How to do it: The bar is an isometric exercise (static).The main thing is to hold the body correctly.Follow the example in the photo: The back and legs are straight, the lower back should not give in or fold.Pumping: With proper execution, not only the press muscles, but also the back, buttocks, legs and arms are pumped.Postering and general muscle tone improves.
Push -ups
How to do it: Accept the bar pose in extended arms as a match.Then fall slowly as low as possible.Then, with the same return slowly from the body to the starting position.Pumping: Acts on the muscles of the chest, hands and press.
Strengthening the muscles of the hips and back
How to do it: Stay on all fours.Stretch the left leg and right hand on a straight line.Then tilt them slowly and tap the right knee right elbow.Straighten again.Do the same with your right foot and left hand.Pumping: He trains the body and muscles that flex the thigh well.Strengthens and stretches the muscles of the back, glute and lumbar muscles.
Squat
How to do it: Put your feet wide on your shoulders, completely trusting all over the foot.Start sitting slowly in an imaginary chair.At the same time, the knees and feet must be at the same level, and the back will be straight.To maintain balance, you can lift your hands in front of you.Then go up as slow as possible.Pumping: buttocks, hips and caviar muscles.
Press and Waist
How to do: For this exercise, you need to lie on your back, extending your arms over your head, bend your legs on your knees.Then, with straight hands, you need to slowly lift your body and touch the socks.Return to the starting position slowly.Pumping: Shell muscles and a decrease in the waist.
Weight loss exercises from the whole body
Thanks to scientific and technological progress, the level of our lives has increased.However, oddly enough, the state of our health has worsened.This was the fault of this was improper nutrition and the day regime, 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 any business the main thing is to start! To achieve the result, you need to make an effort.As the old Russian proverb says, "You can't get a fish easily from the lake"!So, as you know, you will have to try thoroughly to get a result.
Most never achieve their goals and stopped training.The reason is in incorrectly selected exercises.For example, someone wants to lose weight in the abdomen and sides, doing fanatically all types of press exercises.However, it is really impossible to lose weight in one place.This is why you need to perform weight loss exercises from the whole body.This is the only way, subject to proper nutrition, it is possible to lose weight and maintain weight.
As you know, any physical activity burns calories.It is logical that the harder and the greater the load, the more calories will be spent.When performing exercises of various heavy (basic) movements, they are used significantly more muscles than when performing lighter -dimensional (insulators) exercises.Therefore, they burn much more calories.A simple conclusion suggests - do not waste your time on ineffective exercises!
The most effective exercises for the weight loss of the whole body
Squat.When performing this exercise, above all the muscles are involved.It can be performed almost everywhere as it requires no additional equipment.However, if possible, it is better to make squats with a shoulder bar.The additional weight significantly increases the effectiveness of this exercise.Squats before a burning sensation in the muscles.
- Stannaya traction.It also involves a large number of large and small muscles.However, you will need a bar or dumbbell to perform this exercise.
- Terminals.This exercise not only strengthens the buttocks and thigh muscles, but also burns well calories.It is better to introduce yourself with dumbbells or a shoulder bar.
- Running.The best aerobic exercise for weight loss.However, remember that running in fresh air is much more effective than running in a closed room in a treadmill.
- Swimming.During swimming, almost every muscles of our body are involved, which makes it extremely effective in losing weight.
- Push -ups from the floor.When performing this exercise, almost every muscles of our body are also involved in different extensions.The easiest option is to push your knees.
- Cycling.This will help not only to burn a large number of calories, but also improve well -Gest and cheer.
- Jumping on a rope.A simple and effective exercise for weight loss.Just don't forget that you need to jump intensely!
Weight loss exercises: 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 correctly and what exercises are the most effective for weight loss.
What is more effective: training of problem areas or the whole body?
Experts in the training field have proved that by losing weight, it is impossible to burn fat locally, ie, only from the problem area, for example, in the abdomen.But still, you can still meet people who are convinced otherwise.The best choice will be a combination of training throughout the body, with emphasis on the development of problem areas.To achieve the best result, the training program must be compiled based on a person's training level, its parameters and goals he wants to achieve.
The error of the beginners is that they emphasize any muscle group, which they consider late or problematic.For example, with fatty people in the abdomen start exercising in the press.This is fundamentally wrong.This approach not only will not allow you to get rid of extra pounds, but also because of the development of the press muscles, the stomach will begin to look more bulky.
Training based on the uniform study of all muscle groups will become an effective tool to get rid of overweight.Using this program, you can increase the body's energy consumption several times, which will therefore lead to weight loss.This method will also allow you to include exercises you like so that training doesn't worry, which will significantly increase the chances of seeing the desired result.
12 more effective weight loss exercises
If the choice has fallen into the training of the whole body, include the following exercises in the program:
- Squats are one of the most effective exercises when losing weight, as many muscles are activated when performed, which seriously increases energy consumption and causes hormonal increase.You can carry the glute muscles, the leg muscles, as well as the back press and extensors, even to stabilize and hold the body.You can present yourself in the following variations: classic squats, “plie”, “juice”, Smith crouching and others.
- Stannaya's traction is an exercise during which almost all muscles are included as much as possible.It is quite complicated in technical terms, so it does not pursue large weights in the first lesson.There are several options: classic land survey, "sumo", dead impulse, romanian traction and others.
- The lungs are an excellent exercise for studying the buttocks, biceps and quadriceps of the thigh.Before performing it with weight, study the correct technique: the knee of the front leg should not go beyond the foot, the case is located directly and perpendicular to the floor, the rear leg forms a straight angle in the knee joint.The lungs can be made in motion, in place with a step ahead or backwards, with a leg change in a jump.
- Push -ups are the most effective exercise with your weight to study the muscles and muscles of the chest.For a variety, you can run it not only from the floor but also from the bank, with the emphasis of a hand on the ball and other versions.
- Pulling is an ideal exercise for the development of the back, shoulders and arms muscles.It is quite difficult, so that girls can start with pulling -ups in a special simulator - gravitron or an elastic strip in the horizontal bar.
- Burpa is an intensive and accessible energy for effective weight loss.It allows you to include the muscles of the whole body as well as metabolism, which is very important when burning fat deposits.
- The bar is an exercise that develops muscle corset with the inclusion of stabilizers muscles.It is recommended to start execution of 20 to 30 seconds, gradually increasing the duration of each approach.Options: Classic bar in elbows, in straight arms, side, reverse bar and others.
- Star.The essence of the exercise is to jump with a palm applause over your head.It not only develops resistance and activates the fat burning process, but also has a positive effect on the spine.
- Scalolas.From the starting position, such as the board, it is necessary to alternately pull the knee of each leg to the body, replacing the legs in the jump.The body must form a straight line.Exercise is focused on the work of the press muscles, back and hands.
- PUSH -UPS REVERSE - An exercise that actively studies Triceps.You can do them in a bench, chair, bed.
- Running in place with the knee lifting to the parallel with the floor.It is perfect for the development of resistance, activation of metabolic processes, inclusion in the work of many muscles.
- Jumping on a rope.They will help not only burn fat, but they will also include leg muscles, legs and buttocks at work.
The performance of these exercises will only have one effect if the correct balanced diet with a slight calorie deficiency is observed.
A comprehensive approach to rapid weight loss classes
Sometimes you need to lose weight in a short time, and there will be no enough training in the salon.In this case, an integrated approach is required.
Each morning, it is recommended to start with short load, including exercises to heat muscles and joints, and stretch.If there is a wish and an opportunity, you can organize a morning race, literally for 15 to 20 minutes.If you have sedentary work, you should allocate time for yourself at intervals on small gymnastics.Try to walk a little, heat.If possible, perform, for example, 50 squats and 50 performances of a press exercise, which can be done even in your workplace.It is simple, but very effective.When losing weight, do not forget, but it is better to give preference to regular training.Visit the hall at least 3 times a week, combining cardio training with strength exercises.
Exercises to lose weight from all over the body that give a rapid visible result
Many women, concerned with extra pounds, are looking for a way to lose weight throughout their body, not locally.Exercises for this weight loss really exist, this is not a fairy tale or a miracle.However, do not think that everything will be easy and simple.The very fact that some exercise removes fat in all parts of the body speaks of its complexity.That is, it will be quite difficult to accomplish it, but if it does not stop it on the way to a blue dream - this article is definitely for you.
Weight loss exercises from the whole body
Each exercise is better to repeat about 5 approaches.
- The starting position - get up, place your feet wide from your shoulders.Fold your hands, palms parallel to the floor.Then - start pushing your knees, leading them to your palms.The most important thing is not to lower the palms below and keep your posture uniform.
- We entered a lying position, pressed our knees in the chest in expiration.The back must be straight, the stomach should be tight and the legs are straight.
- The situation is lying.The legs are folded and raised, diluted and drive the legs.The most important thing is to see that the lower back is pressed to the floor.
- Again at the stop of lying.Footprints up, simulate running with a high elevation of the knees.
- Lie on the floor, stretch your legs, let your hands be in direct position above the head.Expire - Raising the body with a turn on the right side and, at the same time, pressing the right knee in the chest.In inhalation - the original position.
- Start connecting the aerobic loads into your sports life - riding a bicycle, videos, sports walking with sticks.By the way, this sports walk involves most muscles in the body, and this is with its low popularity.
- Link your back, lift your legs and cross them in the air.The legs must be straight.Then put your hands along the body, rest your hands on the floor.Inhale - Pull your stomach, move a little back, lifting your hips and removing your legs behind your head.To do this normal, you need to help yourself with your hands.Expire - Strain the press muscles with all your strength, slowly lower your legs.For a great result, it is suitable for this about 9 times.
- Rire -The knees before support in the shape of a chair, put the elbows in the seat.End your legs and take them back so that they form a single straight line with your body.After that, you need to stretch the press muscles.In no case do not highlight the buttocks!You need to breathe calmly in this position, you need to stay up to a minute.With each subsequent training, the time of stay in this position needs to be increased.
- Get up, leave your legs at a distance from the width of the shoulders.Let your hands be above your head.The socks should look in different directions, carefully strain the press muscles, bending the legs.Lower the ass, as if sitting in a chair.In this position, you should take for a minute and then straighten very quickly and jump.After - bend your legs again, leaving in the semi -sizes.Repeat the exercise 12-15 times.
- Stay ahead, your legs are wider than the shoulders at a distance.Hands in the seams, below.Pass left, bending the corresponding leg.The law at this moment remains straight.To maintain balance, stretch your arms forward.Then you can return to the starting position and repeat another 11 times.
Chocolate for weight loss
By the way, a study has recently proved that people who eat at least one slice of chocolate three times a week have a lower body mass index.And this indicates its stimulation of metabolism, at least, therefore, do not refuse the lobes of the lobes.However, it is better to eat dark or bitter chocolate - it's more useful.So you can really lose weight all over your body, the most important thing is to really define this goal and go to it, no matter what.