Fitness at home
Fitness / / March 29, 2016
Fitness and dieta- two sides of the same coin
To build a beautiful figure (and we are talking about it) requires training and adequate nutrition, which are two sides of the same coin and can not exist apart.We have already said that one power, even the most correct is impossible to achieve good results.Similarly, we can also say that training without proper food will not bring that return, we would like to receive.And in fact, a training and nutrition should be considered together as a whole edinoe-.That's why we do it in tandem.
Many can not attend a fitness club because of the presence of small children.A "floated" postpartum figure should be restored, and the sooner the better.The solution here is to organize a home fitness.Do not be alarmed.We will not urge you to buy and zdorovuschie dorogushchie simulators 10 to 1. We do not need to.We'll go the other way.So, home training, as well as any other, will consist of 2 parts: cardio (aerobics) and power.Cardio will burn thefat and we train the heart and silovaya- will also burn fat and shape the figure.Wriggle out of power will not work.Some believe that it is enough kakogo- a hoop or a rolling pin and I- beauty.Miracles do not happen!In the best case, you lose a few kilograms of fat and all.What we need more- body, which we (and not only) will like, to please and give pleasure.To solve this problem, we have over koe-what to get for our home fitness.
buy beauty and health
without cardio, we can not do without.If space and budget pozvolyayut- buy ellipse.If there is low-stepper.If not sovsem- DVD-disk with aerobics or jogging outside.Rollerblading, biking, lyzhi- as an alternative to running.Yet for the full home fitness cardio desirable acquisition.We recommend that you test the March winner ellips- home fitness exercise machines.Which is suitable for the warm-up before the power, directly of cardio.Further, for the strength training needs: fitball (absolutely indispensable for home training), number gantelek (from 1.5 kg to 10.5 kg), rubber band ( "necessity is the mother of invention").Zhelatelno- expander, roller drive "health" and, for lovers, weights on his feet.For all this, you will pay no more than 2000 rub.- cost of one course of Meridia.
How to start a fitness?
Home fitness begins with power, before which it is necessary to warm up:. 5- 15 minutes (no more, so as not to waste all forces) on the ellipse at an average pace.Then proceed directly to the power exercises.Weight dumbbell and the degree of the harness tension is selected in such a way that you could do in the exercise of 12-15 repetitions before muscle failure.Muscle otkaz- is a condition where the muscles refuse to obey you and you can not make a single, or even half a repetition.If suddenly you have "missed" with a weight, do as much as you can 20,30 or 40 times.Soon you will understand what dumbbells on what exercises you need to do 12-15 repetitions before failure.It is important to do everything to be honest it is "to failure" another strength training to lose meaning.Do we for ourselves and without supervisor.
do the right
Another important point in the home fitnese- is correct exercises, becausetell no one, but the wrong equipment depreciates exercises: load "goes" with the target muscle groups, "spread" throughout the body.And by making the exercise, it is not clear what it was sent.So we each particular exercise will give a detailed description of: what it aims to concentrate on when performing any muscles that need to feel, what to pay special attention to the specific errors, etc.And if your home fitness will not yield to training with an instructor in a fitness club.All arising questions you can ask in the forum and get answers to them in the on-line from a professional fitness instructor Svetlana remarkable - a true professional in their field.
Fitness begin to press
start a home fitness training, it is desirable to exercise for the press otherwise be tempted to "push" it.In one day we do two exercises, 3-4 approaches.Povtorov- maximum number of failure to (but not less than 15).If you do two exercises, one on top of the press, and the second is on the bottom.If you do one exercise, then variruem: today- on top, tomorrow or at the bottom.Be sure to include a twisting turn of the body to work out the oblique abdominal muscles.And in general exercise change often.There is a misconception that shaking news, you can get rid of belly fat.Unfortunately, it is not.Fat is removed by a combination of diet with cardio and strength.But he leaves (fat) is not uniform, but primarily hudeyut- face, chest, arms, and then his stomach, and so at the last ochered- thighs and buttocks.A recovery is in reverse order.So it turns out that rocking the press exercise in futility?No.Very useful.There is a proven statement that fat is deposited on the places where the muscles work.Those.getting rid of belly fat with diet combined with cardio and strength by doing abdominal exercises, you will never in this place does not get better, subject to adequate nutrition, and become the owner of a beautiful belly and waist.
One of the major misconceptions is to focus on all the exercises with one to two "problem areas" and to ignore all other exercises.Those.if for example, it is necessary to reduce the hips and tighten the ass, the whole training process only and consists of exercises aimed at the hips and buttocks.Or even worse: it seems that one is buying kakogo- sports equipment can solve your problem.Those.obruch- do buy a flat stomach, or acquired Stepper shall reduce hips and tighten the ass.In fact, the right to training (whether at home or at a fitness center), the entire body with emphasis on the "problem" areas and lagging muscle.Otherwise, you do not correct the problem and and "neproblemnye" miss.Therefore, we answer those who want to "just pull up the ass" or "just get rid of the belly" - just keep the illusion, train the whole body.When you make yourself beautiful shoulders, arms, back and chest, then the problem is with the booty and stomach will be solved by itself.
Dieta- cardio strength (the holy trinity of fitness)
optimal duration of home fitness 1- 1.5 hours.Of these cardio workout of 5-10 min., 45min- power, then 20 min.- fat burning cardio.If this time is not the whole, do not despair.You can easily make 2 or even 3 training sessions a day for 20 minutes.The main thing is your desire and belief in the necessity of home fitness.An example would be such a scheme: cardio in the morning before breakfast for 20 minutes, then 20 minutes in the afternoon, when the child sleeps power on top of the body, and in the evening (but not too late) - 20 min..Power on the lower body.Include the child in his tenirovku, because he was "shell, which is always with you."As his (the child) massy- will grow and your burden, and this is the main principle of strength training.
cardio can be done with a child walking, only walking tour to be really cheerful and quite long (at least 2 hours).It has been proven that fat is best burned at a low pulse, however, we must remember that the number of sozhennogo fat is not so great and is directly proportional to the time walking and driving speed.For example, 0.5 kg to burn.Fat is necessary:
- pass at a speed of 3.2 km / h in a distance of 232 km;
- pass at a speed of 5.5 km / h 107 km distance;
- run at a pace of 69 km marathon;
- ride a horse during 9.5 hours; foxtrot for 16 hours.
That such arithmetic is obtained.And once again we want to remind you that without proper diet studies can play a cruel joke with you: develop appetite and weight loss instead of weight increase may be obtained, especially fat.But those who are doing things right, the results with the help of home fitness achieve very quickly.