Most people want to have a thin sports body, but not everyone achieves the desired result. This is due, in the first place, 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 problematic areas or the whole body?
The specialists in the training field have already shown that when losing weight it is impossible to burn fat locally, that is, only of the problematic area, for example, in the abdomen. But still, you can still meet people who are convinced otherwise. This is greatly promoted by advertising several medications or training programs aimed at losing weight in a particular area.
The best option will be a training combination throughout the body with emphasis on the development of problematic areas. To achieve the best result, the training program must compile according to the level of training of a person, their parameters and objectives that they want to achieve.
The error of the beginners is that they emphasize any group of muscles, which they consider problematic. For example, with more excess of fat people in the abdomen they begin to perform exercises in the press. This is fundamentally incorrect. This approach will not only allow you to get rid of additional pounds, but also due to the development of the press muscles, the stomach will begin to seem more bulky.
Training based on the uniform study of all muscle groups will become an effective tool to get rid of excess weight. Using this program, the body consumption of the body can increase several times, which, consequently, will lead to weight loss. This method will also allow you to include exercises that you like, so the training will not bother, which will significantly increase the possibilities of seeing the desired result.
12 more effective weight loss exercises
If the choice fell into the training of the whole body, include the following exercises in the program:
- The squats are one of the most effective exercises when weight is lost, since many muscles are activated when it is done, which seriously increases energy consumption and causes a hormonal increase. You can load the buttock muscles, the leg muscles, as well as the press and the extensors of the back, even to stabilize and sustain the body. You can perform in the following variations: Classic Squat, "fold", "Sumo", Smith Squats and others.
- Stannaya's traction is an exercise, during which almost all muscles include 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 Dead Weight, "Sumo", dead thrust, Romanian traction and others.
- The lunges are an excellent exercise to study the buttocks, biceps and quadriceps of the thigh. Before doing it with weight, study the correct technique: the front leg knee should not go beyond the foot of the foot, the case is directly and perpendicular to the floor, the rear leg forms a right angle in the knee joint. The lunge can be done in motion, instead with a step forward or backward, with a leg change in a jump.
- The thrust ups are the most effective exercise with their weight to study the chest muscles and the muscles of the hands. For a variety, you can do it not only from the floor, but also from the bank, with the emphasis of one hand in the ball and other versions.
- Throwing is an ideal exercise for the development of back muscles, shoulders and arms. It is quite difficult, so girls can start with pulls in a special simulator: Graviton, or with an elastic band in the horizontal bar.
- Burpees is an intensive and affordable form of effective weight loss. It allows you to include the muscles of the whole body, as well as the dispersed metabolism, which is very important to burn fat deposits.
- The bar is an exercise that develops the muscle corset with the inclusion of the stabilizer muscles. It is recommended to begin the execution of 20-30 seconds, gradually increasing the duration of each approach. Options: Classic bar in the elbows, in straight arms, side, reverse bar and others.
- Star. The essence of the exercise is to jump with an applause on the head. Not only does resistance develop and activate the fat burning process, but also has a positive effect on the spine.
- ScalesFrom the initial position, such as the table, it is necessary to throw alternately from the knee of each leg to the body, replacing the legs in the jump. The body must form a straight line. The exercise focuses on the work of the muscles of the press, back and hands.
- Inverse thrust -UPS - A triceps exercise. You can make them from a bank, chair, bed.
- Running in place with the elevation of the knee to the parallel with the floor. It is perfect for the development of resistance, the activation of metabolic processes, inclusion in the work of many muscles.
- Jumping on a rope. They will help not only to burn fat, but also to include muscles at the bottom of the leg, legs and buttocks at work.
Important! Performing these exercises will only have an effect if the correct balanced diet is observed with a slight calorie deficiency.
A comprehensive approach for classes to lose weight
Sometimes you need to lose weight in a short time, so there will not be enough training in the hall. In this case, an integrated approach is needed.
Every morning it is recommended to start with a short load, including exercises to heat muscles and joints, as well as stretch. If there is a desire and an opportunity, then you can organize a morning race, literally for 15-20 minutes.
If you have a sedentary work, then you should assign time for you in breaks in small gymnastics. Try to walk a little, warming up. If possible, perform, for example, 50 squats and 50 actions of a press exercise, which can be done even in your workplace. It is simple, but very effective.
When losing weight, do not forget it, but it is better to give preference to regular training. Visit the living room at least 3 times a week, combining cardiovascular training with force exercises.
Important! The body quickly gets used to monotonous charges and its effectiveness decreases over time, so it is necessary to constantly increase the number of repetitions, as well as the time and intensity of the classes and change the training program approximately once every 2 weeks, move from some exercises to others.
Therefore, we get the following conclusion: it is very difficult to lose weight without physical activity. But going to the gym is not enough, you must study information about the correct performance of the exercises and select the most effective and adequate training options for you.