Under fitness in the General sense of the word refers to the physical fitness of the human body. To date, meant the whole system which allows to correct the shape and weight with long term consolidation of the achieved results. Includes workout and a balanced diet — all of it individually. Is a popular technique that promotes a healthy lifestyle.
If someone cardio and strength training are not suitable for weight loss, exercise will be a real salvation. They are so simple that you can do 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 do in the gym, in the presence of contraindications for power loads and other circumstances.
This erroneous opinion was formed due to the fact that most of the fitness clubs open only to girls, workouts involve gentle treatment and equipment to handle even a child. This so-called "women's fitness for the lazy".
In fact, the exercise allows you to not only lose weight but also to improve such indicators as:
- the cardiovascular system;
- muscular endurance
- coordination of movements;
- the ratio of body muscle and fat tissues.
Accordingly, men's fitness also suitable as an effective and rather simple tool for weight loss.
Selecting effective fitness exercises for self-study, 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 what you closer in spirit, and most importantly — what you can do it:
- water aerobics;
- boss — losing weight with the help of 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 "the rod": the bench press, squatting, bending;
- pylon (pole dancing);
- Nordic walking;
- slide aerobics — work with the special slide 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 press, burning excess belly fat 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 regular running);
- fitness yoga.
A challenging direction for self-study, so it is best to master them in the fitness center. The coach will always tell you how to properly perform, in what quantity, to determine the load will help to create a workout program. At home it is best to practice the 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 fitness balls will help work out the problem areas of the figures;
- the hula Hoop;
- portable gym;
- rotating disks;
- jump rope;
Watch videos about how to use each of these shells to determine whether you will be able to use them in your case. Do not have to buy everything someone will be the exercise ball, and some prefer weight training with dumbbells, weights, barbell, etc.
The choice will depend on what problem area you plan to study thoroughly the other and which set of exercises is well looked after.
To exercise contributed to weight loss, one should not ignore the recommendations of professionals.
- Prior consultation with a therapist and a coach is required.
- Please be patient: weight loss will only become visible after a month (the minimum term).
- During exercise (30-45 minutes) you nothing should distract.
- Physical activity should be increased gradually: the first lesson, let's hope it lasts only 10 minutes, but by the end of the month you have to stretch it to 45 minutes; first, a "bar" keep the 5 seconds in 4 months — for 15 minutes. Don't be lazy loading the body, but for the first time to look after complex for beginners.
- Fitness weight loss includes not only exercises but also compliance with non-strict, but balanced (preferably protein) diet. Do not avoid protein shakes homemade.
- Do not ignore the workout.
- Alternate days of intense workouts with days of rest.
- During the day drink plenty of water.
And most important: exercise for weight loss at the fitness club will help to achieve much faster results than self-study at home. They are developed by professionals taking into account individual characteristics. Objectively assess your own parameters is very difficult.
Complex for practicing at home
Fitness exercises at home can fulfill both men and women of any age. Their simplicity allows you to do, even for beginners. The main thing — not to overdo it with reps. Feel tired — it's time to take a break and then resume training.
First of all girls need exercise for stomach to make the waist slim.
- Lie on your back, hands behind head, legs straight. To lift body, touching the Breasts of his knees.
- Lie on your back, hands behind head, knees bent. Curl to elbow touch the knee of the opposite leg.
- Lie on your back, hands behind head, legs straight. Raise the legs at an angle of 45 °. Recorded on 5-7 seconds.
- Lie on your back, hands behind head, legs straight. Raise legs perpendicular to the floor and slowly lower. To shake them apart.
- The exercise ball: lie on back, legs to throw the ball, hands behind your head. Lifting, lifting your head and shoulder blades off the floor.
- Twist the hula Hoop (not less than 15 minutes).
- Twisting of the body on the rotating disk.
Slimming belly at home you can do some crunches or get a "bar" — they also come in many fitness workouts.
If thighs and 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 legs.
- Lie on the floor, hands under butt, raise straight legs up. Consolidates and further apart.
- To kneel, to stretch his hands forward. Sits alternately on each buttock, moving the body to the side. Not to lose balance.
- Stand up, feet shoulder width apart, expand out feet 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 make up.
- Well help fitness exercise for thighs and buttocks that are executed on the ball. Lean sideways on the ball. Leg-support bend, and the second to keep straight. To tear her off the floor and lower.
- Jumping rope (at least 15 minutes).
- Working on a mini-stepper (10 minutes).
The main objective of the fitness shaping a perfect figure and she taut buttocks and thighs the cool impossible.
- Take the emphasis lying. Put your knees on the floor. Doing push UPS.
- To get back to 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: palms on floor, legs on the ball. Do push-UPS, without losing balance.
- With a mini-simulators for slimming arm use gymnastic video.
The first session should last no more than 20 minutes, but the time gradually need to increase 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, you will be the coach, and he clearly shows the technique of execution depends on the correct elaboration 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 that they are more efficient that will give your body the maximum load, and hence weight loss will be more quick.