Is it possible to do bodybuilding at home to burn subcutaneous fat? Yes. We reveal an algorithm that will help to make a flat stomach with minimal effort. Both men and girls can train at home. If there is no opportunity to visit the gym regularly, then this is a very good alternative. However, it is worth noting that home bodybuilding for fat burning has its positive and negative aspects.
The most important negative factor in home training is the limited choice of training aids. At the same time, studying at home can at least lay an excellent foundation for further studies.
Principles of home training for weight loss
To get the most out of your sessions, you should follow a few principles:
- Regularity and moderation of training. If you haven’t played sports before, it’s best to start with two or three sessions per week. In this case, the duration of the training should not exceed 30 minutes. If you are already prepared, then during the week you can do up to five times with a training duration of 25 minutes to one hour. It is very important to understand that you cannot bring the body to severe depletion.
- Gradual weight loss. Lose weight gradually to lose fat mass, not dry weight. The loads should increase smoothly, and the intensity of the exercises must be within reasonable limits.
- Correct nutrition program. Without this, you will not be able to achieve positive results. Food should be taken no earlier than 120 minutes before the start of the lesson and an hour after its completion.
- In addition, you should understand that home bodybuilding for burning fat can be used for gaining muscle mass … If you have set yourself such a task, then you will have to consume more protein compounds. For the rest, you need to follow the basic principles of proper nutrition - limit the consumption of fatty and spicy foods, as well as simple carbohydrates.
- Correct drinking regime. You must consume enough water to stay hydrated.
- Choice of clothing for training. It is important that you are comfortable with exercising and at the same time the body must breathe. Also, sooner or later you will have to think about purchasing sports shoes.
- Use strength exercises. In this case, you should also remember about stretching so as not to get an annoying injury. The more varied your training, the less likely you are to hit a plateau.
- It is very important to have training plan and follow it. At the beginning of your workout, always pay attention to the warm-up and cool down at the end. As warm-up exercises, you can perform those that you remember from school physical education lessons. To cool down, perform swinging and rotating movements. In addition, cardio loads should be preceded by power ones, or they can be spread on different days of the week.
Remember the main principles of bodybuilding, namely the variety and complexity of the training program. You must perform a variety of exercises in order to work out all muscle groups efficiently. If you, for example, want to get rid of fat in the waist area, but do not pay enough attention to other groups, then you should not expect much progress. If you summarize the interim results of all of the above, then you can use various training programs. When choosing them, one should proceed from the state of one's own body, and not rely on advice from the outside.
Which simulators are better to use at home
If you decide to use simulators in your classes, then their choice should be approached as responsibly as possible. Otherwise, you will simply be wasting your financial resources. It should be said that all sports equipment can be roughly divided into three groups:
- For intensive commercial use. This is the equipment that is installed in the halls and has the highest cost.
- For light commercial use. Cheaper equipment, most often located in the gyms of various companies and designed to keep employees in good shape.
- Home sports equipment. It is he who must be used during training at home.
The main difference between these groups of sports equipment is the lifespan. The most durable, and, therefore, expensive are the simulators of the first category. For example, treadmills are equipped with powerful electric motors that can operate continuously for several years. For exercise at home - this is superfluous, because you probably will not use the simulator even for several hours in a row.
Thus, for home use, it is worth taking equipment designed for a service life of 3 to 5 years, which will be quite enough. But there is no need to save on the safety of simulators. When purchasing them, you should pay attention to their compliance with international standards, which will eliminate the risk of damage. Now let's talk about specific simulators that make sense to use at home:
- Let's start our review with exercise bikes … This is the most popular type of equipment that is actively used by men and women. These simulators are compact enough, safe and reliable. There are a large number of exercise bikes on the market today and you will have plenty to choose from.
- Also very popular and steppers … This type of sports equipment simulates the process of climbing stairs and contributes to the development of several muscle groups at once. They are quite compact and safe. In this case, it is very important to correctly calculate the load so as not to damage the knee joints. It is much more efficient and safer not to increase the load on the simulator itself, but to take more steps.
- Also very effective ellipsoids, which is a mixture of swing and stepper. They do not load the joints, and it is almost impossible to get injured when using them. In addition, it allows you to work out a large number of muscle groups with high quality. We also note the fact that this type of simulators has no serious drawbacks.
- Another type of simulator that can be effectively used at home is treadmill … It is not worth stopping here in detail, since everyone knows what this sports equipment is.
What exercises are best done at home
When training at home, you should keep in mind the principles with which we started this article. You will also need sports equipment. At a minimum, you should purchase collapsible dumbbells. It's very good if you manage to buy a barbell.
Dumbbells will allow you to work out the muscles of the shoulder girdle and arms. For example, for deltas, the use of lateral dumbbell raises with outstretched arms would be the best option. In addition, you can perform lifts in front of you. These are very simple exercises and beginners can easily master their technique.
It is very important that you select all the exercises for your program individually. Try different movements and find the ones that work best for you. Remember, there are no universal workout programs.
For most girls, the buttocks are the most significant part of the body. To strengthen them, it is best to use half-squats and strain the target muscles at the time of performing the movements. You can also work out the buttocks well thanks to the alternate abduction of the legs back and up. In doing so, they must be straightened.
To work on the inner side of the thigh, straight leg raises while lying on your side will be very effective. It should be said that there are a lot of exercises and you should only choose the most effective ones for you. Of course, this will take some time, but then you can constantly progress. The main thing is to adhere to the principles outlined above.
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