Regular exercise is good for everyone. Exercising burns extra calories. In addition to weight loss, mood improves, the risk of various diseases decreases. Fitness is one of the most effective ways to lose weight. You don’t have to go to the gym. You can practice at home for free and in your free time. There are many programs that help you to always be in shape and get a boost of energy.
Regular exercise is good for everyone. Exercising burns extra calories. In addition to weight loss, mood improves, the risk of various diseases decreases. Fitness is one of the most effective ways to lose weight. You don’t have to go to the gym. You can practice at home for free and in your free time. There are many programs that help you to always be in shape and get a boost of energy.
Where to start?
Do not rush and do everything at once. The main rule for a beginner is to start small. Do not neglect the warm-up. If you do not take seriously this important stage of training, in the future you can get a lot of trouble in the form of sprains.
It is important to understand that warming up helps to warm up the muscles, prepares the cardiovascular system for exercise. During exercise, a lot of energy is wasted, which needs to be replenished. This is worth remembering even if the goal of fitness is to get rid of excess weight. Otherwise, there will be no benefit to the body from such a sport.
Be sure to drink water while exercising. You can take a few sips every 15-20 minutes. After training, you should have a snack to return the spent energy in the form of muscle mass.
Training planning
It is necessary not only to draw up a program, but also to constantly refine it. You need to write down a list of exercises, strength indicators, body weight, well-being. Five minutes of analysis can double the effectiveness.
Drawing up a training plan is to determine the goal. In addition, the following should be taken into account:
- First, a warm-up is performed for 5-10 minutes, then three exercises for one of the large muscle groups and for secondary muscles. Then you need to rest for five minutes. If you intend to lose weight, you should spend 20 minutes after training on cardio exercises.
- Determination of the main priorities of classes. Twice a week, it is necessary to give a load to the lagging muscle groups.
- The choice of exercises, taking into account the characteristics of the body.You need to plan the number of approaches and repetitions.
Be sure to keep an eye on progress status. Do not be lazy to spend five to ten minutes analyzing your program. When planning a training program, in addition to the goal, consider physical capabilities, equipment available at home.
Quick warm-up before training
A set of exercises will prepare the body for physical activity, help to avoid injuries. The task of warming up is the gradual warming up of muscles that were previously inactive. A quick warm-up before class will take seven to ten minutes:
- first, walking in place is performed;
- then joint gymnastics is carried out;
- dynamic movements to stretch muscles;
- the warm-up ends with cardio exercises with a moderate amplitude;
- takes a deep breath and exhale.
Thanks to the warm-up, the heart will work faster, blood circulation will increase, and the muscles will become more active. By correctly performing these simple actions, you will feel pleasant warmth, cheerfulness, and a surge of energy in your body.
The Best Exercises for Beginners
The complex of functional training is aimed at maintaining the tone of all muscles, the general physical development of the body. Due to the intense load, endurance increases, calories are effectively burned. Don’t forget about nutrition. The diet must be balanced, otherwise the classes will not provide the desired result.
If you intend to lose weight easily and with pleasure, pay attention to the Zumba fitness program. Rhythmic movements to the music involve all the muscles. As a result, you can get a beautiful figure, good health and positive mood.
The most effective exercises for the abdominal muscles
It is believed that crunches are the best exercises for the press. Their correct implementation includes each section of the abdominal muscles. The main load falls on the abdominal muscles.
Simple exercises for working out the press:
- Bike. Perform 3 sets of 20 times. Lying on your back, put your hands behind your head. Start moving your legs as if pedaling.
- Hanging leg raises. Do 10 times in three sets. Position – lying on the floor, legs bent at the knees and raised. You need to lift your upper body towards your knees.
- Scissors. The exercise is performed within 30 seconds. The arms are extended along the body and pressed to the floor. Try to lift your legs off the floor as you cross.
- Plank “saw”. Done one minute. Emphasis on the forearms, the back is even. With a small amplitude, you need to swing.
- Waving leg swing.
Another effective exercise is exercise with a fitball. Sit on the ball, put your hands behind your head, lean back. With smooth movements due to the muscles of the press, try to lift the body. Hold for a second and lower yourself down again. The hips during execution remain parallel to the floor.
The most effective exercises for the hips and buttocks
For such exercises, weights are not needed. The maximum load falls on all the gluteal muscles. To keep your hips beautiful, you should regularly pay attention to them:
- squats – enough for 30 squats in three sets;
- lunges – 15 on each leg;
- waving – 30 times each (training the inner side of the thighs, sides, buttocks);
- raising the buttocks in a prone position – 20 repetitions;
- performing scissors with bent legs.
You can get beautiful muscles at home if you do a set of exercises daily.
After training, you need to set aside a few minutes for stretching, pulling the muscles of the back, legs, and abdomen. Aerobics helps to get rid of excess weight and keep it normal. Regular exercise will give a thin waist.