Shaping, fitness, yoga or special exercise machines will help you to tighten your body and lose weight at home. Each direction has its own characteristics and characteristics, differs in efficiency and complexity, therefore, before choosing a workout, you must familiarize yourself with each of the methods in order to ultimately achieve the best results.
Shaping - what is it, its features
Shaping - development of the Soviet physiologist I. Prokhortsev (1988) - translated from English means "giving shape." The main purpose of this sport is to reduce the volume in the abdomen, thighs and buttocks, to smooth out the "orange peel".
The set of exercises was developed specifically for women between the ages of 30 and 50, but in the 21st century, new shaping directions have appeared that are available for young girls and men.
Benefits:
- effective weight loss;
- body shaping;
- decrease in the amount of subcutaneous fat;
- increasing the level of physical fitness;
- increased flexibility;
- tightening of the skin;
- strengthening of the cardiovascular and respiratory systems.
Disadvantages: shaping helps to correct only problem areas of the body, and not completely the whole figure, therefore, it is suitable for those who are struggling with extra pounds in the abdomen, thighs or buttocks. Shaping for weight loss at home should consist of a set of exercises aimed at working out the muscles of the required area.
In this case, one exercise is done several times until fatigue and pain in the muscles appear, and only then it is allowed to move on to the next exercise. The peculiarity of shaping is that the process of losing weight does not occur during training, but after it during the recovery period of the body.
In order for training to be successful, it is important to start them with a warm-up, perform all movements correctly and monitor your breathing (you need to breathe through your nose, slowly and smoothly), and also observe a drinking regimen, since a large amount of fluid is lost during training. Shaping includes not only a training program, but also proper nutrition.
Trainers recommend giving preference to raw and baked vegetables, white poultry and fish, berries and fruits. At the same time, on training days, you must completely abandon protein products. Please note that it is recommended to eat food 2 hours before training and 2 hours after it.
To achieve a lasting result, shaping should be done at least 2 times a week, while within a month you can lose up to 5 kg of excess weight.
Fitness for weight loss and body shaping
Fitness originated in America, and its main direction is to positively affect the physiological and psychological levels of a person through stress on muscle tissue in general. Fitness classes are suitable for those who want to be in harmony not only with their body, but also with their inner world.
Therefore, coaches highlight the following positive aspects of this area:
- general strengthening of the body;
- improving posture, strengthening muscle tissue;
- body shaping;
- improved metabolism;
- recovery from a depressive state;
- general improvement in mood, charge with positive energy;
- prevention of osteoporosis, cardiovascular diseases.
Of the shortcomings, coaches note that fitness is not suitable for those who want to achieve quick results in the fight against extra pounds. This direction allows you to gradually adjust your figure over several months of regular training. In addition, not individual problem areas are being worked out, but the whole body as a whole.
Fitness classes for weight loss at home are quite popular, since this area does not require constant monitoring by a trainer, is not traumatic and is suitable for any age. You can choose a training program yourself using the channels of popular fitness trainers.
For home exercises, aerobics, dance directions (zumba, latina), health fitness (callanetics, body flex) and others are suitable. The main thing is to correctly perform the exercises to your preferred music and gradually increase the load, which will contribute to body shaping.
It is important to remember that before choosing any sport, you need to consult a sports doctor so as not to harm your body.
The effectiveness of fitball for weight loss
Exercises with fitball - a special gymnastic ball - were originally used in physiotherapy for newborns and infants. Over time, such training has developed into a sports direction, the main task of which is to strengthen all muscle groups: back, abdomen, upper and lower limbs. Fitball is a large elastic ball with a diameter of 55–75 cm.
It is made of durable material (PVC), has an explosion-proof system that prevents the ball from bursting if damaged. You can buy a fitball at any sports store. Exercise with a gymnastic ball strengthens the muscles of the back and abdomen, as well as the muscles of the arms, thighs and buttocks. Improves posture, coordination, and flexibility.
Promotes weight loss, shape the body's athletic structure. The direction in question has practically no contraindications. Fitball is allowed to be engaged in the presence of varicose veins, pain in the back. It is suitable for all ages, including pregnant women.
Training with a gymnastic ball can be carried out independently at home without fear of harming your body, since the fitball does not give an “incorrect” load on the muscles. To lose weight, it is recommended to choose a more active set of acrobatic exercises, which must be combined with proper nutrition and daily routine.
In this case, training should be regular and carried out at least 2 r / week.
Please note that it will not be easy for a beginner to combine the ability to hold on to the ball and perform the exercises. The fact is that you need to learn how to keep balance so as not to fall off the fitball during training. This skill will come gradually, and after a few sessions, a gymnastic ball will be the right tool on the way to an ideal figure.
Yoga - features and characteristics
Yoga combines physical and spiritual practices. The main purpose of this direction is to acquire one's own spirit, to know oneself. Real yoga is a combination of physical exercises with meditation: it is not recommended to perform only special exercises - asanas, they must be combined with other steps of yoga that help to “turn off” the internal dialogue and come to “silence of the mind”.
The main steps of yoga:
- Hatha yoga - is a set of exercises (asanas) that prepare the body for the next steps of yoga.They must be performed in compliance with the following conditions: there should be no pain, attention should be focused on the body, and not on the external world, not to conduct an internal dialogue, to come to “silence of the mind”. This step should not take long training time.
- Tantra yoga - the next stage to spiritual cognition of oneself, includes many methods of following the spiritual path, one of which is the method of raising the kundalini energy.
- Kundalini yoga - work with energy, chakras and energy energy. Bioenergy begins to manifest itself with the correct performance of asanas and further meditation. Managing this energy helps to reach the spirit faster.
- Raja yoga - the highest yoga of consciousness, consisting of practices - meditation. This includes both ordinary meditation and its various forms (for example, concentration and deconcentration).
It is better to conduct yoga classes under the guidance of a teacher in order to achieve good results not only in terms of weight loss, but also for the healing of the body as a whole, knowledge of your inner self.At home, this direction can be used after obtaining special knowledge that only a mentor can transfer.
We can say that yoga is the principle of life. To transform your body and find a path to your spirit, you need to constantly work on yourself, and not only during asanas and meditation. It is necessary to learn to control your feelings and emotions, to curb such qualities as selfishness, envy, gluttony, lust, anger and others.
After all, negative thoughts and behavior close the path to true consciousness that helps to understand and accept oneself.
Exercise bike - effective weight loss at home
An exercise bike is a fairly popular device for playing sports at home. It comes in different sizes and types, which allows you to choose an exercise bike for the dimensions of the room in which the device will be installed. The device looks like a traditional bicycle with a saddle, pedals and handlebars of a certain shape. However, it is not intended for riding, but is a simulator.
There are several types of exercise bike:
- vertical stationary - during execution, the body is tilted forward, knee bend 30 degrees; budget and compact option;
- folding stationary - when performing, the legs are extended forward, the body is thrown back; more bulky and expensive model;
- hybrid - double-acting, set in motion with the help of hands moving the levers and legs turning the pedals.
Exercise bikes show good results in the fight against excess weight, which is achieved by burning calories and converting them into energy by the body. Also, the device has a beneficial effect on the heart and blood vessels, trains the muscle tissue of the back, abdomen, thighs, buttocks, lower legs. Moreover, the more intense the resistance of the pedals, the more effective the muscle pumping.
It is important to know that an exercise bike only increases the tone of muscle tissue without increasing its volume, so you should not be afraid of changing the shape of the hips or buttocks for the worse.
Training rules:
- before starting classes, it is necessary to warm up to warm up the muscles;
- during training, breathe through the nose, it is allowed to exhale through the mouth;
- the duration of classes for beginners is 30 minutes, then gradually you need to increase this time to 1 hour;
- the number of workouts for beginners is 4 rubles / week, with a subsequent increase to 6 rubles / week.
Features of the elliptical trainer
The elliptical trainer replaces two devices at once: a treadmill and a stepper, so it can be used for running, skiing and climbing the stairs. Can be used at home, although it is more bulky than other devices. Slimming at home with an elliptical trainer uses the muscles of the thighs and buttocks, lower leg, back and abs, shoulder girdle and arms.
Therefore, such a workout will help not only get rid of excess body fat, but also correct problem areas, making the figure more toned. Also, the device under consideration increases the overall level of endurance, strengthens the heart, blood vessels, respiratory system, saturates the cells of the body with oxygen.
The effectiveness of exercising on the simulator depends on the correct use of it. Beginners should not immediately take on strength and intense training. It is worth starting with 30 minute lessons 3 rubles / week. This load should be increased over time to 1 hour of training 5-6 r / week.
In addition, individual lessons can be selected from the programs available in the simulator, which help to choose the best option, taking into account the wishes of the student.
Do not use the device if you have the following diseases:
- hypertensive crisis;
- angina pectoris;
- heart failure;
- diabetes;
- oncological diseases.
It is important to remember that it is necessary to start training after a short warm-up, designed for 5-10 minutes.
Stepper - what is it, characteristic
A stepper is a simulator that simulates climbing stairs. There are several types: professional is used in fitness centers, folding is suitable for home use. The main action of the classic simulator is aimed at working out the muscles of the legs (upper and lower zones) and buttocks, while the muscles of the abdomen and back are under static stress.
The use of a rotary model allows you to work out the oblique muscles of the press, and the presence of expanders - the muscles of the shoulder girdle and arms. In addition, exercises on the device help you lose weight: in one workout you can lose from 500 Kcal.
Stepper advantages:
- strengthens the heart muscle and respiratory system;
- increases muscle tone;
- has a tonic effect on the body;
- safe, can be used at home.
The trainer is recommended for any age group. However, you should not train with him if you have heart problems, high blood pressure, weighing more than 100 kg.
Operating rules:
- continuity of movement;
- feet should not come off the pedals (do not raise the heels and toes);
- it is not recommended to fully straighten the knees so as not to overload the joints.
Please note that when buying a stepper, you should not save on quality, otherwise the budget model will not provide the necessary load and will not contribute to weight loss.
Weight Loss Treadmill Effectiveness
The treadmill is a cardiovascular machine that simulates running. Its main purpose is general strengthening of the body, maintaining a beautiful figure. Such a device can be used at home in any weather and at a convenient time of the day.
Slimming exercises at home on a treadmill help to work primarily the muscles of the legs and buttocks, and also use the muscles of the abdomen and back, to a lesser extent - the muscles of the arms.
The positive effect of the simulator on the body:
- increases endurance;
- strengthens the cardiovascular system;
- strengthens the lungs;
- increases muscle tone;
- improves metabolism;
- promotes weight loss by burning excess calories;
- fights stress and depression.
Among the disadvantages can be called the inability of the simulator to replace full-fledged running in nature, where the body receives the required amount of oxygen, which is absent in the closed space of the apartment.
Operating rules:
- it is allowed to hold on to the handrails only during the first workouts, then it is worth holding hands as during normal running, so as not to reduce the load on the muscles;
- it is recommended to change the angle of inclination of the canvas gradually, for beginners it is better to use a flat surface;
- it is not allowed to abruptly stop the simulator, as this can negatively affect the heart and blood vessels;
- if discomfort in the heart area appears, it is necessary to stop exercising;
- you can leave the canvas only after the tool has come to a complete stop.
For training to be effective, the recommended time and number of sessions should be from 15 to 30 minutes 3 r / week. It is important to know that it is not allowed to drink coffee before exercising on simulators, so as not to overload the heart. A healthy lifestyle, proper nutrition and exercise will help you lose weight and keep your figure in perfect condition.
At the same time, training can also take place at home, the main thing is to choose the sports direction that will most effectively cope with the tasks set.
Home Fitness Videos
How to lose weight with fitness at home: