Fitness for weight loss at home for beginners: exercises and recommendations

So you want to look perfect in the spring, but there is absolutely no time to go to the gym! Familiar excuses? If yes, then it's time to change something. Why do not you start training at home, at a convenient time when households are quietly engaged in other things? Immediately there is no question what to do with the child, he may be with you, and even take part in the training. All that is needed - this mindset to achieve results, a well planned schedule and will power. A stimulus may be the results of the next weighing or own picture in your underwear. Fitness for weight loss at home - it is not just possible, but also very convenient, profitable and fun, most importantly - start.

Preparation

The first thing you need to do is to choose a time when one of the rooms is at your disposal. Moreover, it should be not exactly kitchen. The minimum size of the room - two square meters. At first, without being accompanied by a professional trainer can be a bit difficult, but it does not matter. Download yourself a suitable video tutorial. He will make the classes much more effective and interesting. In addition, since you are much more likely to end up exercise completely.

There is another important advantage of the use of homework. This support virtual coach, explanations and illustrative example, and the music, which will make the lesson more fun. However, even the lesson will not turn you into a model for the one or two times. So consider just what fitness slimming home must become a way of life.

And the last important condition - a positive attitude during training. Work must be persistent, but not backbreaking, otherwise it will quickly turn into a heavy routine and will be abandoned. Fitness for weight loss at home to become a pleasant ritual, and this burden should be increased gradually, adding to training vivid details. It may be fashionable shape, comfortable mat, cheerful music.

equipment

Many justify their shape so that they do not have time to go to the gym. A little activity in the home - the lack of necessary equipment and simulators. In fact, nothing special and you do not need, and only you will depend on how it will be fitness for weight loss. Houses can learn a dance program, select the strength exercises, or to focus on cardio, it all depends on your desire.

So, you need space and a mat to practice. And it can not be spent, and take a blanket. slimming exercises will benefit in and of themselves, but they will be most effective when used with dumbbells weighing 2-4 kg. In addition, you can supplement your sports equipment fitball, aluminum or a massage hoop and a good rope. And ask your neighbors what time you will not bother them.

But trainers have not necessarily. Effective exercise to lose weight at home could well be organized without them. However, if you have free amount of money and a place in the apartment, you can buy a treadmill. If not, then it may well be replaced by jogging outdoors.

home workout duration

This is a relevant question, as housewives often complain about the lack of free time (but at the same time allow yourself to get up at 10 am and another hour or two to watch the morning transmission, but this retreat). Fitness lessons at home for weight loss will help you a little bit to adjust the order of the day, become more energetic, longer and have time to get tired less.

So that sessions were productive, their duration should be at least one and a half hours a day. Not everyone can afford such temporary expenses. However, this is the main advantage that different fitness training for weight loss at home. All training can be divided into a number of approaches. For example, cardio (20 minutes) can be performed before breakfast. The power load on the upper body (25 minutes + 5 minutes per workout), transfer for lunch and equivalent strength exercises on the muscles of the lower body can be done in the evening. Thus cardio may be replaced with an intense walking if it lasts at least two hours.

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Basic Rules

Exercises and video tutorials you can find a lot, for every taste, but any fitness training for weight loss home is designed to strengthen and tighten the muscles and reduce body fat. The most problematic area - it's belly, so the abdominal muscles need to focus on. However, we must remember that doing the exercises for these muscle groups needed for 3-4 sets, 15-20 times each.

But before you start training, choose for themselves the optimal diet. As a result, regular sports loads appetite grows, and you will not notice how, under the growing muscles will grow a layer of fat. Just aligning the athletic exercises and proper diet, you will make your body beautiful.

The typical error

Do not expect that the results will begin to appear immediately. Usually first person loses weight, then it is the turn décolleté, hands lose weight, then the stomach and finally, thighs and buttocks. It is extremely important to understand, to support personal motivation and did not give up practicing fitness at home. Exercises for losing weight for beginners it is best to choose from the professional classes, which are composed by experts in their field. Otherwise, you can make a typical mistake: select abdominal exercises and waiting for the start to leave fat on the sides. The best and intense load on the press will not give results without additional cardio and a healthy diet system. Our body - a single system, weight decreased and the typed evenly, so you need to develop an optimal program.

Step One - warm

Do not neglect them, because it is the key to success. Proper warm-up to prepare the muscles and ligaments to the loads. This stage takes five to ten minutes. In order to warm up, you can choose light jogging or jumping rope, swings his arms and legs, bending the body and neck rotations. In general, the exercises are performed without load. With a warm-up should begin every session and every morning, even if the exercise will not be today.

The basic training

This is the basic unit of exercises that should choose the person practicing fitness at home. slimming exercise should start with small loads, enough half-hour sessions, including a pair of basic exercises at the press, arms and legs, thighs and buttocks.

After the workout, you can move on to the push-up and exercise with dumbbells. Then draw a set of inclined body, and you can do abdominal muscles. Raising the trunk, leg lifting, lifting the body to turn and pulling the legs. After that, you will find the complex on foot. It squats, lunges and swings.

Stretch

It is this unit falls more often if we're talking about the fitness for weight loss at home. For beginners, it is important to know that stretching should be sure to complete the training. That it allows the muscles to cool and fix the result. In addition, stretching allows you to exercise 20% more efficient.

There is another important point. This block of exercises makes muscles more pliable and ligaments. As a result, you will perform basic exercises more effective, and, therefore, lose weight even faster. In addition, stretching allows you to rest between sets and effectively normalize breathing minimize stress to the body.

Seven troubles - one answer

Today, many believe that in their case the physical activity, and diet will not help. Some have chronic diseases of the endocrine system, others have a slow metabolism, others are simply used to jam stress sweets. In fact, diet and sports will help all, you only need to get up off the couch.

In the case of systematic overeating athletic exercises help to normalize appetite and speed up metabolism. As a result, even consuming the same quantity of food, you do not accumulate weight and lose it. In endocrine disorders diet to avoid deterioration. Gradually the activity of the endocrine glands is getting better, and the cause of the problem goes away. If the food was for a human way to relieve stress, the sport makes him morally more sustainable. Now you will look for support in the gym rather than in cooking.