How to do: The tape is an isometric exercise (performed static).The main thing is to hold the body properly.Follow the example of the photo: the back and legs are straight, the lower back should not hang or bend.Pumping: When properly executed, not only the muscles of the press, but also the back, the buttocks, legs and arms are pumped.Postering and overall muscle tone improve.
Push -ups
How to do: Take the rod posture on outstretched arms as an initial.Then, they slowly fall as low as possible.Then return the body just as slowly to the initial position.Pumping: acts on the muscles of the chest, arms and press.
Strengthening the muscles of the thighs and back
How to do: Stand on fours.Stretch your left leg and right hand in a straight line.Then slowly bend them and touch the right elbow on the left knee.Straighten again.Do the same with your right leg and left hand.Pump: He trains the body and muscles that bend the thigh well.Strengthens and stretches the muscles of the back, gluteal muscles and lower back.
Squat
How to do: Place your feet -width at a distance, relying entirely on the whole leg.Start slowly sitting in an imaginary chair.At the same time, the knees and legs should be at the same level and the back should be straight.To keep the balance, you can raise your hands in front of you.Then rise as slow as possible.Pumping: Muscles of the ass, hips and caviar.
Press and waist
How to do: For this exercise, you should lie on your back, expanding your hands over your head, bending your legs in your knees.Then, with your hands upright, you should slowly lift your body and touch the socks.Return to the starting position slowly.Pumping: bark muscles and reduction of the waist.
Whole body weight loss exercises
Thanks to scientific and technological progress, the level of our lives has increased.However, strange as it may be, the state of our health has deteriorated.The fault of this was malnutrition and regimen of the day, bad habits and a sedentary lifestyle of most modern people.If you are satisfied with this state of affairs, this article is not for you.It is important to understand that in every business the main thing is to get started! To achieve the result, you need to make the effort.As the old Russian saying says: "You can't easily catch a fish from the lake"!So, as you know, you will have to try thoroughly to achieve the result.
Most never achieve your goals and leave your workouts.The reason is in improperly selected exercises.For example, someone wants to lose weight in the abdomen and sides by fanatically performing all types of exercises in the press.In fact, however, it is impossible to lose weight in one place.Therefore, you should perform exercises for weight loss in the whole body.This is the only way to eat properly, it is possible to lose weight and maintain weight.
As you know, any physical activity burns calories.It is logical that the more difficult and longer the load, the more calories will be consumed.When performing severe multifunctional (basic) exercises, much more muscles are used than when performing a slower one -dimensional (isolation) exercises.Therefore, they burn much more calories.A simple conclusion suggests yourself - don't waste your time for inefficient exercise!
The most effective exercises for weight loss of the whole body
Squats.When performing this exercise, most of all muscles are involved.It can be done almost anywhere as it does not require additional equipment.Nevertheless, if possible, it is better to make squats with a shoulder bar.The extra weight significantly increases the efficiency of this exercise.Squat before a burning sensation in the muscles.
- I become grip.It also includes a huge number of large and small muscles.However, you will need a bar or dumbbell to perform this exercise.
- Ulevi.This exercise not only strengthens the ass and muscles of the thigh, but also burns the calories well.It is best to run with dumbbells or shoulder bar.
- Running.The best aerobic weight loss exercise.However, keep in mind that running fresh air is much more efficient than running in a closed room on a treadmill.
- Swimming.Almost all the muscles of our body are included during swimming, which makes it extremely effective for weight loss.
- Pressing -ups from the floor.When performing this exercise, almost all the muscles of our body are also involved to varying degrees.The easier option is to press your knees.
- Cycling.It will not only help burn a huge number of calories, but also to improve well and to cheer.
- Jumping a rope.Simply, an effective weight loss exercise.Just remember that you have to jump intensively!
Weight Loss Exercises: A list of the most effective
Most people want to have a slender sports body, but not everyone achieves the desired result.This is due, first of all, with the fact that many do not know how to train properly and what exercises are most effective for weight loss.
What is more effective: training problem areas or the whole body?
Experts in the field of training have already proven that when weight loss is impossible to burn fat locally, that is, only from the problem area, for example, in the abdomen.But you can still meet people who are convinced of the opposite.The best choice will be a combination of whole body training with an emphasis on the development of problem areas.In order to achieve the best result, the training program must be drawn up based on the level of training of a person, his parameters and goals he wants to achieve.
Beginner's mistake is that they emphasize any muscle group they consider to be lagging or problematic.For example, with more excess fat in the abdomen, they begin to perform press exercises.This is radically wrong.Not only will this approach not allow you to get rid of extra pounds, but also because of the development of the muscles of the press, the stomach will begin to look more voluminous.
Learning based on a uniform study of all muscle groups will become an effective tool for getting rid of excess weight.Using such a program, you can several times increase body energy consumption, which will respectively lead to weight loss.This method will also allow you to include the exercises you like, so training will not worry, which will greatly increase the chances of seeing the desired result.
12 Most Effective Weight Loss Exercises
If the choice fell on whole body training, then include the following exercises in the program:
- The squats are one of the most effective exercises in weight loss, as many muscles are involved in performing, which seriously increases energy consumption and causes a hormonal jump.You can load the gluteal muscles, the muscles of the legs, as well as the press and the extensors of the back, including for stabilization and retention of the body.You can perform in the following variations: classic squat, "plie", "sumo", smith squares and more.
- The step of the camp is an exercise during which almost all muscles are included as much as possible.It is quite technically complicated, so do not pursue heavy weights in the first lesson.There are several options: classic dead lift, sumo, dead thrust, Romanian grip and more.
- Lunges are an excellent exercise for studying the ass, biceps and quadriceps of the thigh.Before you do it with weight, study the right technique: the knee of the front leg should not exceed the finger, the case is located directly and perpendicular to the floor, the hind leg forms a right angle in the knee joint.Lunges can be done on the move, on a place with a step forward or back, with a change of legs in a jump.
- Push -ups are the most effective exercise with its weight to study the pectoral muscles and muscles of the hands.For the variety, you can fill it not only from the floor but also from the bench, with an accent on one hand on the ball and in other versions.
- Pulling is an ideal exercise for the development of back muscles, shoulders and arms.It is quite difficult, so girls can start by pulling in a special simulator - gravitron or with an elastic band on the horizontal strip.
- Burpa is an energy and affordable way of effective weight loss.It allows you to include the muscles of the whole body as well as the dispersion of metabolism, which is very important when burning fat.
- The tape is an exercise that develops a muscle corset with the inclusion of the muscles of stabilizers.It is recommended that you start performing from 20-30 seconds, gradually increasing the duration of each approach.Options: Classic elbow band, straight shoulders, side, back band and more.
- Star.The essence of the exercise is to jump with your palms clapping over your head.Not only does it develop endurance and activates the fat burning process, it also has a positive effect on the spine.
- Skalolas.From a starting position, like the board, it is necessary to alternatively pull the knee of each leg to the body, replacing your legs in the jump.The body must form a straight line.Exercise focuses on the work of the muscles of the press, back and arms.
- Reverse Press -UPS - an exercise that actively studies triceps.You can make them from a bench, chair, bed.
- Running the knee lifting to the parallel with the floor.It is ideal for the development of endurance, activating metabolic processes, involvement in the work of many muscles.
- Jumping a rope.They will not only help burn fat, but also include the muscles of the lower leg, legs and ass at work.
Performing these exercises will only have an effect if the proper balanced diet with a slight calorie deficiency is observed.
A comprehensive approach to fast weight loss classes
Sometimes you have to lose weight for a short time, then there will be insufficient training in the hall.In this case, an integrated approach is required.
Every morning it is recommended that you start with a short charge, including exercises for heating muscles and joints, as well as stretching.If there is a desire and opportunity, then you can arrange a morning running, literally for 15-20 minutes.If you have a sedentary job, then you should take the time for yourself on vacations in small gymnastics.Try to walk a little, heat.If possible, perform, for example, 50 squats and 50 press exercises, which can be done even in your workplace.It is simple but very effective.When you lose weight, remember, but it is better to give preference to regular workouts.Visit the hall at least 3 times a week, combining cardio workouts with strength exercises.
Whole body weight loss exercises that give a quick visible result
Many ladies occupied with extra pounds are looking for a way to lose weight throughout the body, not locally.Exercises for such weight loss really exist, this is not a fairy tale or not even a miracle.However, do not think that everything will be easy and simple.The very fact that some exercises eliminate fat in all parts of the body speaks of its complexity.That is, it will be quite difficult to fulfill it, but if it does not stop you on the way to the blue dream - this article is definitely for you.
Whole body weight loss exercises
Each exercise is better to repeat about 5 approaches.
- The original position - stand up, place your feet - width at a distance.Bend your hands, palm parallel to the floor.After - start pressing your knees by taking them into your palms.The most important thing is not to lower your palms from below and keep a uniform stand.
- We go to a reclining position, press our knees to the chest of exhalation.The back should be straight, the stomach should tighten, and the legs are straight.
- The situation is lying.The legs are bent and raised, diluted and drive our feet.The most important thing is to see that the lower back is pressed on the floor.
- He is lying again at the stop.Legs up, simulating running with high knees.
- Lie on the floor, stretch your legs, let your hands be in a position forward over your head.Exhale - lifting the body with a bend on the right side and at the same time pressing the right knee against the chest.Inhalation - the original position.
- Start including aerobic loads in your sports life - cycling, videos, sports walking with sticks.By the way, this sports walking involves most muscles in the body and this is with its low popularity.
- Lie on your back, lift your legs up and cross them in the air.The legs should be right.Then put your hands on your body, rest your hands on the floor.Inhale - pull the stomach, move a little back, lifting your hips and lower your feet behind your head.To do this normally, you need to help yourself with your hands.Exhale - strain the muscles of the press with all your might, slowly lower your legs.For a great result, it is suitable for this about 9 times.
- Put it on your knees before support in the form of a chair, place your elbows on the seat.Straighten your legs and take them back so that they form a straight line with your body.Then you need to strain the muscles of the press.In no case do you stretch your ass!You have to breathe calmly, in this position you should stay for up to a minute.With each subsequent training, the time of the stay in this position must be increased.
- Stand, leave your feet off the width of the shoulder.Let your hands be over your head.The socks of the legs should look in different directions, carefully progress the muscles of the press, bending your feet.Lower the ass down as if sitting in a chair.In this position you should stay for a minute and then stand up very quickly and jump.After - bend your legs again, leaving semi -sized.Repeat the exercise 12-15 times.
- Stay straight, your legs are wider than your shoulders at a distance.Hands on the seams, below.Step left, bending the appropriate leg.The right at this point remains right.To maintain balance, stretch your hands forward.You can then return to the original position and repeat 11 more times.
Slimming chocolate
By the way, recently a study has proven that people who eat at least a slice of chocolate three times a week have a more low body mass index.And this shows its stimulation of metabolism, therefore, do not refuse lobules.However, it is better to eat dark or bitter chocolate -it is more useful. This way, you can really lose weight throughout the body, the most important thing is to really set such a goal and go to it, no matter what.