diet tips: Eight exercises that make you lose weight and you can do anywhere

Eight exercises that make you lose weight and you can do anywhere

When we think of exercising our first idea is to point us to a gym. No doubt that is the right place to train or,

When we think of exercising our first idea is to point us to a gym. No doubt that is right for training 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 have one nearby, it is necessary to adapt to their schedules and, most importantly, costs money that many can not afford.

Training at home is the most economical and comfortable option to stay in shape, but it requires great discipline. It is difficult to train alongside the couch and TV; we must have a strong will to carry out the necessary training, but if we can establish a routine, workout at home we just remove some time and money. Furthermore, everything that we learn to do pull it off anywhere, whether in a hotel on vacation or in the park opposite.

What I need?

To train at home is not much need, just a broad enough not to bring a lamp in front space: any room in which we fit lying and where we can stretch our legs. To be comfortable enough with a mat and, of course, an appropriate dress to exercise. All other equipment is optional.

Aerobic exercise should be performed before and after muscle toning exercises to stay in shape is necessary to practice aerobic exercise, we will give more 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 take home the machine. And there's always the option of going for a run.

Aerobic exercise should be performed before and after muscle toning exercises. If these are easier to do 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 the muscle groups.

How long should I train?

Consistency is key to any workout, but if we do it at home temptations are greater. To achieve good results should train at least three times a week for a period of approximately one hour.

How should I train?

Before starting the exercise routine it is necessary to run or bike for 10 minutes. After that you can continue to the next set of exercises. To perform them correctly is as simple watching videos on the Internet. On Youtube you can find hundreds of how-to videos for each of the exercises. These are the most basic, but over time can be incorporating many others. Between exercises you should not rest more than two minutes.

- Squats (3 sets / 10 reps)

Stand with your feet in a straight line on your shoulders, your hips start to lose as if you were to sit in a chair. Bend your knees to the thighs must become parallel to the ground. Over time you can make the exercise by holding a weight with your arms in front of his chest.

- Push (3 sets / 12 reps)

Supports hands separated shoulder width apart and aligned with these. Now go down and up the chest keeping your legs straight. Despite being an exercise we've all practiced in school is harder than it looks. If you are starting with the training you can "cheat" supporting the knees, but try doing pushups complete as you begin 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-squatting 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 foot is not 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 help of a chair or bench is needed. You must put your hands on it and distancing feet to lower the hip flexing elbows. The exercise can also be performed by placing the foot on another bench or chair and triceps exercise is better but do it only when you see yourself ready, because if you fall you can be quite a shock.

- Arm Lateral Raises (3 sets / 15 reps)

Keep both arms straight and lift with weight in each hand. If you do not have dumbbells just bottles, a bag or any other weight.

- Dominated or rowing (2 sets / 15 reps)

The back is perhaps the most difficult part of the body to train at home. The ideal is to have a bar on a door with which to do chin, fuller exercises to train the back. If you do not 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 doing push. This is the simplest exercise of rowing, but there are many others who can learn over time.

- Abdominal (2 sets / 20 reps)

Although we have all learned to train the abs in the traditional way it is now known that the best way to exercise these is making the bike. Lie on the floor on your back, place your hands behind your head, lift your knees and imitate pedaling a bicycle. Touch the left knee with the right elbow, then right and left sides.

- Stretches

After completing the exercises, which can be performed in any order, it is advisable to incorporate another round 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.