Sometimes the desire to play sports is huge, but there is absolutely no time to go to the gym. In this case, fitness is the ideal solution for losing weight. If you follow all the recommendations and train regularly, then you will achieve good results.
pros
- Fitness at home does not require any money. So the subscription to the gym is quite a lot and money is not returned for skipping lessons.
- At home it is much easier to concentrate and not to be distracted by other people and extraneous noise.
- You can do fitness at home at any time, since you do not need to adjust to anyone.
- It is possible to create the most favorable conditions for yourself. You can engage in stretched shorts, to your favorite music, as well as about the turn in the shower to think about is not necessary. In addition, you can not adjust to the general pace of the exercise, and you can relax at any convenient time.
Minuses
- For many women, motivation is needed to begin training, and at home it can be postponed for a long time using standard excuses.
- Training should be planned independently, and in the fitness center professional trainers are engaged in this.
- There is no spirit of competition, which stimulates to achieve even better results.
What do you need?
To begin with, it will be enough to have a small rug, sports uniform and dumbbells. In the future, if the financial situation allows, you can buy yourself a simulator, but only to his choice, approach responsibly, that he would bring the maximum benefit, rather than become waste money.
Fundamental rules
Fitness for women at home should consist of 4 parts: warm-up, aerobic exercise, strength exercises and a hitch. It is better not to change their sequence.
- The warm-up is necessary for warming up muscles and joints. For this purpose slopes, turns, jumps, walking and running on the spot will do. It takes 10 minutes to warm up.
- Aerobic exercise. At home, you can go jogging and jumping rope.
- Strength exercises. In this part of the exercise, the largest selection of exercises. It can be twisting, squats, push-ups, exercises with dumbbells , etc. On average, this period of training lasts about 20 minutes.
- Hitching is necessary in order to reduce the rate of load and eventually relax. For this mission, walking on the spot is ideal. It lasts no more than 5 minutes.
If you follow these simple rules, then fitness at home will benefit the whole figure as a whole.
Fitness at home, weight loss exercises
- Twisting.
- Rise of legs.
- Exercise for calves.
Lie down on the floor so that the waist is tightly pressed to the floor. Legs need to be bent at the knees, put your hands behind your head, stretch your elbows to the sides. Your task on inspiration is to raise the body, on exhalation to return to the starting position. At the same time, watch the lower back. Make a minimum of 20 repetitions.
The starting position, too. Put your hands on the floor, and pull them along the body. Your task on inspiration is to raise your legs, so that they are perpendicular to the body, lower them in exhalation, but that they do not touch the floor. Do 15-20 repetitions.
For him you will need dumbbells, although you can do without them. Rise steadily and slowly rise on the tiptoes, stay in this position for a few seconds and return to the starting position. Do 10 approaches. Then repeat the exercise on only one leg, while the other flex in the knee. Change your legs and repeat all over again.
These simple exercises can be the basis for your home workout.