Body shaping, fitness, yoga or special equipment will help to tighten the body and lose weight at home. Each direction has its own characteristics and characteristics, is distinguished by its effectiveness 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
- Fitness for weight loss and body shaping
- The effectiveness of fitball for weight loss
- Yoga – features and characteristics
- Exercise Bike – Effective Weight Loss At Home
- Features of the elliptical trainer
- Stepper – what is it, characteristic
- Weight Loss Treadmill Performance
- Home Fitness Video
Shaping – what is it, its features
Shaping – the development of the Soviet physiologist I. Prokhortsev (1988) – translated from English means “shaping.” The main purpose of this sport is to reduce the volume in the abdomen, thighs and buttocks, smoothing the “orange peel”.
A set of exercises was developed specifically for women aged 30 to 50 years, however, in the XXI century, new shaping trends appeared, accessible for young girls and men.
Benefits:
- effective weight loss;
- body correction;
- decrease in the amount of subcutaneous fat;
- physical fitness improvement;
- increased flexibility;
- skin tightening;
- strengthening the cardiovascular and respiratory systems.
Disadvantages: shaping helps to correct only problem areas of the body, and not completely the entire figure, therefore it is suitable for those who are struggling with extra pounds in the abdomen, thighs or buttocks. Shaping exercises for weight loss at home should consist of a set of exercises aimed at working out the muscles of the necessary zone.
In this case, one exercise is done several times until the appearance of fatigue and muscle pain and only then is allowed to proceed 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.
For training to be successful, it is important to start it with a warm-up, perform all movements correctly and monitor breathing (you need to breathe through your nose slowly and smoothly), as well as observe a drinking regimen, since a lot of fluid is lost during training. Shaping includes not only a training program, but also proper nutrition.
Trainers recommend giving preference to vegetables in raw and baked form, white meat of poultry and fish, berries and fruits. In this case, during training days, it is necessary to completely abandon protein products. Please note that food is recommended to be taken 2 hours before training and 2 hours after it.
To achieve a lasting result, shaping must be done at least 2 times a week, while up to 11 pounds of excess weight can be lost during the month.
Fitness for weight loss and body shaping
Fitness originated in America, and its main direction – through the load on muscle tissue as a whole, has a positive effect on the physiological and psychological levels of a person. Fitness classes are suitable for those who want to be in harmony not only with their body, but also with their inner world.
Therefore, trainers highlight the following positive aspects of this area:
- general strengthening of the body;
- improved posture, strengthening muscle tissue;
- body correction;
- improved metabolism;
- recovery from a depressive state;
- general improvement of mood, positive energy charge;
- prevention of osteoporosis, cardiovascular disease.
Of the shortcomings, the trainers 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 adjust the figure gradually over several months of regular training. In addition, not individual problem zones are being worked out, but the whole body.
Fitness exercises for losing weight at home are quite popular, since this area does not require constant supervision of a trainer, it is not traumatic and suitable for any age. The training program can be selected independently, using the channels of popular fitness trainers.
For homework, aerobics, dance styles (zumba, latina), wellness 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 the correction of the figure.
It is important to remember that before choosing any kind of sport you need to consult a sports doctor so as not to harm your body.
The effectiveness of fitball for weight loss
Classes with a fitball – a special gymnastic ball – were originally used in physiotherapy for newborns and infants. Over time, such training developed into a sports direction, the main task of which is to strengthen all muscle groups: back, abdomen, upper and lower extremities. Fitball is a large elastic ball with a diameter of 21’7 – 29’5 inch.
It is made of durable material (PVC), has an explosion-proof system that prevents the ball from bursting when it is damaged. You can buy a fitball at any sports store. Classes with a gymnastic ball strengthen the muscles of the back and abdomen, as well as the muscles of the hands, hips and buttocks. Improve posture, coordination, increase flexibility.
Contribute to weight loss, form a sports body structure. The direction in question has virtually no contraindications. Fitball is allowed to engage in the presence of varicose veins, pain in the back. It is suitable for any age, including pregnant women.
Training with a gymnastic ball can be carried out independently in the home without fear of harming your body, since fitball does not give the “wrong” 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.
At the same time, training should be regular and conducted at least 2 time / week.
Please note that it is not easy for a beginner to combine the ability to stay on the ball and perform exercises. The fact is that you need to learn how to balance, so as not to fall from the fitball during training. This skill will come gradually, and after just a few lessons the gym ball will be the right equipment on the way to the perfect figure.
Yoga – features and characteristics
Yoga combines physical and spiritual practices. The main purpose of this direction is to gain your own spirit, to know yourself. 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 stages of yoga that help to “turn off” the internal dialogue and come to the “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 fulfilled in compliance with the following conditions: there should be no pain, attention should be concentrated on the body, and not on the outside world, not lead an internal dialogue, come to the “silence
of the mind.” This step should not take a lot of training time.
- Tantra yoga is the next stage to spiritual self-knowledge, 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 with the correct performance of asanas and further meditation. Controlling this energy helps you quickly reach the spirit.
- Raja Yoga is the highest yoga of consciousness, consisting of practices – meditations. This includes both ordinary meditation and its various forms (for example, concentration and deconcentration).
It is better to carry out yoga classes under the guidance of a teacher in order to achieve good results not only in terms of weight loss, but also to improve the body as a whole, to know your inner self. At home, this direction can be used after obtaining special knowledge that only a mentor can transmit.
We can say that yoga is a principle of life. In order to transform your body and find a path to your spirit, you need to constantly work on yourself, and not only during the performance of 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 block the path to true consciousness, which 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 a stationary bike for the dimensions of the room in which the device will be installed. The device in appearance resembles a traditional bicycle with a saddle, pedals and a steering wheel 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 inclined forward, the bend of the knee is 30 degrees; budget and compact option;
- hinged stationary – when performing legs are stretched forward, the body is folded back; more bulky and expensive model;
- hybrid – double action, set in motion by hands moving levers, and legs pedaling.
Exercise bikes show good results in the fight against excess weight, which is achieved by burning calories and processing the body into energy. Also, the device has a beneficial effect on the heart and blood vessels, trains the muscle tissue of the back, abdomen, thighs, buttocks, lower leg. Moreover, the more intense the resistance of the pedals, the more efficient muscle pumping.
It is important to know that the 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, you need 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 training for beginners is 4 time / week, with a subsequent increase to 6 time / week.
Features of the elliptical trainer
An elliptical trainer replaces two devices at once: a treadmill and a stepper, so you can perform running, skiing and climbing stairs on it. It can be used at home, although it is more bulky than other devices. Classes at home for weight loss with an elliptical trainer involve the muscles of the hips and buttocks, lower leg, back and abs, shoulder girdle and arms.
Therefore, such a training will help not only to get rid of excess body fat, but also to correct problem areas, making the figure more toned. Also, the device in question increases the overall level of endurance, strengthens the heart, blood vessels, respiratory system, saturates the body’s cells with oxygen.
The effectiveness of training on the simulator depends on the correctness of its use. Beginners should not immediately take up strength and intensive training. It’s worth starting with 30 minute classes of 3 time / week. Such a load must be increased over time to 1 h of training 5 – 6 time / week.
In addition, individual lessons can be chosen among the programs available in the simulator that help to choose the best option, taking into account the wishes of the student.
Do not use the device in the presence of 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
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 experience a static load.
Using the 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, classes on the device help to lose weight: in one training session, you can lose from 500 Kcal.
Advantages of the stepper:
- strengthens the heart muscle and respiratory system;
- increases muscle tone;
- It has a general strengthening effect on the body;
- safe, can be used at home.
The simulator is recommended for any age group. However, you should not train with him if you have heart problems, high blood pressure, and weighing more than 220 pounds.
Operating Rules:
- continuity of movement;
- feet should not be torn off the pedals (do not lift the heels and toe);
- it is not recommended to straighten the knees completely 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 give the right load and will not contribute to weight loss.
Weight Loss Treadmill Performance
Treadmill – a cardio simulator that simulates running. Its main purpose is the 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.
Classes for losing weight at home on a treadmill help to work out primarily the muscles of the legs and buttocks, also use the muscles of the abdomen and back, to a lesser extent – the muscles of the hands.
The positive effect of the simulator on the body:
- increases stamina;
- strengthens the cardiovascular system;
- strengthens the lungs;
- increases muscle tone;
- improves metabolism;
- contributes to weight loss, providing the burning of excess calories;
- struggles with stress and depressive states.
Among the shortcomings can not be called the simulator’s ability to replace full-fledged running in nature, where the body receives the necessary amount of oxygen, which is absent in the confined space of the apartment.
Operating Rules:
- it is allowed to hold the handrails only during the first training, then it is worth holding your hands as in a normal run, so as not to reduce the load on the muscles;
- the angle of the canvas is recommended to be changed 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 there are unpleasant sensations in the heart, it is necessary to stop classes;
- You can leave the blade only after the tool stops completely.
For training to be effective, the recommended time and number of classes should be from 15 to 30 minutes 3 time / week. It is important to know that before classes on simulators it is not allowed to drink coffee, so as not to overload the heart. A healthy lifestyle, proper nutrition and sports will help you lose weight and maintain a figure in perfect condition.
At the same time, training can take place at home, the main thing is to choose the sports direction that will most effectively cope with the tasks.
Home Fitness Video
How to lose weight with fitness at home:
