The training plan must be built on the basis of body weight, with severe obesity high exercise is not possible, in normal conditions of excess weight can increase the load almost in normal limits.
To do this, you need to calculate the body mass index of body mass (in kg) divided by height squared (in meters). The optimum number for women is 21, men 23, a normal figure for any floor should not exceed 25.
To begin the exercise should be 3-4 workouts a week, for weight loss, 45-60 minutes at a time. An effective workout should alternate between aerobic exercise (running, stationary bike) 2 times per week, and 2 times the weight of the training (in press, squats, and other described herein).
In normal conditions body mass index of the week, the intensity you need to bring to the movements and approaches described in the article. When the excess weight in half over the amount, to implement the complex can be started in a month. Obesity is best to train in the gym and not at home, because this type of body mass accompanied by various diseases. In this case, it requires a constant supervision of a professional Clinician and a trainer.
Basic rules of exercise for weight loss at home
As with any exercise, to achieve the desired result, you must follow the basic rules of exercise:
- Frequency of sessions should be two to four times per week. A smaller number does not give the desired effect, the greater the stress to the body. You should start with low and gradually increase the frequency of the classes.
- During the training process, it is not advisable to take breaks.
- All the systems have run smoothly and without interruption.
- You should follow the recommendations at the time of the training process.
- Slimming perfect class is 40 — 45 minutes. It is important to note that on the basis of these long-term studies, you should not.
- The best is to start with ten minutes of the complexity, by adding just 5-10 minutes a week until you reach 40 to 45 minutes.
- Exceed the recommended option, since it is not necessary.
- Excess load can lead to various diseases and major changes in the body.
- To perform each exercise correctly, clearly following the instructions.
- Very often, many novices forget about technique, but that depends on the final result.
- It is important to follow these, as often the body begins to look for the simplest way, especially if the person had not engaged in the sport.
Here is an example based on the flow of press
To perform the exercise, lie down, grab the hands behind the head, then bend your legs at the knees and rests feet on the ground. On the exhale, the man lifts the trunk and pulls him to his feet, keeping the elbows straight, inhale returns to its initial position.
Many people, in this exercise, forget about the need of tension of the abdominal muscles, during the movement on the exhale.
If you forget this part, you can do 200 approaches in the day and not to achieve any result.
Any exercise it is important to start a workout.
This will help to warm up the muscles without damaging them during a workout.
Training can be substituted for Jogging, you are invited to participate in the fresh air.
A simple exercise for beginners
People who don't have experience of fitness should start with simple exercises that help the body to slowly get used to the loads. The duration of the optimal training for beginners – 20 minutes. All movements should be performed slowly, without the use of weights. If the load seems insufficient, you can use small weights weight up to 1 kg. Learn how to use ankle weights.</1_img>
Any exercise should begin with the warm-up. Training for beginners includes the following movements: smooth head rotation (10-15 times), straight, arms forward and back (10-15 times), the housing (8-12 times), pelvis (8-12 times), knees (10-15 times), jumping on the ground (10-15 times). Quinque minutes warm-up prepares the body for the main unit exercises and helps prevent injuries.
Complex for beginners for quick weight loss, includes the following exercises (number of repetitions – about 15-20 times):
- Poluprisedaniya : superficial squats, with simultaneous elimination direct of the hands forward.
- Lunges: alternate forward left and right foot. Important: the knee has to bend at right angle.
- Squats-plie: the width of the shoulders to put a foot socks to turn to one side, do slow squats for 3 accounts, and then slowly increase.
- Simplified push-UPS: take the emphasis on the floor, leaning on the knees and palms to do push-UPS at a slow pace. During the exercises, you cannot bend your back and pull up, you must move only the hands. If discomfort is felt in the knees, you should put them under a low pillow or a towel.
- Exercise for the press: on your back with your legs bent in knees, to get to the back of the hands, exhale slowly raise the shoulders on inhale, down. When lifting do not pull the neck needs lifting only your shoulders due to the tension of the abdominal muscles.
- Lift up the buttocks: sit on your back, bend knees legs stretched along the body hands to lift the buttocks, making quick movements with the buttocks up and down. When the lifting should be possible to compress the gluteal muscles.
Exercises for fast weight loss at home for abs
The stomach is one of the most problematic areas, then accumulate more fat. To get rid of wrinkles and sagging of the skin does not help in any diet. Pump up the press and get a beautiful belly – task, which can handle regular exercise. However, it is not necessary to wait a few days. It is painstaking work that will give the desired result. </2_img>
The most effective exercises for the abdomen1. "Curl"
The exercise is aimed at the elaboration of the abdominal muscles, the key is to do it with a small amplitude. You need to be on the floor and firmly press it again to him. Elbows directed to the sides, the legs bent at the knees. Is a deep breath, stood up at the same time, the head and the shoulder, on exhale return to the starting position. Number of sets – 10-15 first days, then gradually increase.2. Exercise with a chair
You must sit in a chair, hands hard to trust him. Her legs splayed out in front of him. Slowly bend at the knees and pulled them to the side of the body. It is then exhale and return legs to the starting position. A number of approaches – 15.
The most effective exercises for the muscles of the legs
The mixing and dilution of the legs. Lie with your back on the floor, put the hands under the buttocks, raise straight legs. Mix and spread up the legs. Repeat this exercise ten times.1. Squats from the rack on his knees. Stretch your arms forward over your knees. Now sit alternately in each buttock, move your body to the side. Exercise to do quickly to not lose balance. 2. Squats sumo. In a standing position with your feet shoulder-width apart, spread your feet and knees outward. Little by little squat to get an idea of how the muscles of both hips. Stay as long as possible. Then, try to return without problems to its original position. 3. The leg of humour. Lie down on one side and bend the leg at the knee, bring it forward. Straight top of the leg to take the lifts with a wide range, trying to move as slowly as possible. After turning to the other side and repeat with the other leg. This exercise will help to correct and improve the shape of the internal part of the thighs. You can perform the following exercises with the elastic band, as shown in the picture, that improve the results:
Exercises for fast weight loss at home for the hips1. Start position – horizontal. The hands should be placed in the buttocks, legs should be smooth. Slowly raised to the formation of a right angle with the torso, the divorce, and the reduction of return of 10 times. 2. On the basis of the position of the foot. Feet should be spread wider than shoulders, feet that dot the sides. Now carefully done squat for thighs and buttocks you have. The number approaches 10. Regular performance of this exercise gets rid of cellulite and to promote tightening of the skin. 3. Start position located in the your side, head resting on the arm. First he lifted one leg, then you have to go to sleep on the other side and perform the exercise with the other leg. Number of sets – 10 per side.
Paste it right to the end of the year
Slowly tilting and rotating movements of the joints of the hands, the feet, reduce the intensity of the exercise. The connection is distribute the blood evenly over the body, and the stagnation of the blood dangerous varicose veins. To improve the effects of sports on foot at home, at the foot of the street.