The most effective exercises for weight loss for the whole body: a weekly training program

One of the main causes of obesity is the lack of necessary muscle activity. Therefore, to solve this problem, you must first use physical exercises to lose weight. There are 2 main types of training: aerobic (running, swimming, step aerobics, etc. ) and power (deadlift, push-ups, twisting, etc. ). In order to achieve the maximum fat-burning effect, the classes should be done according to a pre-arranged schedule.

Static exercises, high-intensity interval training (CrossFit), yoga and breathing exercises are also effective in the fight against extra pounds.

cardio

The main advantage of aerobic training is that it results in high calorie consumption. An increase in energy consumption (along with a balanced diet) triggers the breakdown of subcutaneous fat. During cardio training, all parts of the body lose weight: stomach, sides, hips, buttocks, arms, shoulders, back and face.

The most effective aerobic exercises for weight loss:

An exercise	Tips for training
Step aerobics	This is a type of cardio training based on stepping on a rhythmic platform. In order to increase the load, active swinging movements with arms and legs can be used during step aerobics and hill jumping. The duration of an hour should be 35-45 minutes
skipping rope	The exercise is performed in cycles: six to eight sets of 1-2 minutes each. The rest period between sets should not exceed 60 seconds
ski cross	One of the most energy-demanding exercises. Due to the fact that all muscle groups are actively involved in its implementation, skiing faster than other cardio loads allows you to "dry" fat from the thighs, waist, buttocks and other problem areas of the body. The duration of the training is determined by its intensity. On average, twice a weekhalf an hour of exercise at an average pace is enough to activate the weight loss process.
Cyclical treadmill training	The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To sustain this amount of work, the run must be divided into six cycles, each consisting of five minutes of exertion and two minutes of rest.
Exercises on the track (elliptical trainer)	In the summer, cross-country skiing can completely replace cardio training on the elliptical. You need to train on the simulator for about half an hour, having previously set the program on the electronic screen. The entire workout can be divided into three or four cycles of 6-8 minutes each, with a one-minute rest between sets.
Cycling	The best exercise for "drying" the legs and reducing the amount of fat in other parts of the body. The duration of cycling depends on its intensity. Cardio training takes an average of 40-50 minutes. It is recommended to change the speed and mode (uphill, downhill or flat road) every 5-7 minutes
Swimming	Water treatments in a pool or open water last approximately 35-45 minutes (time depends on the intensity and temperature of the water). In order to increase the fat-burning effect, swimming in different styles is recommended.

Burpees

This weight loss exercise is very popular because it includes elements of cardio and strength training. This allows busy men and women to effectively load the muscles of the whole body, spending no more than 20 minutes a day.

Technique:

1. Sit in the starting position: stand, feet shoulder-width apart, arms down along the body.
2. Lower your body into a semi-squat while leaning slightly forward and resting your palms on the floor.
3. Shift your body weight onto your hands and extend your legs back to a horizontal position with the emphasis on lying.
4. Return to the semi-squatting position with a quick movement, focusing on the palms.
5. Get into the starting position.
6. Make 10-14 similar series.
7. After a minute, do a few more approaches.

Basic exercises for weight loss in the gym

Strength training with multi-joint exercises is one of the best ways to burn fat. The presence of special equipment and shells available in the gym allows effective loading of all large muscle groups, stimulates the production of testosterone, autotropin and other hormones that positively affect the rate of weight loss.

The basic complex must necessarily include squatting, pulling the upper block behind the back, bench press and twisting.

Squat

For boys and girls who are just starting weight training, it is recommended to perform the exercise with kettlebells or dumbbells. It is comfortable to hold and control the position of the body, which minimizes the risk of injury.

Execution order:

1. Grasp two weights with your hands and throw them over your shoulders, securing them to your chest.
2. Align the body, pull in the stomach and move it down (squat).
3. Rise to a standing position.
4. Do about 10 repetitions.
5. After 1. 5 minutes of rest, perform the following approaches (four, five).

During squatting and straightening, you must constantly monitor the position of the spine: the back must always be straight.

Block pull behind the back

It is best to train the latissimus dorsi fat burner in the gym on a block simulator.

Implementation technique:

1. Place the latch in the hole corresponding to the desired load level.
2. Sit on the simulator bench and slide your knees under the rollers.
3. Grasp the iron bar with a wide grip.
4. Pull the bar down behind your back.
5. Relax your arms and lift them up.
6. Repeat the movement 12 times.
7. Take a minute break to recover and do the rest of the work (four to five sets).

Bench press on a horizontal bench

It helps to quickly "dry" the shoulders, the chest, and reduces the content of subcutaneous fat in other parts of the body. The bench press is performed in two versions: with a narrow and wide hand setting. In the first case, the load is concentrated on the triceps of the shoulder, in the second case, on the pectoral muscles.

Operation algorithm:

1. Equip the barbell with the required number of pancakes.
2. Sit on a bench, lie on your back.
3. Hold the neck firmly with a brush.
4. Break the projectile off the racks, raise it to chest level and slowly lower it.
5. Pull the bar up quickly.
6. Do 12 repetitions.
7. After a two-minute rest, perform the same four sets, gradually increasing the working weight of the projectile.

Twisting on a block simulator

Working out the belly on a block simulator allows you to "burn through" all the pressure cubes, making it more visible and dry.

Technique:

1. Adjust the load.
2. Take a starting position: one meter from the front stand of the simulator, lower your body to your knees and grab the ropes.
3. Lower your upper body using the strength of your abdominal muscles.
4. Back to original position.

The number of repetitions is 10-12, the approaches are 4-6. The recovery time between sets is 90 seconds.

Before every strength exercise, warm-up movements must be performed: skipping rope, or five minutes of work on any cardio machine, stretching ligaments, spinning joints.

Training program

Do it right according to the plan. Only in this case is it possible to observe the periodization of loads and maintain a high rate of weight loss.

The weekly training plan can look like this:

1. Monday: morning - swimming, evening - pushing the block behind the head.
2. Tuesday: morning - work on the treadmill, evening - squats.
3. Wednesday: rest day from strength training.
4. Thursday: morning - cycling, evening - bench press.
5. Friday: morning - class on an ellipsoid, evening - twisting on a block simulator.

On Saturdays and Sundays, you should do light cardio: sports games, walking, etc.

Home activities

Easy and simple exercises to lose weight at home with increased repetitions and shorter rest periods between sets.

For the convenience of training, it is advisable to buy a gym mat and a fitball.

Scissors

Engage the abdominal muscles in the lower abdomen. This exercise should be done no earlier than 4 hours after the last meal.

Technique:

1. Lie on your back on an exercise mat.
2. Straighten your body in one line.
3. Place your hands along the body.
4. Raise your feet 40 cm above the surface.
5. Raising and lowering the hips in the horizontal plane.

The number of repetitions is about 20-25. The number of approaches is 4. The break between sets is 1 minute.

superman flight

During the exercise, we load the back of the thighs, the buttocks and the back.

Algorithm:

1. Spread a rubber mat and lie on it face down.
2. Extend your arms in front of you.
3. Raise your left leg and right arm at the same time.
4. Perform a lift of the right leg and left arm while lowering the opposite limb.
5. Fix the position of the arms and legs in the same plane, tear them off the floor.
6. Repeat the movements in the same order 15 more times.
7. After a minute of rest, do three more sets.

Mahi legs

The purpose of the exercise is to train the inner and outer thighs.

Order:

1. Place yourself on a non-slip surface.
2. Place your feet at shoulder height.
3. Extend straight arms out to the sides.
4. Make a small swinging movement with the right leg forward and to the left, then by inertia take it wide to the side.
5. Do 15 repetitions.
6. Do similar swings with your left leg.
7. Do four approaches with a minute break between them.

Boat with ball

The exercise is performed to exercise the glutes and thigh muscles.

Implementation technique:

1. Lie face down on a rubber mat or other non-firm surface.
2. Attach an exercise ball between the legs.
3. Extend your arms in front of you.
4. Perform simultaneous separation and lifting of hands and fitball.
5. Lower yourself to the previous position.
6. Run 14-16 reps.
7. Rest for forty seconds and do four similar sets.

Hunting dog

It is used to "dry" the glutes, thighs of the back and reduce the fat content of the body.

Execution order:

1. Kneel and place your hands on the floor in front of you (this position will be the starting position).
2. Tear your right palm off the surface, bend your arm at the elbow, and quickly throw it forward while bending and lifting your left leg.
3. Return to the starting position.
4. Do 15 repetitions.
5. Rest for 60 seconds.
6. Do a similar approach with your left arm and right leg.

Repeat the exercise four times.

Twisting the ball

Low-amplitude exercise allows you to effectively load the upper part of the rectus abdominis, "dry" it from fat and form beautiful cubes.

Technique:

1. Lie back on the fitball.
2. Put your hands on the back of your head.
3. Bend your knees.
4. Do 15-20 short breast lifts.
5. Take a minute to heal.

Run three sets.

Horizontal supports

The exercise affects the elbow and shoulder joints, and during its execution, the pectoral muscles, triceps and deltoid muscles are well developed.

Technique:

1. We emphasize lying down: the body is in a horizontal position, only feet and palms rest on the surface.
2. As you inhale, lower your chest as deep as possible.
3. As you exhale, raise your body.
4. Do 20-30 similar movements.
5. Rest for a minute to recover and complete four more sets.

This complex can be done at home six days a week, dividing the exercises into two sessions. For example, in one lesson do scissors, Superman fly and leg swing, and in the second a boat with a ball, a hunting dog and twist on a ball.

To find out which exercise routine is right for you, consult a fitness trainer. The specialist analyzes age, weight, profession, level of sports training and other factors, and then gives effective recommendations for weight loss training.

Static loads

Exercises without amplitude for weight loss are effective for men and women with musculoskeletal disorders. You can do them daily in various combinations.

A light warm-up and stretching is recommended before class.

Hundred

The purpose of the exercise is to train the muscles of the press. During its implementation, not only the layer of fat is reduced, but the waist is also narrowed.

Execution algorithm:

1. Take a horizontal position lying on your back.
2. Raise your legs, bending at the knees.
3. Extend your arms along your body.
4. Lift your chest off the floor.
5. Lock this position for 30-45 seconds.
6. Rest for 60 seconds and repeat 100 more times.

In the static phase of the exercise, you should breathe with frequent, short inhalations and exhalations.

side stand

The exercise is used to tighten the sides and remove the so-called "pig ears".

The inclined bridge (side rack) is made according to the following algorithm:

1. Lie down on the ground.
2. Turn to the left and put your elbows in front of you: the body rests on the ground only with the outer surface of the left leg and forearm.
3. Adjust the position of the body in a horizontal line.
4. Try to stay in this position as long as possible.
5. Turn to the other side and perform the static movement on the right side.

The number of approaches is three, the rest time between them is 40 seconds.

Handstand

Static exercise allows you to load the entire shoulder girdle: triceps, deltoid, trapezius. As a result, the body spends a large amount of energy, thereby increasing the rate of weight loss.

Technique:

1. From a standing position, lean your body forward.
2. Rest your hands on the floor.
3. Suddenly lift your feet off the surface and bring your body to a vertical position.
4. Stand on your hands for 30-40 seconds.
5. After a minute of rest, perform three additional approaches.

Balancing

The legs, buttocks, back, hips and shoulders are used as the body (balance) must be kept on an inclined leg.

Execution order:

1. In a standing position, lift your left leg off the floor and lean your body forward.
2. Extend the left arm and leg to a horizontal position (the angle between the upper body and the right thigh should be straight).
3. Lock this position for 20-35 seconds.
4. Rest for 30 seconds and perform a similar hold standing on the right leg.
5. Do three to four sets on each side.

board

A classic exercise for "drying" the abdominal muscles, in statics.

The technique looks like this:

1. Lie face down on the floor in a horizontal position.
2. Focus on the surface of the forearm and leg.
3. Align your body in one line.
4. Stay in this position as long as possible.
5. After a 30-second rest, do three more sets.

feeding chair

The exercise can be used effectively to "dry" the thighs and make the bottom more flexible and rounded.

Execution algorithm:

1. Press your back against the wall.
2. Take a step forward.
3. Keeping your legs still, lean your upper body back until it hits the wall.
4. Lower your torso until a right angle is formed between your hips and spine.
5. Lock this position for 40-55 seconds.
6. Rest for a minute and do three more similar sets.

Yoga offers a large number of static exercises (asanas) for weight loss. And although the efficiency is low compared to strength and cardio training, their use may be justified in the case of locomotor diseases and other diseases when heavy physical activity is not recommended.

crossfit

Men and women who are in good physical condition and do not suffer from health problems are recommended to use crossfit for weight loss - high-intensity interval training, which is performed by alternating aerobic and strength loads in one approach.

An example of a crossfit workout might look like this:

1. 20 push-ups from the floor.
2. 15 hammer blows on a tire.
3. Jump rope (1 minute).
4. Six barbell squats.
5. 30 seconds of work on the ellipsoid.
6. Eight tire rollovers.

Exercises are performed without rest. Three or four such circular series can be performed within the framework of a training session.

Breathing exercises

It has been established that the saturation of the body with oxygen contributes to an increase in the rate of fat burning. This effect is used during weight loss.

There are four main breathing exercises:

1. Bodyflex.The exercise consists of taking slow, deep breaths, then stretching the diaphragm and exhaling.
2. Oxyize.The technique is based on a combination of continuous diaphragmatic breathing and physical exercises. 1 cycle includes sequentially produced inhalation, three dovdokhovs, exhalation and three dovodyha.
3. qigong. It is performed in various body positions: sitting, standing, lotus position. The essence of the technique is deep breathing through the nose and slow exhalation through the mouth.
4. Pranayama.It is an element of yoga and includes a wide range of breathing techniques. During the execution of pranayama, much attention is paid to the emotional background.

Breathing exercises alone cannot lead to rapid weight loss. However, when included in a strength and cardio training program, they promote the rate of fat burning, activate the metabolism and speed up the recovery process after physical exertion.