Under Fitness in the General sense refers to the condition of the human body. Today, a whole means a System, the shape and the weight with a long clamp of the results obtained. Include exercise and a balanced diet — all of this is individually selected. Is a popular technology, the a healthy life style.
If for someone with endurance training and strength training are not suitable for weight loss, Fitness exercises will be a real rescue. They are so simple that at home, you can practice without the involvement of the trainer.
It is believed that this whole System is exclusively for women, as it is very lightweight and simplicity. In fact, even men, if not the possibility, in the gym, in the presence of contra-indications for current loads and due to other circumstances.
Such a false opinion is formed due to the fact, to treat the majority of health Clubs are only for women, Training suggest with exercise equipment and a child. This so-called "women's-Fitness for the lazy".
Actually, Fitness exercises can not only lose weight but also to improve such indicators as:
- the condition of the circulatory System;
- Muscle endurance;
- Coordination of movements;
- the reaction;
- the ratio in the body from muscle and fat tissue.
For men-Fitness also as an effective and easy remedies for weight loss.
The choice of effective Fitness exercises for self-study, the main thing — to in the directions confused. Each of them will contribute, the figure is in perfect condition, but the way of goal achievement may vary considerably.
So first decide what you want to handle closer in spirit, and above all — allowing you to:
- Water aerobics;
- BOSU — losing weight with the help of the simulator 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-Aerobic strength training with a Mini-Barbell "barbell": bench press, squats, bending;
- Pylon (the dance at the bar);
- Nordic walking;
- slide aerobics — to work with a special slide-Board is recommended, especially for slimming thighs;
- Step Aerobics;
- Stretching exercises, especially for girls;
- Belly dance is a good Fitness for the work of the press, the combustion of excess fat on the abdomen and hips;
- Combination of aerobics and Thai Boxing;
- Fitball-aerobics — slimming due to the large elastic ball;
- Fitness inline skating (burns more calories than a normal run);
Many areas are complex for self-study, to develop better and in the fitness center. Coaches always tell you how to run properly, and in what amounts is determined by the load, Innova-Training. Home best flexible, and Aerobic exercise is the easiest, but not less effective methods.
For home you need to exercises may have the following inventory:
- exercise wheel / roller;
- flexible: exercises on the Fitness Ball help work out the problem areas of the figure;
- portable fitness equipment;
- the rotating discs;
- Skipping rope;
You can see Videos about each of these projectiles, in order to determine whether you can use them in your case. Not necessarily all to buy someone enough weights fitbola, and some prefer weight training with barbells, ankle, weights, etc.
The choice will depend on which problem you plan thorough work on, and the other series of exercises to view.
The workout weight loss promoted, you should not ignore the recommendations of professionals.
- Consultation with the therapists and trainers are binding.
- Be patient: the weight loss is noticeable only after a month (minimum term).
- During the training sessions (30-45 minutes) you will be distracted by anything.
- Physical activity should gradually increase: the first lesson can take only 10 minutes, but by the end of the month, you should stretch it up to 45 minutes; first, the "raise the bar" and hold for 5 seconds, and 4 months later — already in 15 minutes. Do not be lazy to strain the body, but for the first time now matches complex for beginners.
- Fitness-weight loss includes not only exercises but also the compliance with playful, but balanced better (protein) diet. Don't sidestep protein shakes from our own production.
- Do not ignore the warm-up.
- Alternate days of intense training with days of relaxation and recreation.
- In the course of the day, you are drinking enough water.
And the most important: the exercises for weight loss Fitness Club will help to achieve much faster results than the independence of the house. They are of professionals, taking into account the individual characteristics. To objectively evaluate your own settings is very difficult.
Complex for home exercises
Fitness exercises at home for both men as well as women of all ages can perform. Their simplicity allows even for beginners. The main thing — do not overdo it with the repetitions. The feeling of being tired — it's time to take a break and then the Training will continue.
For the belly
Especially girls need Fitness exercises for the abdomen, the waist slim.
- On the back of the hands behind the head, legs, lie, just. High of the housing, pull the chest to touch the knees.
- On the back of the hands behind the head, knees bent. A roll that the elbow touches the knee of the opposite legs.
- On the back of the hands behind the head, legs, lie, just. The lifting of the legs in an angle of 45 °. Fixed on 5-7 seconds.
- On the back of the hands behind the head, legs, lie, just. Lift your legs perpendicular to the floor, slowly lower. It swings you to the side.
- Pliable: on the back of the hands, throw the legs up on the Ball behind the head. Climb, lift your head and shoulder blades off the floor.
- Turn the hula-Hoop (at least 15 minutes).
- Rotation of the housing on the rotating discs.
Slimming belly at home, you can shake the press, or to master a "benchmark" — they also belong in the program of the many Fitness Workouts.
For the legs
If the hips and buttocks of steel are losing lots of because of Cellulite and Ikram time, weight, necessarily, you should be in the Fitness exercises for the legs.
- Lie on the floor, the palms of the hands under the buttocks, raise straight legs. Bring together and pull apart.
- Embark on the knees, hands pull forward. They sit alternately on each hind part of the body to the side. To not lose the balance.
- Apart stand with feet shoulder-width, fold up the feet and knees to the outside. Slowly crouching. Stay in the Semi-Squat longer. Seamlessly return to the starting position.
- Lie down on the page. Bend the knee the lower leg, it forward. The top of the straightened foot commit the climbs to the top.
- Good Fitness exercises for thighs and buttocks, the on the game ball help. Lean sideways on the Ball. Leg support to be bent, and hold the second. Tear you from the ground, and sinks.
- Jump rope (at least 15 minutes).
- The work on the Mini-Stepper (10 minutes).
The main task of Fitness training, the perfect figure, and it is not without its elastic buttocks and steep hips.
For the hands
- On the floor. The knee on the floor. Wrung out from the floor.
- With the back of a chair. Set on the edge of the Hand. Stretch legs and relax. Bend the elbows and does not descend until the prey touches the ground. Straighten up.
- Flexible: the palms on the floor, legs on the Ball. Sun does not support to lose the balance.
- The Mini fitness devices to remove the hands use gymnastic role.
The first lesson should not be longer than 20, but gradually the time will have to increase in order to achieve the best results.
If you are planning exercises in the gym, you will be easier and harder at the same time. On the one hand they will contact, coach, and he clearly shows the technique of execution, one of which is the correct elaboration of the problem areas. On the other hand, there is usually a relatively complex programs, the beginner should learn a week. But they are more efficient and give the body the maximum load, and thus lose weight faster.