Fitness is a fashionable word these days. It includes more than 20 areas of health-improving gymnastics of varying degrees of difficulty, which are usually performed to music. What could be better for losing weight?! Each modern club will offer you from 3 to 10 types of fitness classes. But what about those who, for one reason or another, cannot regularly attend group training? Practice on your own! Fitness at home can be no less effective and fun than in the gym, you just need to organize everything correctly.
Principles and rules
In order to quickly get good results, you need to understand how to practice correctly. You can learn this from a coach, attending club training, or systematically viewing and studying photo/video materials on the Internet, of which there are now many in the public domain. In principle, home fitness is practically no different from regular exercise. It is built on the same principles and has the same fundamental rules:
- regular training at least 2-3 times a week;
- gradual increase in load;
- various exercises;
- fairly high pace of classes;
- constant monitoring of well-being.
To lose weight, it is important not only what and how long you do, but also proper nutrition and drinking regime. These are three whales that are able to move extra pounds from their homes and send them further into the ocean of joy and movement.
Clothes for training should be light and comfortable, preferably made from hygroscopic materials. Shoes have non-slip soles and fit well on the feet. To ensure maximum oxygen flow during exercise, you can open a window or window (but avoid drafts!). But a running air conditioner is a dangerous neighborhood; you can catch pneumonia. If you have exercise equipment in your home, great. But you need to remember that exercises on them are performed only after preliminary warming up. The only exceptions are cardio equipment, which have a built-in warm-up program that gradually increases the speed of movement. After each session, stretching and muscle relaxation exercises should be performed. A contrast shower, if there are no contraindications to it, will further speed up your metabolism and relieve tension after an intense workout.
Fitness at home: advantages and disadvantages
Fitness at home
Yoga classes for weight loss at home
Home yoga for weight loss is a pretty good way to lose weight and adjust your body to a new, more favorable way. By regularly performing certain asanas, you can awaken various powers in your body and speed up your metabolism. Exercise will not only tighten your muscles - it will correct internal errors and improve your emotional state.
Aerobics for weight loss: doing it at home
Aerobics for losing weight at home usually consists of performing exercises that do not require special equipment. For example, you can turn on some video on the topic of home aerobics and start working out to pleasant dynamic music. However, you should know that without following the basic principles of aerobics, it will be almost impossible to achieve the desired result.
Exercises for losing weight on legs and thighs at home
Home exercises for losing weight on your legs can really help you achieve attractive thighs and calves. However, for this it is necessary to follow a number of fundamental points. Simple exercises for every day will bring benefits only with regular exercise and quality performance. You can learn about all the nuances of home leg correction using physical education from this article.
Dancing for weight loss at home: how to quickly lose weight by dancing at home
Dancing for weight loss is not just a great way to lose extra pounds at home. This is an opportunity to spend time interestingly and with pleasure, learn something new, become more flexible and graceful.
Exercises for losing weight on the abdomen and sides
-exercises for losing belly fat will help you effectively lose excess weight and achieve a beautiful thin waist. In this case, there is no need for grueling and long-term training, but only ten minutes a day is enough, using the most effective exercises with dynamic and static load.
Shaping classes at home for weight loss: build your body yourself!
Shaping classes at home for weight loss: how to start independent training without coaching guidance? Useful information and practical advice.
exercises for weight loss
Losing weight is the main dream of many modern women. This article will tell you about a completely new way to lose excess weight - effective fitness for weight loss on video. The method has its advantages and features. Do you want to have good health and sculpted figures? Read the article and start your journey to the top!
Every day the number of people wanting to reduce their weight is growing significantly. - Fitness classes at home with trainers are very popular. What are the pros and cons of home workouts, and should you choose a home fitness video for weight loss or a fitness room?
Cash Savings
For starters, you don't need to spend your money buying a gym membership. For people who cannot devote all their time to the fitness room, this is a compelling argument. You don’t have to pay for home fitness videos found on the Internet. And you don’t need to spend money on travel to that same fitness club.
Variety of workouts
Now you can watch, buy or download excellent exercises for fitness at home, which are offered by various trainers. Moreover, you can choose a video fitness class at home for yourself, taking into account your level of training and the task at hand.
Not every fitness room can boast such a variety of workouts.
Preservation of time
You don’t have to waste your time getting to the fitness room, especially this is a fairly pressing issue for residents of big cities. Also, there is no need to make adjustments to the daily routine taking into account the set training time, since you can do fitness training at home with the video whenever you want.
Psychological comfort
If you feel any embarrassment when working out in front of strangers for any reason, then home fitness videos for beginners will be a great solution for you.
In addition, a free video of fitness exercises at home will not look at you askance for the fact that you cannot do twenty push-ups on the floor.
Freedom and convenience
We can’t help but mention the convenience of home training: you don’t need to worry about your appearance, sportswear, make plans for the day and include a trip to the fitness center or travel somewhere in your schedule.
Doing fitness at home does not require this. You just need the desire to determine the intensity of training, time and number of repetitions yourself.
fitness for women at home does not require you to depend on the time of day, you can do it early in the morning or in the evening - it’s all your choice.
Personal coach
Fitness lessons at home, which are conducted without the supervision of a trainer, can lead to errors in the number of repetitions of exercises, as well as in the technique when performing.
- fitness lessons at home are fraught not only with insignificant results, but also with injuries and sprains.
home furnishings
Not everyone has enough space in their apartment for training, and if there are picky neighbors living downstairs, then you can forget about full-fledged, intensive training. If you play a fitness video at home with music, you may earn the hostility of your neighbors. It's good if you have soundproofing, carpeted floors, and a home environment that allows you to exercise hard.
Lack of motivation
Of course, to constantly exercise, you need motivation. Having a (paid) gym membership gives you a much greater chance of working out today. After all, you can’t throw your own money down the drain. You can start and close fitness programs at home at any time - it’s all up to you.
Lack of equipment
Even the best fitness workouts at home will not give you the same results as from exercise machines. If you can buy dumbbells, a barbell and a mat, then with exercise machines it’s already more difficult.
In addition, many fitness centers offer services such as free access to the pool and sauna, which is also a huge plus.
Exercises for home workouts
“At home you won’t get such a good result as in the fitness room, and it’s too expensive or I don’t have time to go to the fitness room” - thanks to this excuse, thousands of people continue to lie down on the sofas, instead of starting now to take care of their health and body . You can simply watch fitness aerobics video lessons at home and benefit from it.
One of the important keys to a healthy lifestyle says: just be active, move more. In addition, there are now home fitness exercises that will give you an excellent workout for your entire body in the comfort of your own home. And this will be enough to look great and be healthy.
Now there are a large number of different videos of effective fitness at home, choose any and act!
Before you prepare to perform exercises for training - losing weight at home with fitness, you need to purchase several dumbbells and a training mat. It's not very expensive: much cheaper than buying a gym membership. After calculating the costs, we will see the approximate monthly cost of food products that are preventing you from losing weight and becoming healthier.
Therefore, the advice is this: exchange hamburgers and shawarma for dumbbells and a horizontal bar! Now, let's look at the best fitness programs for home.
Fitness program at home
For your attention, we have provided the best fitness program at home.
Dumbbell flyes
We recommend two types of dumbbell raises: bent over and standing. These two types of exercises are very popular among gym goers. Dumbbell raises not only help shape your shoulders and back, but also help shape your posture. You can start mastering this exercise with bottles filled with warm water. We do not recommend starting this exercise with dumbbells right away.
Lunges
Lunges are a great leg exercise that can be done perfectly at home. Works well on the back and front of the thigh.
The main impact in this exercise is taken by the muscles of the buttocks, and most of all - if you squat relatively low.
Lunges will help you not only get rid of unnecessary pounds and build muscles, but also tighten your skin and get rid of cellulite forever.
Planks
There are two types of planks: straight and side. Planks are a basic cardio exercise that involves holding a stable position while lying down. Thanks to the plank, you will feel the work of the muscles of your back, shoulders, buttocks, abdominals and thighs. We recommend performing basic planks and planks for beginners without various devices and weights.
Push ups
There are a huge number of different types of push-ups, from which you can come up with a full-fledged home workout.
Here are some types of push-ups: simple push-ups (the load is distributed between the triceps, deltoids and pectoral muscles); if you change the width of your arms, the load is transferred to the pectoral muscles or triceps; vertical push-ups are an analogue of a bench press; Triceps push-ups with your back turned to the support.
Romanian deadlift
The Romanian deadlift forces all the muscles of the body to work and is one of the basic strength exercises - it is a type of deadlift.
If you don't have dumbbells, you can do this exercise on one leg or without weight (doing deadlifts on one leg will help you train your balance and coordination).
The Romanian deadlift is a rather complex exercise and it is not recommended for beginners to perform it straight away with weights.
Pull-ups
Since the load on the muscles when doing pull-ups is greater than when doing push-ups, we can safely say that pull-ups are more difficult than push-ups. Pull-ups have many varieties. Separately, we can note this type of pull-up, such as pull-ups to a low crossbar - the exercise can be performed on a strong pipe, which is placed on two identical stools or shelves.
Squats
The main muscles in this exercise are the gluteal and thigh muscles. These muscles are the best at stimulating metabolism.
Also, squats are an excellent preventive measure for varicose veins (for this, it would be best to alternate squats with push-ups and pull-ups). If you want to improve your upper body, build your legs.
This is due to the fact that the level of your hormones does not depend on the load on a specific muscle, but on the overall quantity and quality.
Don't forget that technique is important for exercises. If you neglect technique, you will not get a good result, but you can also get injured.
Source: https://sportlady.su/fitnes-i-sport/fitnes-v-domashnih-usloviyah
Types of home fitness
There are several ways to organize independent fitness classes at home:
- Transfer from the hall. You can first attend several classes at the club, memorize or write down a set of exercises that you liked, and repeat it without leaving your apartment at any convenient time. The advantage is that while you are mastering the complex, the trainer can tell you what you are doing wrong. The downside is the monotony of the workout. In order for muscles to work to their full potential, exercises must be varied.
- Learning exercises. On the Internet you can easily find text descriptions of various weight loss complexes with drawings or photographs, from which you can easily learn how to perform any exercise. Plus: you can learn a new complex at least every week. The downside is that all this takes a decent amount of time.
- Video training. You can find and download video lessons and study in sync while watching them. This creates the effect of the presence of a coach. An example of such video training at home is fitness classes with Yulia Bogdan, which have gained great popularity due to the simplicity and effectiveness of the proposed sets of exercises. Plus - the opportunity to study at any time. The downside is the virtual absence of a coach and control.
- Online training. Also in great demand today. Usually, a well-known fitness trainer recruits a fairly large group of participants and conducts training with them at a predetermined time online. Most often these are some kind of master classes, rather than regular training. Plus, you can learn a lot and get answers to important questions. The downside is that such classes are usually paid (albeit inexpensive) and the time is clearly set.
- Trainer at home. The most expensive, but the most convenient and effective form of home training. At a time convenient for you, a professional trainer will come to your home and conduct an individual lesson. The benefits are obvious, and an added bonus is that you can get nutritional advice. The downside is the fairly high price and the need to have conditions suitable for a full workout.
So the lack of time, money, large space and necessary equipment are just excuses for lazy people. There will always be an opportunity to do fitness at home if you have a clearly defined goal and good motivation.
Fitness at home. How to organize everything at home
Fitness at home is chosen by those who, for various reasons, cannot attend gyms. Of course, you can do many simple exercises at home to stretch and strengthen various muscle groups. But is there any difference at all between exercises in the gym and at home, and what pros and cons exist when doing exercises at home, we will tell you in this article.
"Behind":
- Saving money.
All the savings are not only in the cost of the subscription itself. Many fitness centers have their own spa salons and herbal bars, and it is very difficult to resist rewarding yourself for working out with some very pleasant, but completely unnecessary procedure that takes a toll on your wallet. Of course, there will be no such temptation at home.
When you workout at home, you decide how long your workouts will be and choose the pace. Among other things, you can choose different training programs, and also combine them at your discretion. This is very convenient, so your workouts are not monotonous, and you can bring something new every time.
Those who have a gym at home do not need to go to the other end of the city , wasting their precious time. You can study at home at any convenient time - before work, after work, in the evening and even at night. The training schedule will not be affected by the gym's work schedule or the trainer's work schedule.
"Against":
It is much more interesting to work in the company of different people who are united by one goal.
To make your training more effective, you need the advice and supervision of an experienced trainer, and sometimes you just need him to force you to do one more push-up.
- Saving is not always good
Since you are not tied hand and foot by a subscription, you skip training.
You yourself control the time of training and the load, therefore, with a lack of willpower and a loyal attitude towards “your loved one”, your training is often equal in effectiveness to classes in physical therapy groups for the elderly.
Exercise 1- “Bud”
Lie on the floor and bend your knees, your feet should be parallel to the floor. This is the starting position. Wrap your arms around your knees and lift your shoulders off the floor. The chin should point to the ceiling. Take a deep breath.
Exhaling air, stretch your legs and arms in opposite directions , while maintaining an angle of 45 degrees, as shown in the picture. Take a deep breath and as you exhale, return to the starting position. Perform at least 3 sets.
While performing this exercise, do not forget to retract your abdominal muscles.
Exercise 2- Strengthening arm muscles
In this exercise you have to imagine that you are a “board”. Keep your body suspended, leaning only on your forearms and toes.
Don't you dare lower your hips! Tighten your abdominal muscles and slowly shift your entire weight to your right side so that you can extend your left arm forward. Hold this position for about 10 seconds.
Slowly return your hand to the starting position and repeat the exercise with your right hand. Perform two sets of 15 sets, resting 30-40 seconds between sets.
Exercise 3- Wall push-ups
Stand facing the wall , at a distance of approximately 1 meter (choose a comfortable distance for push-ups, taking into account your own height) and stretch your arms in front of you .
Press your palms into the wall, slowly bend your arms (you should feel the load), press your chest against the wall, keeping your knees and back straight, try not to lift your heels off the floor.
Return to starting position and repeat.
Exercise 4- Wall Squats
To perform the exercise, you need to press your back against the wall so that your heels are approximately 60 cm away from it . Take a breath. As you exhale, you need to do a parallel shallow squat, while sliding your back along the wall.
When performing the exercise, make sure that your body weight is evenly distributed over the entire area of your feet . Stay in this position for 2 seconds. Return to the starting position, sliding your back up the wall. Repeat this exercise by performing a deeper squat so that your thighs are parallel to the floor.
Hold for 2-4 seconds and return to the starting position. Repeat 4-6 more times.
Tips for beginners
- It is important to train at the same time every day. Classes will be more effective if a certain regime is established. It’s better not to exercise on an empty stomach, but you shouldn’t do it after a heavy lunch either.
- It is recommended to train constantly in the same room, specially equipped for the chosen activities. The optimal room would be one with a lot of free space. This will allow you to include complex exercises and fitness movements into your program. To achieve this goal, it is recommended that all equipment for classes be located in this room.
- However, equipment alone is not enough to achieve success. You may need an additional accessory. Music has a motivating ability, increases performance and energy levels if you make a list of rhythmic compositions. Listen to the advice of professional trainers to correctly combine the necessary rhythms with personal preferences for fruitful fitness activities. Compositions can be both relaxing and cheerful, rhythmic. Rhythmic music is ideal for heart-training activities.
- It is enough to have a light snack no later than an hour before class. During intense physical activity, a person loses a large amount of fluid, so we must not forget about water. It is enough to drink up to 30 ml of water every 15 minutes, and fatigue will subside.
- For a fitness class to be effective, before training you should definitely stretch your muscles by dancing and jumping a little. Then the muscles will be ready for further loads. Proper breathing during exercise is already the key to success. Some types of fitness are based on breathing exercises, for example, bodyflex.
Home workout
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Indications and contraindications
Despite the fact that fitness is a useful activity, it is a fairly serious type of physical activity that is not suitable for everyone. There are few absolute contraindications. This:
- cardiovascular and renal failure;
- mental illness, epilepsy;
- oncology;
- diseases and injuries of the spine and joints.
You should not actively exercise during periods of exacerbation of chronic diseases of internal organs. For others, it is important to choose the right type of training with the appropriate level of physical fitness and body condition.
Regular exercise is not only the shortest way to losing weight. They significantly improve the general condition of the body, strengthen the immune system, normalize the gastrointestinal tract, promote the elimination of waste and toxins, and develop physical strength and endurance. Many types of fitness make the body slim, fit, flexible and very flexible (especially dance styles). And most importantly, they create a great mood, which usually remains for several hours after training.
Systematic exercise is especially important for women after 40. At this time, hormonal changes begin in the body, which gradually leads to menopause.
You can push back this sign of approaching old age with the help of hormonal pills or exercise, which correct hormonal levels naturally. It’s easier to take a pill, but what do you think your body would choose?
Are there any results?
The effectiveness of home fitness depends only on you. Those who exercise regularly and conscientiously and follow all the basic principles of training lose from 3 to 7 kilograms in a month. Losses largely depend on whether the rules of healthy eating and drinking regime are followed. Over time, the weight stabilizes and the body begins to acquire prominent contours. Of course, it’s more difficult to study at home because there are always a lot of temptations around: telephone, computer, refrigerator, various urgent matters.
You have to train not only your body, but also your willpower, which will also come in handy more than once in life. The main thing is not to perform home workouts as an unpleasant duty, but to be able to structure them so that the body is impatiently awaiting the next lesson. Then the result will be maximum. Read with this
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