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?
Specialists in the field of training have already proved that when losing weight it is impossible to burn the fat locally, that is, only from the problem area, for example, in the abdomen. But still, you can still meet people who are convinced of the opposite. This is largely promoted by advertising of various drugs or training programs aimed at losing weight in a particular area.
The best choice will be a combination of training on the whole body with an emphasis on the development of problem areas. To achieve the best result, the training program must be compiled based on the level of training of a person, his parameters and goals that he wants to achieve.
The mistake of beginners is that they emphasize any one group of muscles, which they consider problematic. For example, with more excess fat people in the abdomen begin to perform exercises on the press. This is fundamentally wrong. This approach will not only 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 seem more voluminous.
Training based on 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 the energy consumption of the body, which, accordingly, 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 chances of seeing the desired result.
12 most effective weight loss exercises
If the choice fell on the training of the whole body, then include the following exercises in the program:
- Squats are one of the most effective exercises when losing weight, since many muscles are turned on when it is performed, which seriously increases energy consumption and causes hormonal surge. You can load the gluteal muscles, the muscles of the legs, as well as the press and extensors of the back, including to stabilize and hold the body. You can perform in the following variations: classic squat, "Plie", "Sumo", Smith squats and others.
- Stannaya traction is an exercise, during which almost all muscles are included as much as possible. It is quite complicated in technical terms, so do not chase large weights in the first lesson. There are several options: classic deadlift, "sumo", dead thrust, Romanian traction and others.
- Lunges 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 toe, the case is located directly and perpendicular to the floor, the back leg forms a right angle in the knee joint. Lunges can be done in motion, in place with a step forward or backward, with a change of legs in a jump.
- Push -ups are the most effective exercise with its weight to study the chest muscles and muscles of the hands. For a variety, you can perform it not only from the floor, but also from the bench, with the emphasis of one hand on the ball and in other versions.
- Pulling is an ideal exercise for the development of the muscles of the back, shoulders and arms. It is quite difficult, so girls can start with pull -ups in a special simulator - Graviton, or with an elastic band on the horizontal bar.
- Burpees is an energy -intensive and affordable way for effective weight loss. It allows you to include the muscles of the whole body, as well as disperse 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 from 20-30 seconds, gradually increasing the duration of each approach. Options: classic bar on the elbows, on straight arms, side, reverse bar and others.
- Star. The essence of the exercise is to jump with a clap of palms over your head. It not only develops endurance and activates the fat burning process, but also has a positive effect on the spine.
- Scalolas. From the starting position, like the plank, it is necessary to alternately pull the knee of each leg to the body, replacing the legs in the jump. The body should form a straight line. The exercise is focused on the work of the muscles of the press, back and hands.
- Reverse push -ups - a triceps exercise. You can do them from a bench, chair, bed.
- Running in place with the raising of the knee to the parallel with the floor. It is perfect for the development of endurance, activation of metabolic processes, inclusion in the work of many muscles.
- Jumping on a rope. They will help not only burn fat, but also include the muscles of the lower leg, legs and buttocks in the work.
Important! Performing these exercises will only have an effect if the correct balanced diet with a slight calorie deficiency is observed.
A comprehensive approach to classes for quick weight loss
Sometimes you need to lose weight in a short time, then 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 short charging, including exercises for warming up muscles and joints, as well as stretching. If there is a desire and opportunity, then you can arrange a morning run, literally for 15-20 minutes.
If you have a sedentary work, then you should allocate time for yourself in breaks in small gymnastics. Try to walk a little, warm up. If possible, perform, for example, 50 squats and 50 performances of a press exercise, which can be done even at 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.
Important! The body quickly gets used to monotonous loads and their effectiveness decreases over time, so it is necessary to constantly increase the number of repetitions, as well as the time and intensity of classes and change the training program about once every 2 weeks, moving from some exercises to others.
Thus, we draw the following conclusion: it is very difficult to lose weight without physical activity. But just going to the gym is not enough, you need to study information about the correct performance of exercises and select the most effective and suitable training options for you.