The technique of exercises for losing weight at home. Secret complexes in order to lose weight. Exercise for burning fat
When striving for a beautiful figure, and not just for attractive figures on the scale, the diet is only half the case. The remaining 50% take physical exertion, but what they are - effective workouts for weight loss, whether they can be performed at home, whether there are separate complexes on the stomach, hips, etc. problem areas - understand not all. Do I have to go to the gym, take my own lessons with a coach to start losing weight?
Even if weight loss is also associated with a good diet, make sure that you know our exercise program and nutrition, which covers more than 21 days and chooses the suitable products that it offers. To remove these love handles, you also need to exercise intensively and seriously, as well as exercises that burn calories.
When it comes to muscle strength, the best thing to do is sometimes reduce weight and perform exercises similar to those described in this article. He explains his seven best exercises and classifies them into three categories: strength, cardio and abdominal cavity. You can make these movements. They do not require almost any equipment, which means that you can do this anytime and anywhere. Even better, you can exchange them for the infinity of variations to make sure that you always work the muscles in different ways.
Which workouts are more effective for losing weight?
Leading nutritiologists and sports doctors say that it does not matter - you intend to conduct training in the room with simulators, prefer to run or in front of the computer monitor are engaged in video. For the rate of fat burning, this will be answered not by this, but by a system of external factors, including thoughtfulness of the occupation. Here it is necessary to take into account the initial weight, the preparedness of the organism, to count the pulse under load. To say which workouts are more effective for losing weight - home or in a hall - can only be from the position of psychology.
When you are ready to kick your ass, Donavanik offers four workouts designed to quickly lose weight. Raise your legs to yourself, and then jump to fall to your feet in the starting position. Stretch your leg behind you, making sure that you have the muscles of the buttocks and hamstrings, and then put them. Repeat this with the other leg. Lifting the knees: be sure to raise your hands to raise your knees as high as possible. Start with the right. Raise the right leg as if to raise the knee, then make three quick steps to the right and stop your left leg up. Do the same on the left. Make sure that you have landed your foot and quickly, with easy steps. Speed skaters: Stand in a standing position. Jump to the left with your left foot and bring your right foot behind your left, imitating the figure skater's movement. Then jump to the right and return the left leg to the right. Bring the chin to your chest and lift the upper part of your body from the ground, lifting your legs. Pull the abdomen so that the middle of your body is hollow and the lower back is rounded. Raise your feet from the ground, lifting your shoulders. Then swing back and forth. Be sure to keep the middle of your body in a hollow position. Alternate vertebrae wrap: Lie on your back. Ask for your abdominal muscles and lift one leg to form an angle of 45 degrees above the floor. Keep head and neck neutral with the spine, lift the torso from the floor and touch your foot with the opposite hand. Contract your ATVs, and then your buttocks as hard as possible. Keep this position for a short period of time. Side board: Lie on the floor, leaning on the elbow. Put one leg over the other, and then lift the hips off the ground so that your body forms a straight line. Like a butterfly: Sit with the sole of your feet, glued to lift your torso as high as possible. Perform bump strikes on the floor, making sure to touch the floor in front of your feet when you get to the top of each repetition. Vertebral windings during pedaling: lie on the floor, legs are raised and knees form an angle of 90 degrees with the floor.
- Muscles up to the bar Bar-trotting Bar-trotting Burke Pumps Slots Squats.
- Jump, throwing your legs back to put yourself in the position of the board.
- Start with hands and knees on the ground.
- Gently lower your torso and arms before the next repetition.
- Move your legs back and forth, as if you were a pedal.
- Do not twist your neck during rehearsals.
Home slimming exercises
Psychologically easy option - on its territory. Nobody looks at your failures, you do not compare yourself to already inflated sports girls, but you may not have the required equipment for productive work. Effective home workouts for weight loss - it is primarily fitness, tobacco, jumping. You can add gymnastics, stretching, but they are more focused on tightening the contours.
You rest for 20 seconds, then go on to the next exercise. Do not forget: go at your own pace! Do not start too fast and make sure that you do as many repetitions at the beginning as at the end of the exercise. This corresponds to repetition.
You, of course, think that the best sport for weight loss is running. If this practice has many virtues, and it allows you to smooth out, this is not the only one. There are many other disciplines that are great if you want to fashion your silhouette in no time.
Benefits of work
In the remainder of this article, we will tell you which most effective sports programs you need to eliminate the extra pounds. Do not miss out on all our tips! We will begin by discussing what has been the most fashionable lately. Running is very simple and requires only a good pair of shoes.
Exercises in the gym
A plus of trainings outside the home is the presence of a trainer (an exception is a subscription to a free one-time visit), which will not give you the opportunity to spare yourself, control all actions, and if necessary help. The amount of inventory and types of physical activity is also incommensurably higher, which makes the lessons more effective. Effective training for weight loss in the gym is mainly made up by the trainer and is a combination of power loads with aerobic ones.
You can practice in the park without spending a penny. The faster you run, the more fat you burn. The calculation is not complicated. However, many people do not like to walk, even if they know that it's good for their health. Recent studies have shown that even if this is a very healthy exercise for the body, running is not necessarily the best sport.
According to the director of the New York National Association for Strength and Conditioning Harold Gibbons, intensive training with dumbbells helps burn more calories than running. Obviously, the difference in weight loss depends on the efforts made, as well as on the muscle mass, weight and size of the person.
Weight loss training program
Movement is an important point in the process of burning fat and calories consumed, but simply adding a walk or swimming in the pool to the usual schedule is not enough to start a weight loss. This measure will be effective only for people who are obese. The rest need to choose an individual (!) Variant of the movement and understand how the programs for weight loss are formed - complexes of physical loads with which fat burning in a particular organism starts, and nutrition by BZH.
What are the most effective sports to lose weight?
Aerobic exercises are those that allow you to lose weight the most. They should be relatively long and performed with low intensity. This is a case of dance or step. We have already seen that running is a good exercise that helps us lose weight.
Giri: Russian dumbbells
Now we will offer you a small sports rating recommended by doctors and sports coaches to improve your silhouette. Such a small balloon, hanging from the handle, allows you to work with quadriceps and hips. It also brings vitality and energy to the heart. You can burn about 20 calories per minute and increase the heart rate by 93%.
Weight Loss Strength Program
If you move away from being overweight, a tight schedule of loads that train your strength does not make sense. Burning fats you will not notice (such as would be desirable), but after the first session decide that the sport is not for you. The weight training program for weight loss will be effective at the stage of polishing; it will begin to form a muscular relief and help to bring the quality of the body to the ideal. It does not introduce exercises for rapid weight loss, but loads that affect endurance. You also spend fat reserves, but less actively.
We advise you to perform 20 minutes of exercise per day with these dumbbells. The balance necessary for using Russian dumbbells is difficult to find, because we are not used to such a movement. But these accessories are very useful for toning the hands and strengthening the legs.
Also called Kettelbell, these balls can lose up to 300 calories in half an hour. An adult weighing 84 kg can burn up to 400 calories per hour if he trains vigorously. This is an average of 12, 5 calories per minute, approximately. Paddle allows you to handle the muscles of the hands, back and legs. This, then, is a general and complete training.
Exercise for burning fat
If you study effective exercises for losing weight, cardio - the leading version of a small list. The bottom line is to keep the heart rate on the aerobic level throughout the entire workout, while it should last 40-45 minutes. The pulse should not fall, otherwise the load will cease to be effective, you will start working for endurance. This program for burning fat can include running on a treadmill, aerobics, dancing, etc. loads that meet this requirement. Bear in mind that warm-up before cardio at the indicated 40 minutes is not included.
Back push-ups for triceps
In addition, this tonic exercise increases cardiovascular resistance. It strengthens the quadrangle and the muscles of the back. Rowing is also great for losing weight and increasing flexibility and strength. You do not need to have a kayak at your disposal for rowing, as many gyms offer equipment that mimics this exercise.
This exercise is difficult and tedious, but it's worth it. It burns about 2 calories per repetition. If you realize 7 in one minute, you will lose 10 calories. This exercise is ideal for accelerating the metabolism. We recommend making simple seedlings, because this technique is already difficult to master.
Exercise for fast weight loss
If you are trying to quickly adjust the figure, you can include intensive (or interval) workouts for fast weight loss. By duration, they are shorter than cardio, because the body works at maximum power and very high pulse. Such a load must be dosed, otherwise it ceases to be useful. Mostly these effective slimming exercises are added to the basic cardio, as they do not give a result on their own, but in the complex they significantly accelerate the process of fat burning.
This allows you to work with different muscles and burn a lot of calories. For optimal effects, we recommend doing them as part of a full workout. A mid-level jumping session should allow you to run from 100 to 120 jumps per minute. It burns 13 calories.
What time is better to train
The advantage of this exercise is that it forces more muscle groups to work than the race. In addition, it improves coordination, balance and mobility of the wrist. But his dignity is not only muscular, but also helps prevent the occurrence of heart disease, depression, anxiety and high blood pressure.
System of training for weight loss
To create an individual course of study, you need to show a comprehensive approach - just how effective it will be. The system of training for weight loss is developed with an eye on:
- initial weight;
- physical readiness;
- specific (!) purpose.
Any work becomes effective when you see the end result. Decide how you need to lose weight: lose the abstract 5 kg or remove 3 cm from the abdomen, 5 cm from the hips and tighten the back surface of the hands? The plan of effective training for weight loss in these situations will be different, as well as in a person with obesity and normal BMI, beginner and athlete in the past. Even age and chronic diseases can affect the rate of weight loss and the choice of training program.
And all thanks to a simple little rope! If any bike ride can be good for you, the ideal is a race. Experts say that there is no need to live in a mountain valley or to travel at a fast pace to take advantage of this exercise.
Cycling helps to strengthen the muscles of the legs, improve breathing and strengthen the heart. This is a fashionable discipline at the moment. This is due to the preparation of the United States Army. One workout can allow you to burn a lot of calories. The advantage of this practice is that everyone can go at their own pace.
What time is better to train
When weight loss is more effective, specialists consider morning workouts, because at night a so-called. carbohydrate well, after which any physical load leads to the expenditure of deferred fat stores. If the same exercises for effective weight loss in the evening, you will first start to burn what you ate the day. However, the optimal time for training is also the time when physical activity does not worsen your well-being.
This sport consists of a series of exercises that are repeated many times. It is necessary that you are controlled by an expert if you want to cross himself. This will allow you to correctly perform the exercises and increase their intensity. Performing a cross shield 2 to 3 times a week improves resistance and strength.
This exercise, which we all know, but we often do not know the benefits. Bending allows you to lose 13 calories per minute. For good results, this should be done within half an hour. During this time, you can make 8 sets of 20 repetitions with a rest period of 45 seconds between each set.
Mode of training for weight loss
Frequency of classes is also an important factor in their effectiveness. Even with the fastest weight loss, it makes no sense to do daily workouts, because the body will begin to work on endurance and burn at all fat, and muscles. In addition, you will overtake hypoglycemia - a sharp zeroing of sugar. The recommended schedule of exercises for weight loss, which makes this process effective - with an interval of 2 days for beginners and up to 5 times a week for those trained.
What physical activity is most effective in losing extra pounds?
Flexions help to tone and improve the legs, as well as improve the position of the back. If you add dumbbells to your routine, you can also work with your hands. Aerobic exercises, such as running, running, swimming, are vivid examples of activities in which large muscle masses are involved, allowing you to burn many calories. What physical activity do you prefer to increase your metabolism and consume more calories? The combination of a suitable exercise program with a diet is important for achieving better results with a balance.
The plan of training for weight loss
By making yourself a schedule of loads for effective weight reduction, you must spread anaerobic and aerobic workouts on days. At the initial stage, they should not be combined - you will achieve the wrong result to which you aspire. It is better to stick to such a plan of training for weight loss: Monday, Wednesday and Saturday given to cardio, Tuesday and Friday - by force. This is an option for "advanced" - in the first weeks you will have only 2 cardio, and by the end of the month you can already make a variety in your schedule.
The activities should be done correctly, better if with expert guidance, without imposing unrealistic goals and with a program that will be fun and relaxing. Which activity to choose depends largely on the state of health and the degree of preparation. First, it is necessary to avoid excessive and irritated exercise, leading to injury or injury to the body: caution, gradualness and preliminary testing are always recommended. Nevertheless, aerobic exercises, such as running, running, swimming, are bright examples of activities in which large muscle masses are involved, which makes it possible to burn many calories.
Complex exercises for weight loss
From the list of elements listed below, you can make up half of the full exercise, but it is better to break them into sets on the days of the hands-back and abdomen (as an example), not combining in a single set of exercises for weight loss. For convenience, copy them to a table and note how much and how each was done - so you will be able to control the progress of your fat burning and evaluate the effectiveness of the training. Complete the session with a massage of the worked zones - this way you will help the skin, keeping its tone.
Workout for weight loss
To warm up the body, experts advise jogging or a selection of different jumps. In addition to these, the plan for workout for weight loss includes:
- Semi-squats with open feet and even (!) Back.
- Makhi kicked forward and to the sides (possible with a weighting on the ankle).
Exercises for the sides
A beautiful waist is not only narrow, but also with a soft curve, so it is necessary to grind the sides for it. The right loads for them are those that affect the oblique muscles of the abdomen. These exercises for weight loss of the sides will be effective only when working at a fast pace:
- The slopes of the direct body with the left hand touching the right heel and vice versa.
- Lying on his back with bent knees tear off the shoulder blades from the floor and reach for the left leg with his right hand and vice versa.
Exercises for slimming belly
A simple pumping of the press, familiar even for school physical education, is not effective in the issue of weight loss. Exercises to reduce the abdomen should affect the deep abdominal muscles, especially in women. The most effective options:
- Scissors. Additionally, it will help to remove centimeters from the hips. Lying on his back torn off to 5-10 cm from the floor of his legs to reduce and plant, like blades. 2 minutes fast paced.
- Clip. Lying on his back, sharply raise his legs and arms upwards with the separation of his shoulder blades. After 10 seconds, relax.
Exercises for weight loss of the whole body
Effective in the matter of rapid weight loss is considered aqua aerobics and any kind of fitness. From the latter, you can podcherpnut such exercises for weight loss of the body:
- Burpi. Effective exercise from interval training to explosive force. Perform quickly. From the vertical position, squat sharply, after accepting the position of push-ups, grouped back and jump up. Do not pause, do 4 minutes with 3 breaks for 10 seconds.
- Planck. The most effective exercise for weight loss. A focus on elbows and half-toes, the main task is to keep the body parallel to the floor from 1 to 5 minutes (time increases with each workout).
The most effective exercises for losing weight hands
It is better to work with the upper part of the body with weighting, otherwise the effectiveness will be lowered. The most effective exercises for slimming hands - pull-ups that require the presence of a horizontal bar, and push-ups. The latter can be varied by the width of the grip, speed, weight on the back. There are also a couple of ideas how to diversify effective training for weight loss in this area:
- Exercise from bodybuilding: lying on your back, pull up your arms outstretched in front of your chest with dumbbells to your chest and straighten back.
- Within 2 minutes, taking the position of the "bar", change the focus from the elbows on the palm of your hand and back, without losing an even body.
Exercises for slimming legs
Jumping - the best after running (not allowed to all) kind of exercise, if you want to achieve slim hips. However, these exercises for weight loss of the legs should be performed with a mandatory landing on the full foot, otherwise you will start to pump the eggs. Both types of jumps from the list need to be done for 5 minutes:
- Jumping "star": legs together-apart, hands opposite.
- Jumping forward and backward, the feet are connected.
Exercises at night for weight loss
Before going to bed to give yourself a load of high intensity is not worth it, because it promotes a surge of adrenaline, so you will visit insomnia. Evening exercises for losing weight at home are more aimed at dispersing blood and give the muscles a little work. Experts advise to do simple elements of stretching and pilates:
- Lying on the stomach, tear off the chest quickly from the floor (hands behind the head) 25 times. At the latter, stay in the raised position for a minute.
- In the evening, effective workouts for weight loss you need to include a "fold": make 50 slopes of the body down with connected legs. Clasp their hands under their knees, stand a minute.
Charging for weight loss
In the morning, the body needs to train without the use of reserves: only to help awakening and metabolism. Solo gymnastics for weight loss does not work, tk. you do not enter the aerobic zone, but when you do it every 24 hours, in a month you will be able to see the changes. Morning training will be effective if its duration is only 20 minutes. This can include work with the hoop, walking on the steps.
The best weight loss exercises for morning exercises:
- The slopes of the body on the points: forward, sideways, backward, sideways - clockwise and counter-clockwise.
- Rotations of the trunk with static hips will work well on the sides.
Video: effective exercises for losing weight
An integral part of your healthy and safe weight loss program should be the following effective weight loss exercises. But first things first!
Just like proper nutrition is of great importance, so regular sports training is a basic part of the successful fight against excess weight.
The best exercises for this purpose should contain both cardio and power aspect, which will allow you to see the results of your work much faster.
In front of you, the most productive exercises that have been proven work and will help you to burn calories effectively. Choose for yourself which one suits you best, or use everything in turn, because each of them will be your faithful assistant at the whole stage of the struggle for a beautiful and slender figure. So, let's start:
14 TOP effective exercises for losing weight:
1. Step aerobics
Calorie consumption: up to 700 calories per hour
In any program of the most effective training, unconditionally, there is step-aerobics. The load during classes is mainly directed to the leg area, thigh muscles and buttocks - that is, those parts of the body that women most want to tone up.
Do an hour a day, or divide the workout into two 30-minute sessions in the morning and in the evening - this will be enough for you to see positive dynamics for 2 weeks.
More information in the article:.
2. Dancing is the funniest exercise from the TOP
Calorie consumption: up to 500 - 750 calories per hour
This activity has a positive effect on our whole body, and is an excellent aerobic exercise. Besides, this is one of the most emotional exercises for weight loss, and also one of the most fun!
I often turn on the TV music channel and dissolve in the dance, besides, it allows me to burn a lot of calories and get rid of stress! Just aim to stay active longer and try to dance for at least an hour!
More details in the article:.
3. Walking
Calorie consumption: up to 390 cal / hour
Such a simple exercise, like fast walking, is an excellent cardio training, and also helps to tone the muscles of the legs and abdomen. A walk on the rough terrain or walking uphill will burn much more calories, and, as a rule, very easily fit into everyday life.
Learn more in the article:.
4. Hiking
Calorie consumption: up to 380 calories per hour
Hiking (not to be confused with an ordinary walk) will give you the opportunity to burn about 380 calories per hour and allow you to spend more time in the open air with your loved one. Or just enjoy the beautiful scenery if you travel alone!
5. Elliptical trainer - my favorite exercise!
Calorie consumption: up to 550-650 cal / hr
This is a brilliant cardio exercise that also helps build strong muscles, and leads to the shape of the abdominal muscles. Install the elliptical trainer in front of the TV or use an MP3 player to listen to your favorite tunes while you are exercising.
And when you are "distracted" by pleasant music, you will not even notice how long you can perform this 100% effective weight loss exercise.
More details in the article:.
6. Strength training
Calorie consumption: up to 250 calories per hour
Although most of us do not need an hour of strength training every day, but still it should be part of your fitness plan for weight loss, allowing you to burn about 250 calories, but only if you are able to exercise for a full hour.
Worth to read:.
7. Horse riding
Calorie consumption: up to 200-500 cal / h
Perhaps it can be a bit difficult in the organization, but for me horse riding once a week is one of the best ways to stay in shape, be healthy and enjoy nature.
In addition, you do not even notice how beautiful a toning effect on the hips, buttocks and press has a horse walk, and how much you burn calories during this time! And also you would be surprised that organizing a riding session once a weekend is an inexpensive pleasure.
8. Running - easy and pleasant pastime
Calorie consumption: up to 550-650 cal / hr
I like fast, interval jogging and simple jogging - this is an excellent invigorating exercise for your whole body! In addition to all the calories that you burn, you also have a lot of time for reflection, without any distractions possible in the gym.
Indeed, some of my best thoughts and solutions to problems came to my mind during the run.
More details in the article:.
9. Cycling
Calorie consumption: up to 500 - 800 cal / h
Depending on how fast you pedal, your actual calorie consumption also depends. Driving in the fresh air is always pleasant, but if your time is limited, then think about investing in a quality home exercise bike. This is one of my favorite exercises for weight correction, because it's so easy to organize.
And what about using a bike while watching TV? This would be a smart decision "to combine business with pleasure," think about it!
All the most important in the article:.
10. A visit to the pool is the most enjoyable exercise
Calorie consumption: up to 800 calories per hour
Swimming, of course, is a powerful and effective exercise, both in the summer on open water, and in the winter, visiting the pool.
In just one hour of active swimming, you will burn about 800 calories, and can also tone virtually all the muscles in your body. After a workout for dessert, you can pamper yourself with a 30-minute relaxation in the jacuzzi.
All the effectiveness of swimming in the article:.
11. Jumping on the trampoline
Calorie consumption: up to 300-400 cal / hr
You would know how fun it can be to use such a great exercise. Jumping on the trampoline and adrenaline make your heart work in a crazy rhythm! On the trampoline, you can do any tricks, but be careful, an unsuccessful fall can lead to stretching of muscles and ligaments.
12. Yoga is the most relaxing exercise
Calorie consumption: up to 170 calories per hour
Elements of yoga are extremely useful for your body and soul, and are also a good way to lose weight!
Thanks to this, you will improve the flexibility and tone all the muscles of the body, reduce back pain and can burn about 170 calories per hour or more if you perform more complex movements and combine them with difficult positions.
In more detail: and.
13. Gardening / Gardening
Calorie consumption: up to 300 calories per hour
A great reason to spend more time in the garden, destroying the weeds, raking leaves, mowing and burning grass, and, of course, spending about 300 calories per hour! Do not forget to protect your skin from the sun and keep it moisturized!
14. Cleaning the house
Calorie consumption: up to 200 calories per hour
Let's talk about multitasking! Put your house in order while burning calories! Turn on your favorite music, add a little dance and clean up, this will allow you to burn about 200 calories per hour!
Try every one of this list of great weight loss exercises, but remember that you should always consult your doctor before starting any strenuous workout, especially if you have health problems.
Do you have any favorite exercises or interesting ways to lose weight? Please share your experience with us!
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