BUY BEAUTY AND HEALTH
Without cardio, we can not do. If space and budget allows, buy the ellipse. If there is little stepper. If not quite-DVD-ROM with aerobics or jogging on the street. Rollers, bike, ski, as an alternative to running. Yet for the full home fitness desirable acquisition cardio. We recommend you to an ellipse-winner March test home fitness treadmills. That's right for warming up before the power, and most directly cardio. Further, for strength training are needed: Fitball (absolutely indispensable for home training), some gantel(from 1,5 kg to 5.10 kg) rubber band ("necessity is the mother of invention"). Preferably, expander, video, CD "health" and, for fans, weighting agents on their feet. For all this, you will pay no more than 2000 rubles .- cost of one course Merida.

How to conquer FITNESS?
Home fitness begins with the power, before which you want to warm up: 5 - 15 min. (Not more, not to squander all the forces) on the ellipse at an average pace. Then proceed directly to the strength exercises. Weight dumbbells and the degree of tension tourniquet is selected so that you can make in the exercise 12-15 repetitions before the onset of muscular failure. Muscle failure is a condition where the muscles refuse to obey you and you can not make a single, or even the halves of repetition. If suddenly you have "missed" with the weight, then do as much as you can 20,30 or 40 times. Soon you will understand what gantelki on what exercises you need to do for 12-15 reps before failure. It is important to do everything to be honest it is "to failure" otherwise strength training will lose meaning. Do we for ourselves and no overseer.

Done correctly
Another important point in the home fitness is the valid exercise, as tell no one, and the wrong equipment depreciates exercise: load "running out" with the target muscle groups, "smeared" in the body. And, do exercises, it is not clear what it was directed. So we each particular exercise will give a detailed description: what it is directed at what muscles to focus in the performance that must feel for what to pay special attention to specific errors, etc. And if your home fitness will not assign training with an instructor in the fitness club. All emerging issues, you can ask on the forum and get answers to them in the on-line from a professional fitness instructor Svetlana remarkable - a real professional of the business.

FITNESS launched with a press
Starting a home fitness workout preferably with exercises for different media will be tempted to "push" him. On the day doing one or two exercises from 3-4 approaches. The number of repetitions, to a maximum failure (but not less than 15). If you do 2 exercises, then one on top of the press, and the second at the bottom. If you do one exercise, then variruem: Today, at the top, to-morrow at the bottom. Be sure to include twisting the swing of the body to work out the oblique muscles of the press. All in all exercises are changing frequently. There is a misconception that shook the press can get rid of fat on the abdomen. Unfortunately it is not. Fat is removed combination diet with cardio and strength. But leave it (fat) is not uniform, but first of all lose weight, face, chest, arms, and then the stomach, and certainly least, hips and buttocks. A recovery is in reverse order. So what is it that swing press exercise in futility? No. Very useful. There is a proven statement that fat is not okladyvaetsya in places where working muscles. Ie getting rid of fat on your stomach with diet in combination with cardio and strength, making the exercise a press, you will never in this place does not recover, subject to adequate nutrition, and become owner of a beautiful belly and waist.

Central error
One of the major misconceptions is a concentration of all the exercises on one or two "problem areas" and ignoring all other exercises. Ie If for example, should reduce the hip and pull the priest, the whole training process only consists of exercises aimed at the thigh and buttocks. Or even worse: it seems that the purchase of a single sports equipment can solve your problem. Ie buy a hoop, make a flat stomach, or buy a stepper-Reduce thighs and tighten the butt. In fact, the right to exercise (no matter at home or in a fitness center), the whole body with emphasis on the "problem" areas and lagging muscle. Otherwise, you're problem is not correct and "neproblemnye" miss. Therefore it is those who want to "just pull the priest" or "just get rid of the belly" - leave the illusion, train the whole body. When you make a beautiful shoulders, arms, chest and back, the problem with popoy and stomach disappear by itself.

DIET-CARDIO-STRENGTH
Optimal duration of home fitness 1 - 1,5 hours. Of these, cardio workout 5-10 min., 45min-force, then 20 min .- fat burning cardio. If this time is not entirely, do not despair. You can easily make 2 or even 3 practices a day for 20 minutes. The main thing is your desire and belief in the need for home fitness. An example is the following scheme: morning cardio before breakfast, 20 min., Followed by 20 minutes at lunch, when the child is sleeping on the upper body power, and in the evening (but not too late) - 20 min. power at the bottom of the body. Include the child in his tenirovku, because he was "shell, which is always with you." As his (the child) the mass-will increase your load, and this is the main principle of strength training.
You can do cardio and walking with a child, just walking tour should be a really vigorous and long enough (at least 2 hours). After all, we have already proved that fat is best consumed at a low pulse, however, we must remember that the number of sozhennogo fat is not as large and directly proportional to the time walking and driving speed. For example, to burn 0,5 kg. fat should:
• You get a speed 3,2 km / h distance of 232 km;
• You get a speed 5,5 km / h distance of 107 km;
• run a marathon pace run 69 km;
• ride on horseback over 9,5 hours; foxtrot for 16 hours.
That such arithmetic is obtained. And once again want to remind that