If necessary, these programs can be combined. For example, if circumstances force you to skip the session in the gym, you can workout at home. You can also systematically allow you to alternate between workouts with the classes at the gym.
Below we describe in detail the complex of exercises for slimming and strengthen muscles at home. The exercises are recommended to perform in the same order in which they are presented. The lesson is best built on the principle of circular training. The essence of the principle is that the exercises are executed one after the other without rest of a approach. If you can't run an entire series of exercises without stopping, you can make short breaks between sets (no more than 30 seconds each).
Following the whole complex of exercises (a circle), you can relax a bit and repeat the circle again. Beginners it is better to limit 1-2 of the industry. After a time, you can increase the number of turns of three. Circular of the way to perform the exercise makes the workout more intense. And the more you exercise, the greater the chance of progressing from thinning.
The complex slimming, which is described below, belongs to the category of power of the loads. For weight loss passed with success, to meet your no less than three times a week. The ideal choice is the combination of the power of the workouts with aerobic. Aerobic fitness training can be carried out more often than the force, it is 4-5 times a week. The normal duration of the aerobic training — 40-60 minutes. With the exception of the interval of physical training. Do not last more than 30 minutes, since they are high intensity.
Strength training for weight loss consists of three parts: warm-up, the main block of exercises pull. Well, if in the house there is cardio: lesson ellipsoid, an exercise bike or a treadmill for 10 to 15 minutes is an excellent exercise for warming up. In the absence of the machine you can run in place, to have fun, to perform movements of swing, tilt, rotation, surface squats.
Ip: of foot, the palm of the hand on the waist, feet apart to width of shoulders, socks look forward. Features of execution: bend the knees and crouch to the east of the heel must remain on the ground. Stretch the muscles of the buttocks and the inner thighs. Raise lift and repeat. Perform 20 to 25 squats. The return of an uprising on the pc, make an attack back foot. The knee of the leg bending at a right angle. The hip should follow the line of the trunk. Return to the ip. Do 15 repetitions with each leg.
Ip: knees, hands supported on the ground, with the palm of the hand positions that are shoulder-width apart. Execution: lie down and of the pelvis on the floor, so that the head, the body and the hip were in a straight line. By moving the elbows back, bend to the right angle. Return to the ip. Repeat the exercise 20 times.
Ip: the body leaning forward until parallel with the ground, a hand resting on the back of the chair, the other hand shot down to the ground and keeps the dumbbell, knees slightly bent. Execution: to stretch the press, reduce the scapula and lift the dumbbell to your stomach. The flexion of the hand, the elbow a little deflected backwards. Repeat the cravings of 15 times with each hand.
Ip: standing, feet shoulder-width apart, hands at the waist. Features of execution: take a step with the left foot to the left and forward. Bending the knee. The second leg remains rectified. The body weight is distributed on both feet. After the left leg, return to the ip. With each leg to do 20 attacks. You can take in your hands the dumbbells and keep them close to the trunk.
Ip: standing, feet shoulder-width apart, arms bent, dumbbells are lifted to the head, with the palms facing each other. Execution: lower the shoulders, stretch the press and squeeze the dumbbells up. Stretched the hand, reducing the scapula. Repeat 12 times.
Ip: back to the chair, hands supported on the edge of the seat, with the fingers directed forward, with the arm straight, extended legs and are on the heels, the pelvis is pulled outside of the airbag and is held in the weight. Execution: bend your elbows, lowering the pelvis on the floor. Repeat 20 times.
Ip: sitting on the machine leg press (the angle of inclination of the backrest 45 degrees, hands on the arms of the machine foot to foot on the platform, the distance between the feet a little more than the width of the hips, the knees are not strained. Weight — 30 kg to 60 kg Execution: remove the platform with the caps, and bend the knees at an angle of 45 degrees. To straighten the legs and push with the heels, raise the platform. Do 15 repetitions.
Ip: lying on the back, the scapula is reduced, the knees bent, the heel is supported on the edge of the bank, of the hand with the dumbbell elongated vertically upwards, the palm of the hand facing the front. Execution: bend your elbows, lowering the level of the shoulders. Squeeze the dumbbells up. Repeat the exercise 10 to 15 times.
Ip: sitting with a straight back, the scapula is reduced, the legs bent, the feet are on the ground, the chest is subject to a support, the palm of the hand hold arms, arms extended, elbows are not tightened. Weight — from 20 to 40 kg of Execution: to stretch the muscles of the abdomen, bend your elbows and pull the lever toward you. Elbows side-to-side, without diluting. Re-stretch the arms forward, with the shoulder blades not to push. Complete the work after the twelfth repetition.
Ip: sitting in a flight simulator, the legs bent, feet on the supports. Weight — 25-50 kg Execution: pressing the knees to the brackets, loosen the hips from side to side. Do 20 repetitions.
Ip: sitting in a flight simulator, the arms raised and bent at the elbows, hands, arms, wrists straight, elbows facing down, your shoulders don't tense up, your chest is implemented, the muscles of the abdomen under tension. Weight — from 5 to 20 kg of Execution: push the lever, squeeze the weight. The scapula is reduced, the elbows completely is not. Gently fold the hands and return to the ip. Repeat 10 to 12 times.
Ip: standing in front of a simulator, feet shoulder-width apart, knees slightly bent, the left hand holds the arm, the palm of the hand down, elbow bent and glued to his side. Weight 5 to 10 kg of Execution: straighten out the hand, to fall down. The elbow does not force. Repeat 12 times. Change hands and do 12 repetitions.
Complete fitness-training is necessary to the tension member, regardless of where the activity takes place: at home or in the gym. Want to stretch all the muscles of the body. In the stretch of each muscle group plays a 10-15 seconds.
