When we think of exercising our first idea is to point us to a gym. No doubt that is the right place to train.
When we think of exercising our first idea is to point us to a gym. No doubt that is right for training or at least where you have an easier place. But it is not, even remotely, the only one. The gym has obvious limitations: not everyone have one nearby, it is necessary to adapt to their schedules and, most importantly, costs money that many can not afford.
Training at home is the most economical and comfortable option to stay in shape, but it requires great discipline. It is difficult to train next to the couch and TV; we must have a strong will to carry out the necessary training, but if we can establish a routine, workout at home we take away a short time and hardly any money. In addition, all you can learn to do pull it off anywhere, whether in a hotel on vacation or in the park opposite.
What I need?
To train at home much is needed, just a broad enough not to take a lamp in front space: any room in which we fit lying and where we can stretch our legs. To be comfortable enough with a mat and, of course, an appropriate dress for exercise. All other equipment is optional.
Aerobic exercise should be done before and after for muscle toning exercises to stay in shape is necessary to practice aerobic exercise, we will give more problems at home. We can run statically, without advancing, alternating lifting his knees to his chest and heels toward your buttocks. Another option is to buy an exercise bike, more accessible and useful to have at home the machine. And there's always the option to go jogging.
Aerobic exercise should be done before and after muscle toning exercises. If these are easier to do at home. At best, and if we are serious about this exercise at home, we can buy some dumbbells, with which we can work all the muscle groups.
exercise at home to lose weight
Consistency is key to any workout, but if we do it at home temptations are greater. To achieve good results we must train at least three times a week for a period of approximately one hour.
How should I train?
Before starting the exercise routine it is necessary to run or bike for 10 minutes. After that you can follow the next set of exercises. To perform them correctly it is easiest watch videos on the Internet. On Youtube you can find hundreds of how-to videos for each of the exercises. These are the most basic, but over time can be incorporating many others. Between exercises you should not rest more than two minutes.
- Squats (3 sets / 10 reps)
Stand with your feet in a straight line on your shoulders, starts to lower your hips as if you sit in a chair. Bending the knees thighs must become parallel to the floor. Over time you will do the exercise holding a weight with your arms in front of his chest.
- Push (3 sets / 12 reps)
Supports separate hands shoulder-width apart and aligned with these. Now go down and up the chest keeping your legs straight. Despite being an exercise we've all practiced in school is harder than it looks. If you are starting with the training you can "cheat" supporting the knees, but try doing pushups complete as you begin to improve.
- Stride (2 sets / 14 reps)
Strides are one of the best forms of exercise and are present in all workout routines. Keep a semi-squatting position with your hands on your hips, and alternately forward again and leg. The front leg should never exceed 90 degrees and the heel of the foot is not moved off the ground. Over time you can do this exercise by holding a dumbbell in each hand.
- Funds triceps (3 sets / 12 reps)
For this exercise the aid of a chair or bench is needed. You must put your hands on it and distancing feet to lose hip bending your elbows. The exercise can also be performed by placing the foot on another bench or chair, and better exercise the triceps but do it only when you look ready, because if you fall you can be quite a shock.
- Arm Lateral Raises (3 sets / 15 reps)
Stay straight and raise both arms with weight in each hand. If you do not have dumbbells just a few bottles, a bag or any other weight.
- Chin or rowing (2 sets / 15 reps)
The back is perhaps the hardest part of the body to train at home. The ideal is to have a bar on a door with which to do chin, fuller exercises to train the back. If you do not have a bar, or you can not install it at home, you can do rowing exercises. To do this it is best to use a bench or chair, supporting one knee and the other arm lifting a weight doing push-ups. This is the simplest exercise of rowing, but there are many others who can learn over time.
- Abs (2 sets / 20 reps)
Although we have all learned to train the abdominal in the traditional way it is now known that the best way to exercise these is making the bike. Lie on the floor on your back, place your hands behind your head, lift your knees and imitate pedaling a bicycle. Touch the left knee with the right elbow, then right and left sides.
- Stretches
After completing the exercises, which can be performed in any order, it is advisable to incorporate another bout of aerobic exercise, a must if you want to lose weight, it is the most effective form of exercise to burn fat. After that do not forget to stretch. You'll end up more relaxed and avoid injuries.
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