If necessary, these programs can be combined. For example, if circumstances force you to skip the session in the gym, you can prepare at home. You can also systematically alternative home workouts with a workout in the gym.
Home workouts for weight loss
In detail, the following set of exercises for weight loss and building muscles at home. Exercises recommended to be completed in the order in which they arise. Lesson it is better to build on the principle of circuit training. The essence of the principle: the exercises are performed one after the other, without truce in an approach. If you can't perform all the exercises without stopping, you can do a brief pause between sets (no more than 30 seconds each).
After completing a set of exercises (a vault), you can relax a bit and repeat the circle again. Newcomers better to be limited to 1-2 rounds. After some time, you can increase the number of laps to three. Circular method of doing exercises makes the workout more intense. And the more intense the workout, the more success promotes weight loss.
The slimming complex, which is described below, belongs to the category of power loads. Successful weight loss, you must perform at least three times a week. Perfect combination of strength training with aerobic. Aerobic fitness training can be carried out more often than power — 4-5 times a week. The length standard of aerobic training for 40 to 60 minutes. Exception — interval of fitness. No longer than 30 minutes at high intensity.
The strength training for weight loss consists of three parts: the warmup, the main block of exercises, problems. So, 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 place, jump, perform movements, tilts, rotation, shallow squats.
Exercises for home gym workout
- Squats and lunges.
User INTERFACE: standing, hands at the waist, the feet separated to the width of the shoulders, pointing forward. Features execution: bend your knees and sit back, while the heel should stay in the ground. The tension of the muscles of the buttocks and the inner thigh. Rise from the squat and repeat. To perform 20-25 sit-UPS. After returning from the squat on the user INTERFACE, to do lunge leg back. Leg knee bent at right angle. The thigh must continue the line of the body. To return to the 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, the body and the hips, forming a straight line. Move your elbows back, bend them to a right angle. To return to the IE. Repeat the exercise 20 times.
- Thrust dumbbells in the slope.
SP: body leaning forward parallel to the floor, a hand that is located in the back of the chair, the other hand went down to the floor and holding a dumbbell, knees slightly bent. Execution: press stretch, shoulder blades and pull the dumbbell to the abdomen. Flexion of the hand, the elbow a little to bring it back. Repeat the push 15 times with each hand.
- Side lunges.
UI: standing, feet on width of shoulders, hands on your waist. Features execution: step with the left foot to the left, and forward. To bend the knee. The second leg is kept straight. The weight is distributed on both feet. Push off left foot to return to SAY. Each leg to do 20 lunges. You can pick up the dumbbells and keep them close to the body.
- Dumbbell bench press standing.
UI: standing, feet shoulder width apart, arms bent, dumbbells up to the head, palms facing each other. Execution: lower the shoulders, stretch press, and then press the dumbbells. To straighten the elbows, shoulders. Repeat 12 times.
- Reverse push-UPS.
SP: back in the chair, palms of the hands to the edge of the seat, fingers pointing forward, arms straight, legs outstretched and resting on the heels, the pelvis moved out of the chair and held on to weight. Execution: bend your elbows, lowering your pelvis to the floor. Repeat 20 times.
A set of exercises to work on at the gym
- The leg press.
SP: sitting on the trainer for leg press (support angle of 45 degrees), hands on handlebars, feet on the stand of the platform, the distance between the feet slightly wider than hips and knees are strained. Work weight 30 to 60 kg. Performance: to lift the platform stops, bend the knees at an angle of 45 degrees. Stretch your legs and pressing with your heels, to raise the platform. To 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 facing forward. Execution: bend your elbows, reducing them to the shoulder. Press the dumbbells. Repeat the exercise 10-15 times.
- Desire sitting in the simulator.
SP: seated, back straight, 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. Performance: stretch the abdominal muscles, bend your elbows and pull the arms towards him. Elbows to the side not to reproduce. Return to extend the hands forward with the shoulder to push. To complete the work after the twelfth repetition.
- Lifting the legs.
SP: sitting on the exerciser, the legs bent, the feet of the stands. Operating weight size 25-50 kg. Run: pressing the knees on the 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 elbows, palms of the hands on the arms, wrists straight, elbows look down, shoulders non-verbal communication, the chest expanded, the muscles of the abdomen). Operating weight 5-20 kg. Performance: to push the arm up, squeeze weight. Blades together, elbows fully straighten. Well bend the arms and come back to SAY. Repeat 10-12 times.
- Press on a block device.
UI: standing face-to-trainer, feet shoulder width apart, knees slightly bent, the left hand holds the handle, palm down, elbows bent and pressed against his side. Operating weight 5-10 kg. Performance: to straighten the arm, lowering down. The elbow does not strain. Repeat 12 times. To change the hand and do another 12 repetitions.
Complete a fitness workout that needs a banner, regardless of the place of the class, at home or at the gym. You need to stretch all of the muscles of the body. Stretch each muscle group is given 10-15 seconds.