If necessary, these programs can be combined. For example, if circumstances force you to skip the gym, you can practice at home. You can also systematically alternating home workouts work out in the gym.
Home exercise for weight loss
In detail, the following set of exercises for weight loss and build muscles at home. Exercises it is recommended to be completed in the order in which they are issued. Teaching, it is better to build on the principle of circuit training. The essence of the principle: exercises performed one after another without respite is one approach. If you can't perform the entire set of exercises without stopping, you can make a short break between sets (30 seconds maximum).
After completing entire set of exercises (one round), you can relax a bit and repeat the circle again. Newcomers better be limited to 1-2 rounds. After some time, you can increase the number of rounds to three. The circular method of doing exercises makes the workout more intense. And what more intense the workout, the more successfully promote weight loss.
Slimming complex, which is described below, belongs to the category of power loads. Weight loss successful, it must be done at least three times a week. The perfect combination of strength training with aerobic. Aerobic fitness training can be carried out more often than power — 4-5 times a week. The standard duration of aerobic training for 40 to 60 minutes. Exception — intermediate fitness workout. They do not last more than 30 minutes of high intensity.
Strength training for weight loss is in three parts: warm-up, the main block of exercises, tow bar. Well, if your home is cardio equipment: exercise ellipsoid, a stationary bike or treadmill for 10-15 minutes is a good exercise to warm up. Since the simulator can be run in place, jump, make transfers, tilts, rotation, low squat.
Exercises fitness workout
- Squats and lunges.
UI: standing, hands on waist, feet apart at shoulder width, pointing forward. Features execution: bend your knees and sit down, while the heel should stay on the floor. Strain muscles of the buttocks and the inner thigh. Rose squats and repeat it. Perform 20-25 sit-UPS. After returning to the squat UI, do lunge leg back. The leg at the knee bent at a right angle. The thigh should continue the line of the body. Go back to IE. Do 15 repetitions for each leg.
IP: standing on his knees, hands resting on the floor, hands wider than shoulder width. Execution: lie on the floor of the pelvis, the head, body and hips form a straight line. Moving your elbows back, bend them at a right angle. Go back to IE. Repeat the exercise 20 times.
- Thrust dumbbells in the slope.
SP: body tilted forward parallel to the floor, one hand resting on the back of a chair, on the other hand, lower to the floor and holding a dumbbell, knees slightly bent. Execution: press stretch, shoulder blades and pull the dumbbell to the abdomen. Bending of the hand, elbows slightly take back. The second thrust 15 times with each hand.
- Side lunges.
UI: standing, feet on width of shoulders, hands on waist. Characteristics of performance: step left foot to the left and forward. Bend your knees. The other leg remains straight. The weight is distributed on both legs. Push off left foot to return to IE. Each leg to do 20 lunges. You can pick up dumbbells and hold them close to your body.
- Dumbbell bench press standing.
UI: standing, feet shoulder width apart, arms bent, dumbbells lifted 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-UP.
SP: the back of the chair, palms pressed against the seat edge, fingers pointing forward, arms straight, legs extended and resting on heels, hips move off the seat and keep the weight off. Execution: bend your elbows, lowering hips to the floor. Repeat 20 times.
A set of exercises to work out at the gym
- Leg press.
SP: sitting on the trainer for leg press (backrest angle of 45 degrees), hands on the handlebars, the feet stand on the platform in the distance between the feet slightly wider than hips and knees are strained. Working weight 30-60 kg. Execution: raise the platform stops, bend the knees at an angle of 45 degrees. Straighten your legs and press down on his heels, raise the platform. Do 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, hands with dumbbells extended straight up, palms forward. Execution: bend your elbows, lower them to shoulder level. Squeeze the dumbbells up. Repeat the exercise 10-15 times.
- Lust sitting in the simulator.
SP: sitting, back straight, shoulders touching, legs bent, feet on the floor, his chest tight against the support, hands hold the handle, arms straight, elbows not tight. Action-weight 20-40 kg. Performance: stretch the abdominal muscles, bend your elbows and pull the arms to him. Elbows to the side not to increase. Again extend your arms forward at the shoulder than push. To complete the work after the twelfth repetition.
- Raising the legs.
SP: sitting on the exerciser, legs bent, feet standing. Action-the weight of 25-50 kg. Execute: press knee supports, raising the thighs to the sides. Do 20 repetitions.
- Press your hands into the simulator.
SP: sitting on the exerciser, arms raised and bent at the elbows, palms of the hands, wrists straight, elbows look down, your shoulders are not tense, the chest expanded, the muscles of the abdomen tense. Action-weight 5-20 kg. Execution: push the arm up, squeeze the weight. Blades together, elbows fully straighten. Smoothly bend the arms and go back to IE. Repeat 10-12 times.
- Press the block device.
UI: standing face-to-trainer, feet shoulder width apart, knees slightly bent, the left hand holds the handle, palm down, elbow bent and against his side. Action-the weight of 5-10 kg. Execution: straighten your arm, lowering her down. The elbow is not burdened. Repeat 12 times. Switch arms and do another 12 repetitions.
Perfect fitness workout you need a banner, regardless of the teaching at home or in the gym. You need to stretch all the muscles of the body. Stretching after each muscle group is given 10-15 seconds.