Under fitness in the general sense refers to the physical ability of the human body. Today means that a system that allows you to adjust the shape, weight, long-term consolidation of the results achieved. Includes workout and a balanced diet, both individually. A popular method is to support a healthy lifestyle.
If someone's cardio, strength training is not suitable for weight loss, exercise will be the real redemption. It's so simple to start at home, without the participation of the coach.
It is believed that the whole system created exclusively for women like the ease, simplicity. In fact, it may be that men use, if this is not possible, the gym, the presence of contraindications on the power load, and under different circumstances.
This erroneous opinion was formed due to the fact that most of the fitness clubs open, only girls, exercises involve gentle treatment and equipment to handle even a child. This is the so-called "women's fitness for the lazy".
In fact, exercise not only lose weight but also to improve such indicators as:
- from the circulatory system;
- muscle endurance
- coordination of movements;
- the ratio of body muscle and fat tissues.
Accordingly, the male fitness is also suitable as an effective, relatively simple tool for weight loss.
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Selecting the most effective fitness exercises, self-study, the most important thing— to get lost in that direction. All of them will help to ensure that this number is in perfect condition, but the methods of performance vary considerably.
So first of all decide what you think is closer to the soul, and most importantly— what you can do:
- the boss weight loss using trainer bosu balance trainer in the form of a hemisphere;
- callanetics is a combination of yoga, static load, and the stretching exercises;
- crossfit (the ideal man) is a combination of interval training, heavy, light athletics, gymnastics, powerlifting, kettlebell sport;
- pump-aerobics — strength training with a mini rod "weight": bench press, squats, bending;
- pylon (pole dancing);
- Nordic walking;
- slide aerobics — work the special slide Board is recommended primarily for weight loss thighs;
- step aerobics;
- stretching exercises, which are designed specifically for girls;
- belly dancing is a great fitness for the study, press the button, burning excess fat belly, thighs;
- the combination of aerobics, Thai Boxing;
- fitball-aerobics — weight loss is a big elastic ball;
- fitness skates (you burn more calories than running);
- fitness, yoga.
In many areas it's hard to self-study, so it is best to master them in the fitness center. The coach always tell me how to properly implement it, what quantity determines the load will help you to create a workout program. Home is the best to practice the fitball, aerobics is the easiest, but no less effective methods.
Your homework, you may need the following equipment:
- hamster wheel / roller;
- fitball: exercises on the fitness ball will help work the problem areas the numbers;
- the hula Hoop;
- portable gym;
- a rotating disk;
- jump rope;
Videos about how to use each shell to determine whether you will be able to use them in your case. You don't have to buy everything someone the ball, and some more weight training for beginners, weight, barbell, etc.
The choice depends on what the problem is in the area you plan to study thoroughly the other, what exercises look into it.
The exercise contributed to the weight loss, should not be ignored, the recommendations of the professionals.
- A preliminary consultation with a therapist, a coach is required.
- Please be patient: weight loss will only be visible after a month (the minimum term).
- During exercise (30-45 minutes), that nothing can disturb.
- Physical activity should be increased gradually: in the first lesson, I hope I don't fall to pieces just 10 minutes, but the end of the month have to stretch to 45 minutes; the first, "bar", hold for 5 seconds, then later, 4 months — for 15 minutes. Don't be lazy loading the body, but this is the first time to keep an eye complex for beginners.
- Fitness weight loss includes not only training, but also the non-compliance is not strict, but balanced (preferably protein) diet. I don't avoid the protein shake-homemade.
- Do not ignore your workout.
- Alternative day intensive training days to the other.
- During the day drink a lot of water.
But the most important: exercise, weight loss, our fitness club will help you achieve much faster results than self-study at home. Working professionals, taking into account the individual characteristics. Objectively assess your own parameters is very difficult.
Complex for practicing at home
Fitness exercises at home can be fulfilled in both men and women of any age. The simplicity allows you to make, even for beginners. The main thing— not to overdo it again. You feel tired — it's time to take a break and re-training.
The first time the girls have to practice your stomach to your waist slim.
- Lie on your back, hands behind head, legs straight. To lift body, touching the Chest to the knee.
- Lie on your back, hands behind head, knees bent. Curly elbow touch the knee of the other leg.
- Lie on your back, hands behind head, legs straight. Lift the leg at a 45°. Recorded 5-7 seconds.
- Lie on your back, hands behind head, legs straight. Raise your legs perpendicular to the ground, slowly lower. To shake them from each other.
- On the ball: lie on back, legs to throw the ball, hands behind your head. Lifting, lifting the shoulder blades off the floor.
- Twist the hula Hoop (not less than 15 minutes).
- Winding of the body, the rotating plate.
Slimming belly at home you can do some sit-ups, or a "bar" — they are also included in the many fitness workouts.
If thighs, buttocks be loose because of cellulite, calves, it's time to lose weight, be sure to include a series of fitness exercises for the legs.
- On the ground, hands under butt, raise straight legs. To keep, to breed them in your hands.
- To kneel, to stretch his hands forward. Sit, take turns, everything butt, move your body to the side. Don't lose balance.
- Stand up, feet shoulder width apart, expand the legs, the knee. Slowly anything. To stay in a half-squatting anymore. Smoothly return to its original position.
- Lying to the side. Bend the knee, the lower leg, bring it here. The upper straight leg raise.
- Well help fitness exercise thighs, buttocks, running with the ball. Lean to the side of the ball. Leg-support bend, the second to keep straight. Tear it down to the ground, then lower.
- Skipping rope (at least 15 minutes).
- Working on a mini-stepping (10 minutes).
The main goal of the fitness shaping a perfect figure, and firm buttocks, thighs, the cool impossible.
- Take the emphasis lying. Put your knee on the ground. The push-ups.
- Back to the chair. Put the edge of the hand. Straighten your legs, relax. Bend your elbows and go down until your butt touches the floor. Stand up straight.
- Fitball: palms to the ground, feet on the ball. Push-UP, without losing balance.
- The mini-simulators for slimming arm use exercise 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, you will be easier and harder at the same time. On the one hand, going to be the coach, and he clearly shows the technique implemented depends on the appropriate elaboration of the problem areas. On the other hand, there's usually given a fairly complex program, which the beginner and the master is more than a week. But they say more will give the body the maximum load, so the weight loss will be more quick.