Under fitness in the General sense of the word refers to the physical fitness of the human body. Today involves a system that allows you to adjust the shape and weight with long-term consolidation of the results achieved. Includes workout and a balanced diet — all of it separately. Is a popular method for promoting a healthy way of life.
If a cardio and strength training are not suitable for weight loss, exercise will be a real salvation. They are so simple that you can incorporate at home, without the involvement of the coach.
It is believed that the whole system created exclusively for women, as is ease and simplicity. In fact, it can be used by men, if it is not possible to be done in the gym, in the presence of contraindications for the power, loads and other circumstances.
This wrong opinion was formed due to the fact that most fitness clubs are open only for girls, exercises include gentle treatment and equipment to handle even a child. This t.n "women's fitness for the lazy".
In fact, exercise can not only lose weight, but also to improve such indicators, such as:
- of the cardiovascular system;
- muscular endurance
- coordination of movements;
- the ratio of the body, muscles, and fat tissues.
Accordingly, men's fitness is also suitable as an effective and simple tool for weight loss.
The selection of effective fitness exercises for self-learning, the main thing — to get lost in the directions. Each of them will help to bring the figure in perfect condition, but the methods of achievement differ significantly.
So first decide that you are closer in the spirit, and most importantly — what you can do this:
- water, aerobic;
- boss — losing weight with the help of the trainer bosu balance trainer in the form of a hemisphere;
- callanetics is a combination of yoga, static loads and stretching exercises;
- crossfit (ideal for men) is a combination of interval training, heavy and light athletics, gymnastics, powerlifting, kettlebell sport;
- pump-aerobics — strength training with a mini rod "barbell": the bench press, squatting, bending;
- the tower (pole dancing);
- Nordic walking;
- slide aerobics — work with a special slider Board recommended primarily for weight loss thighs;
- step aerobics;
- stretching exercises that are specially designed for girls;
- belly dance is a great fitness for the study of the press, burning excess belly fats and thighs;
- the combination of aerobics and Thai Boxing;
- fitball-aerobics — weight loss with a large elastic ball;
- fitness inline skating (burns more calories than running);
- fitness yoga.
Many areas difficult for self-learning, so it is best to cope with them in the fitness center. The coach will always show you how to properly perform, in which the quantity, will determine the load you will help you to create a workout program. At home it is best to practice fitball and aerobics is the easiest, but no less effective methods.
For homework, you may need the following equipment:
- exercise wheel / roller;
- fitball: exercises on a fitness ball will help to work out the problem areas of the individuals;
- the hula Hoop;
- portable gym;
- rotating disks;
- jump rope;
Watch videos on how to use each of these shells to determine whether you will be able to use in your case. Don't have to buy that someone would be on the ball for exercise, and some like weight training with weights, dumbbells, barbell, etc.
The choice will depend on what problem area you plan to study thoroughly the rest and what exercises are looked after.
To exercise contribute to weight loss, one should not ignore the recommendations of professionals.
- Prior consultation with the therapist and the trainer is necessary.
- Please be patient: weight loss will only become visible after one month (minimum term).
- During exercise (30-45 minutes) nothing should distract.
- Physical activity should be increased gradually: the first lesson, let's hope that it lasts only 10 minutes, but by the end of the month you have to stretch to 45 minutes; first, a "bar" keep 5 seconds later, 4 months — about 15 minutes. Do not be lazy loading of the body, but for the first time, an eye complex for beginners.
- Fitness weight loss includes not only exercise, but also compliance with non-strict, but balanced (preferably protein) diet. Do not avoid protein shakes home.
- Do not ignore the workout.
- Alternate days of intense workouts with days of rest.
- During the day drink plenty of water.
And most importantly: exercise for weight loss in the fitness club, will help you to achieve much faster results than self-study at home. They are developed by professionals taking into account their individual characteristics. Objectively evaluate your own preferences is very difficult.
Complex for practicing at home
Fitness exercises at home can meet and men and women of any age. Their simplicity permits you to make, even for beginners. The main thing — not to overdo it with repetition. Feel tired — it's time to take a break and then continue with the training.
First of all girls need exercises for the stomach to make the waist slim.
- Lie on your back, hands behind head, legs straight. To lift the body, touching the Chest to the knees.
- Lie on your back, hands behind head, knees bent. Curl to elbow touches the knee of the opposite leg.
- Lie on your back, hands behind head, legs straight. The raising of the feet under the angle of 45 °. Recorded on 5-7 seconds.
- Lie on your back, hands behind head, legs straight. Raise your legs perpendicular to the floor, slowly lower. To shake them separately.
- Exercise ball: lie on back, legs, to throw the ball, hands behind the head. Lifting, lifting head and shoulder blades off of the floor.
- Twist the hula Hoop (not less than 15 minutes).
- The bending of the body of the rotating disk.
Slimming belly at home you can do some crunches or "bar" — they are also included in the many fitness exercises.
For the feet
If the thighs and the buttocks become loose due to cellulite and calves, it's time to lose weight, be sure to include a set of fitness exercises for the feet.
- Lie on the floor, hands under butt, raise straight legs. To keep and to breed them in hand.
- To kneel, to stretch his hands forward. To sit alternately in each buttock, moving the body to the side. To not lose balance.
- Stand up, feet shoulder width apart, extend out your legs and knees. Slowly squat. To stay in a semi squat longer. Smoothly return to its original position.
- To lie on the side. Bend the knee of the bottom leg, bring it forward. The upper straight leg lifts to do are.
- Well help fitness exercises for thighs and buttocks, running the ball. Lean sideways on the ball. The leg-support bend, the second to keep straight. To tear her off of the floor and lower.
- Jumping rope (at least 15 minutes).
- Working on a mini-stepper (10 minutes).
The main goal of the fitness shaping a perfect figure and she taut buttocks and thighs the cool impossible.
For the hands
- Take the emphasis lying. Put your knees on the floor. Doing push UPS.
- To get back on the chair. Put it on the edge of the hand. Straighten your legs and relax. Bend your elbows and go down until the butt touches the floor. Straighten up.
- Fitball: the palms on the floor, feet on the ball. Do push-UPS, without loss of balance.
- From the mini-simulators for slimming hand use gymnastic video.
The first session should last no more than 20 minutes, but gradually the time should be increased to achieve the best results.
If you plan to exercise in the fitness room, will be easier and harder at the same time. On the one hand, it will be the coach, and he clearly shows the technique of execution depends on the proper preparation of the problem areas. On the other hand, there are usually given a fairly complex program that beginners will have to master more than one week. But, they say that the more you give the body the maximum load, and thus weight loss will be very fast.