Most people want to have a slim sports body, but not everyone achieves the desired result. This is initially due to the fact that many do not know how to properly train and which exercises are most effective for weight loss.
What is more effective: training of problem areas or the whole body?
Specialists in the training area have already proven that it is impossible to burn the fat on site when losing weight, i. e. only from the problem area, for example in the stomach. Nevertheless, you can still meet people who are convinced of the opposite. This is largely promoted by advertising various drugs or training programs that aim to lose weight in a certain area.
The best choice will be a combination of training all over the body with a focus on the development of problem areas. In order to achieve the best result, the training program must be put together based on the training of a person, his parameters and goals he wants to reach.
The beginner's mistake is that they emphasize a group of muscles that they consider problematic. For example, more excess people in the stomach begin to carry out exercises in the press. This is basically wrong. This approach not only enables you to get rid of additional pounds, but also because of the development of the press muscles, the stomach will appear more voluminous.
Training based on a uniform examination of all muscle groups becomes an effective instrument to remove excess weight. With such a program, you can increase the body's energy consumption several times, which will lead to weight loss. With this method you can also include exercises that you like so that the training does not bother, which increases the chances of seeing the desired result.
12 most effective weight loss exercises
If the selection of the entire committee fell, add the following exercises to the program:
- Kniebeugen are one of the most effective exercises when losing weight, since many muscles are switched on when it comes to carrying out, which seriously increases energy consumption and causes a hormonal increase. You can load the gluteal muscles, legs of the legs as well as the press and the extensors of the back, including stabilization and holding of the body. You can appear in the following variations: classic squat, "Plie", "Sumo", Smith Squats and others.
- The Stannaya traction is an exercise in which almost all muscles are contained as far as possible. Technically, it is quite complicated, no large weights hunt in the first lesson. There are several options: classic crusades, "Sumo", Dead Thrust, Romanian traction and others.
- Failure steps are an excellent exercise to examine the buttocks, biceps and quadriceps of the thigh. Before you do it with weight, examine the right technology: the knee of the front bone should not go beyond toe. The housing is located directly and perpendicular to the floor, the hind leg forms a right angle in the knee joint. Laying steps can be done in motion, with one step forward or backwards, with a change in the legs in one jump.
- Push -ups are the most effective exercise with its weight to examine the chest muscles and muscles of the hands. For one variety you can not only run it from the floor, but also from the bank, with a focus of a 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 with pull -ups can start in a special simulator - Graviton or with an elastic band on the horizontal rod.
- Burpees is an energy -intensive and affordable option for effective weight loss. It enables you to include the muscles of the entire body and the distribution metabolism, which is very important when burning fat deposits.
- The bar is an exercise that develops muscle corset under the inclusion of stabilizer muscles. It is recommended to start the execution of 20 to 30 seconds and gradually increase the duration of each approach. Options: Classic bar on the elbows, on straight arms, side, backward bar and others.
- Star. The essence of the exercise is to jump over the head with a palm. It not only develops perseverance 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 to the body and replace the legs in the jump. The body should form a straight line. The exercise focuses on the work of the muscles of the press, back and hands.
- Reverse push -ups -a triceps exercise. You can run them from a bank, a chair, a bed.
- Run with lifting the knee onto the parallel to the floor. It is perfect for the development of endurance, activation of metabolic processes and inclusion in the work of many muscles.
- Jump on a rope. They not only help burn fat, but also to include the muscles of the lower leg, legs and buttocks in the work.
Important! The implementation of these exercises only has an effect if the correct balanced diet is observed with a slight lack of calorie.
A comprehensive approach for classes for fast weight loss
Sometimes you have to lose weight in a short time, then there is not enough training in the hall. In this case, an integrated approach is required.
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 wish and an opportunity, you can literally arrange a morning run for 15 to 20 minutes.
If you have a seated work, you should convey time for yourself in small gymnastics. Try to go a little, warm up. For example, carry out 50 squats and 50 performances of a press exercise, which can also be carried out at your workplace. It's simple but very effective.
Don't forget to lose weight, but it is better to prefer regular training. Visit the hall at least three times a week and combine the cardio training with strength exercises.
Important! The body quickly gets used to monotonous loads and its effectiveness decreases over time. It is therefore necessary to constantly increase the number of repetitions and the time and intensity of the classes and to change the training program for about every 2 weeks, with some exercises to be transferred to others.
Therefore, we draw the following conclusion: Without physical activity, it is very difficult to lose weight. Just going to the gym is not enough.