 repetitions.

  • Dumbbell bench press lying on the bench.

IP: lying on your back, shoulder blades touching, knees bent, heels against the edge of the bench, arms with weights extended straight up, palms facing forward. Execution: bend your knees, lowering them to shoulder level. Squeeze the dumbbells. Repeat the exercise 10-15 times.

  • Longing, sitting in a simulator.

SP: sitting, straight back, shoulders touching, legs bent, feet resting on the floor, his chest tight against the support, the hands hold the handle, arms straight, elbows not tight. Operating weight — 20-40 kg. Capacity: stretch the abdominal muscles, bend your knees and lift your hands with him. Elbows to the side, not bred. Again, extend the hands forward with the shoulder than to push. To complete the work after the twelfth repetition.

  • Raise the legs.

SP: sitting on the exerciser, the leg bent, with your feet on the stands. Operating weight — 25-50 kg. Execute: the pressure on the knee supports, raising the thighs to the sides. To do 20 repetitions.

  • Press your hands into the simulator.

SP: sitting on the exerciser, the arms raised and bent at the knees, with the palms of the hands, wrists straight, elbows look down, shoulders not tense, the chest expanded, the muscles of the abdomen tense. Operating weight — from 5 to 20 kg. Capacity: slide the arm up, squeeze the weight. Blades together, knees fully straighten. Smoothly bend the arms and go back to IE. Repeat 10-12 times.

  • Press on a block device.

User INTERFACE: fixed the face-to-trainer, feet shoulder width apart, knees slightly bent, the left arm has a handle, palms facing down, elbows bent and pressed against his side. Operating weight — 5-10 kg. Capacity: to straighten the arm, lowering it down. The elbow does not strain. Repeat 12 times. If you want to change the hand and do another 12 repetitions.

The complete fitness workout you need a banner, regardless of where the lesson at home or in the gym. You need to stretch all the muscles of the body. Stretching each muscle group is given 10-15 seconds.