Eight exercises that will make you lose weight and you can take anywhere
When we think of exercising our first idea is to point us to a gym. No doubt that is the right to train or at least, in which we place more facilities. But it is not, even remotely, the only one. The gym has obvious limitations : not everyone has one close, you need to work around your schedule and, more importantly, it costs money that many can not afford.
Training at home is the most economical and convenient option to keep in shape , but it requires great discipline. It is difficult to train alongside the couch and TV, we have to have a strong will to carry out the necessary training, but if we can establish a routine, workout at home shortly and we will remove just money. Besides, all you can learn to do pull it off anywhere, whether in a hotel or holiday park opposite.
To train at home do not need much, just a large enough space to not take a lamp in front of any room in which we fit lying and where we can stretch our legs. To be comfortable enough with a mat and of course, proper clothing for exercise. The remaining equipment is optional.
To stay in shape is necessary to practice aerobic exercise , the one that will give us problems at home. We can run statically, without advancing, alternating lifting knees to chest and heels toward your buttocks. Another option is to buy an exercise bike, more accessible and useful to have at home 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 make 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 muscle groups.
Consistency is crucial to any workout, but if we do it at home temptations are greater. To achieve success we must train at least three times per week , for a period of approximately one hour.
Before starting the exercise routine is necessary to run or bike for 10 minutes. After that you can follow the next set of exercises. perform them correctly for the simplest is watching videos online. On Youtube you can find hundreds of how-to videos for each of the exercises. These are the most basic, but eventually can be incorporating many others. Between exercises should not rest more than two minutes.
Stand with feet straight about your shoulders, your hips start to lose as if you were to sit in a chair. Bending the knees thighs must become parallel to the floor. Over time you can do the exercise holding a weight with your arms in front of chest.
Supports separate hands shoulder width apart and aligned with these. Now lowers and raises the chest while keeping your legs straight. Despite being a year we have all practiced at school is harder than it looks. If you're starting with training you can "cheat" by supporting the knees, but try to do full pushups as you start to improve.
The strides are one of the most complete exercises and are present in all workout routines. Keep a semi-squat 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 leg should not be moved off the ground. Over time you can do this exercise by holding a dumbbell in each hand.
For this exercise the aid of a chair or bench is needed. You put your hands on it and alienate the feet to lower hip flexing elbows. The exercise can also be done by placing your feet on another bench or chair and the best triceps exercise but do it only when you look ready, because if you fall you can be quite a shock.
Stay straight and raise both arms with weight in each hand. If you do not have enough cufflinks bottles, bags or some other weight.
The back is perhaps the hardest part of the body workout at home. Ideally you should have a bar on a door with which to do pullups, more complete training exercises for the back. If you have a bar, or you can not install it at home, you can do rowing exercises. For this it is best to use a bench or chair, supporting one knee and with the other arm lifting a weight do pushups. This is the simplest exercise of rowing, but there are many others that you can learn over time.
Although we have all learned to train the abdominal traditional form now known that the best form of exercise is making these bike. Lie on the floor on your back, place your hands behind your head, knees raised and mimics pedaling a bicycle. Touch your left knee with your right elbow, then right to left.
After completing the exercises, you can take 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 type of exercise to burn fat. After that do not forget to stretch. You'll end up more relaxed and avoid injury.
Training at home is the most economical and convenient option to keep in shape , but it requires great discipline. It is difficult to train alongside the couch and TV, we have to have a strong will to carry out the necessary training, but if we can establish a routine, workout at home shortly and we will remove just money. Besides, all you can learn to do pull it off anywhere, whether in a hotel or holiday park opposite.
What do I need?
To train at home do not need much, just a large enough space to not take a lamp in front of any room in which we fit lying and where we can stretch our legs. To be comfortable enough with a mat and of course, proper clothing for exercise. The remaining equipment is optional.
To stay in shape is necessary to practice aerobic exercise , the one that will give us problems at home. We can run statically, without advancing, alternating lifting knees to chest and heels toward your buttocks. Another option is to buy an exercise bike, more accessible and useful to have at home 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 make 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 muscle groups.
How long should I train?
Consistency is crucial to any workout, but if we do it at home temptations are greater. To achieve success we must train at least three times per week , for a period of approximately one hour.
How should I train?
Before starting the exercise routine is necessary to run or bike for 10 minutes. After that you can follow the next set of exercises. perform them correctly for the simplest is watching videos online. On Youtube you can find hundreds of how-to videos for each of the exercises. These are the most basic, but eventually can be incorporating many others. Between exercises should not rest more than two minutes.
- - Squats (3 sets / 10 reps)
Stand with feet straight about your shoulders, your hips start to lose as if you were to sit in a chair. Bending the knees thighs must become parallel to the floor. Over time you can do the exercise holding a weight with your arms in front of chest.
- - Pushups (3 sets / 12 reps)
Supports separate hands shoulder width apart and aligned with these. Now lowers and raises the chest while keeping your legs straight. Despite being a year we have all practiced at school is harder than it looks. If you're starting with training you can "cheat" by supporting the knees, but try to do full pushups as you start to improve.
- - Lunges (2 sets / 14 reps)
The strides are one of the most complete exercises and are present in all workout routines. Keep a semi-squat 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 leg should not be 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 put your hands on it and alienate the feet to lower hip flexing elbows. The exercise can also be done by placing your feet on another bench or chair and the best triceps exercise 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 enough cufflinks bottles, bags or some other weight.
- - Chin or rowing (2 sets / 15 reps)
The back is perhaps the hardest part of the body workout at home. Ideally you should have a bar on a door with which to do pullups, more complete training exercises for the back. If you have a bar, or you can not install it at home, you can do rowing exercises. For this it is best to use a bench or chair, supporting one knee and with the other arm lifting a weight do pushups. This is the simplest exercise of rowing, but there are many others that you can learn over time.
- - Crunches (2 sets / 20 reps)
Although we have all learned to train the abdominal traditional form now known that the best form of exercise is making these bike. Lie on the floor on your back, place your hands behind your head, knees raised and mimics pedaling a bicycle. Touch your left knee with your right elbow, then right to left.
- - Stretching
After completing the exercises, you can take 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 type of exercise to burn fat. After that do not forget to stretch. You'll end up more relaxed and avoid injury.
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