The most effective exercises for total body weight loss: a weekly exercise program

One of the main causes of obesity is the lack of the necessary amount of muscle activity. Therefore, to solve this problem, you must first use physical exercises for weight loss. There are 2 main types of exercise: aerobic (running, swimming, step aerobics, etc. ) and power (deadlifts, push-ups, twisting, etc. ). To achieve the maximum fat burning effect, classes should be conducted according to a designed schedule.

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

cardio

The main advantage of aerobic exercise is that it produces a high caloric expenditure. Increased energy consumption (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 exercise for weight loss:

An exercise	Tips on how to exercise
Step aerobics	It is a type of cardio exercise, which is based on rhythmic steps on the platform. To increase the load during step aerobics, jumping up hills, active swing movements with arms and legs can be used. The duration of one lesson should be 35-45 minutes
jump rope	Exercises are performed in cycles: six to eight series of 1-2 minutes each. Rest between sets should be no more than 60 seconds
ski cross	One of the most energy intensive exercises. Due to the fact that all muscle groups take an active part in its implementation, cross-country skiing faster than other cardio loads allows you to "dry" the thighs, waist, back and other problem areas of the body from fat. The duration of training is determined by its intensity. On average, half an hour of exercise at an average rate of twice a week is enough to activate the weight loss process.
Cycle treadmill training	The main factor in the effectiveness of training is its duration (at least 40 minutes). To withstand this amount of work, running must be divided into six cycles, each of which should consist of a five-minute load and a two-minute rest.
Training on an orbital track (elliptical trainer)	In the summer, cross-country skiing can completely replace cardio training on the ellipsoid. You should exercise on the simulator for about half an hour, having previously set the program using the electronic screen. The entire workout can be divided into three to four cycles of 6-8 minutes each, resting briefly between series.
Riding a bike	The best exercise to "dry" the legs and reduce the amount of fat in other parts of the body. The duration of cycling depends on its intensity. On average, cardio training should take 40-50 minutes. Speed and mode (uphill, downhill or flat) are recommended to be changed every 5-7 minutes
Swimming	The water procedure in the pool or open water should last about 35-45 minutes (time depends on the intensity and temperature of the water). To increase the fat burning effect, swimming is recommended in different styles.

Burpees

These exercises for weight loss are very popular, as they include 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. Sitting in the starting position: standing, feet shoulder-width apart, arms lowered along the body.
2. Lower your body into a semi-squat, leaning forward slightly and placing your palms on the floor.
3. Transfer the body weight to the hands and stretch the legs back to a horizontal position, taking the emphasis lying down.
4. With a quick movement, return to a semi-squat position with emphasis 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 lose fat. The presence of special equipment and shells available in the gym allows you to effectively load all large muscle groups, stimulating the production of testosterone, self-tropin and other hormones that have a positive effect on the rate of weight loss.

The basic complex should include squats, traction of the upper block behind the back, bench press and twisting.

Squatting

For men and women who are just starting to exercise with weights, it is recommended to do exercises with kettlebells or dumbbells. They are comfortable to hold in your hand and control your body position, which minimizes the risk of injury.

Order of execution:

1. Hold two weights in your hands and throw them over your shoulders, keeping them close to your chest.
2. Align the body, draw in the stomach and move the body down (squat).
3. Wake up in a standing position.
4. Do about 10 repetitions.
5. After resting for 1. 5 minutes, do the following approaches (four, five).

When squatting and straightening, it is necessary to constantly monitor the position of the spine: the back should always be straight.

Block pull back

Fat burning latissimus dorsi exercises in the gym are best done on the block simulator.

Implementation techniques:

1. Insert the bolt into the hole corresponding to the required load level.
2. Sit on the simulator bench and tuck your knees under the rollers.
3. Hold the iron bar with a wide grip.
4. Pull the bar down and behind you.
5. Relax your arms and lift.
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 will help to quickly "dry" the shoulders, chest and reduce the content of subcutaneous fat in other parts of the body. The bench press is performed in two versions: with narrow and wide hand settings. In the first case, the load will be focused on the shoulder triceps, in the second - on the chest muscles.

Action algorithm:

1. Complete the barbell with the required number of pancakes.
2. Sit on a bench, lying with your back down.
3. Hold the neck firmly with the brush.
4. Break the bullet from the rack, bring it to chest level and slowly lower it down.
5. Pull the bar up quickly.
6. Do 12 repetitions.
7. After resting for two minutes, perform four sets of the same, gradually increasing the weight of the projectile.

Spinning on the block simulator

Abdominal training on the block simulator allows you to "burn through" each press cube, making it more prominent and dry.

Technique:

1. Set the load.
2. Take the starting position: one meter from the front rack of the simulator, lower your body to your knees and hold on to the rope.
3. With the strength of the abdominal muscles, tilt the upper body down.
4. Return to the original position.

The number of repetitions is 10-12, approaches are 4-6. The pause period for recovery between series is 90 seconds.

Before each strength training, it is necessary to perform warm-up movements: jumping rope or five minutes of work on any cardio machine, stretching ligaments, twisting joints.

Training program

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

A weekly workout schedule might look like this:

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

On Saturday and Sunday, light cardio should be done: sports games, walking, etc.

Home activities

Simple and simple exercises for weight loss at home should be done with an increased number of repetitions and shorter rest periods between sets.

For the convenience of training, it is advisable to buy gymnastic mats and fitballs.

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 the body in one line.
3. Place your hands along the body.
4. Raise your feet 40 cm above the surface.
5. To produce hip extension and reduction in the horizontal plane.

The number of repetitions is about 20-25. The number of approaches is 4. The pause for rest between series is 1 minute.

superman flight

During exercise, the back of the thighs, buttocks and buttocks are loaded.

Algorithm:

1. Spread out a rubber mat and lie on it with your stomach down.
2. Extend your arms in front of you.
3. Lift your left leg and right arm at the same time.
4. Raise the right leg and left arm while lowering the opposite limb.
5. Fix the position of the arms and legs in the same plane, tearing them off the floor.
6. Repeat the movement in the same sequence 15 more times.
7. After a minute's rest, do three more series.

Mahi's feet

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 level.
3. Spread arms straight out to the sides.
4. Make a small swing movement with the right leg forward and to the left, after which, by inertia, bring it wide to the side.
5. Do 15 repetitions.
6. Do the same swing with the left leg.
7. Do four approaches with a minute break between them.

Boat with balls

This exercise is done to train the gluteal and femoral muscles.

Implementation techniques:

1. Lie on a rubber mat or other non-solid surface with your stomach down.
2. Fix the gymnastic ball between the legs.
3. Extend your arms in front of you.
4. Make simultaneous splits and raise your hands and fitball.
5. Lower yourself to the previous position.
6. Perform 14-16 repetitions.
7. Make a forty-second pause and perform four similar series.

Hunting dog

It is used to "dry" the gluteal muscles, back thighs and reduce the amount of fat in the body.

Order of execution:

1. Kneel down and place your hands on the floor in front of you (this position will be the starting position).
2. Tear the right palm off the surface, bend the arm at the elbow and quickly throw it forward, while not bending and lift the left leg up.
3. Return to the starting position.
4. Do 15 repetitions.
5. Rest 60 seconds.
6. Do the same approach with the left arm and right leg.

Repeat the exercise four times.

Spinning on the ball

Low-amplitude exercises allow you to effectively load the upper part of the rectus abs muscle, "dry" from fat and form a beautiful cube.

Technique:

1. Lie on the fitball.
2. Place your hands behind your head.
3. Bend your knees.
4. Do 15-20 short chest raises.
5. Take some time to recover.

Do three sets.

Push-ups

The exercise involves the elbow and shoulder joints, during its implementation the chest muscles, triceps and deltoid muscles are well trained.

Technique:

1. Take the lying emphasis: the body is in a horizontal position, leaning on the surface only with the feet and palms.
2. While breathing in, do a chest drop as deep as possible down.
3. As you exhale, lift your body.
4. Do 20-30 similar movements.
5. Pause to recover and complete four more series.

This complex can be done at home six days a week, dividing the training into two exercises. For example, in one lesson, do scissors, superman flight and leg swing, and in the second - a boat with a ball, a hunting dog and spinning on a ball.

To find out which set of exercises is right for you, you should consult with a fitness trainer. The specialist will analyze age, weight, profession, level of sports training and other factors, after which he will give effective recommendations on exercises for weight loss.

Static load

Exercise without amplitude for weight loss is effective for men and women with pathologies of the musculoskeletal system. You can perform it every day in various combinations.

Before class, it is recommended to do a light warm-up and stretching.

A hundred

This exercise is designed to train the muscles of the press. During its implementation, not only the fat layer decreases, but also the waist narrows.

Execution algorithm:

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

In the static phase of exercise, you should breathe frequently, short breaths and exhalations.

side stance

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

Slanted bridges (side stands) are performed according to the following algorithm:

1. Lying on the floor.
2. Turn to the left side and place the elbow in front of you: the body should rest on the floor only with the outer surface of the left leg and forearm.
3. Align the position of the body in a horizontal line.
4. Try to stay in this position as long as possible.
5. Roll to the other side and do static on the right side.

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

Handstand

Static exercises allow you to load the entire shoulder girdle: triceps, deltoids, trapezoids. As a result, the body releases a large amount of energy, thereby increasing the rate of weight loss.

Technique:

1. From a standing position, lean forward.
2. Place your hands on the floor.
3. Lift your feet off the surface suddenly, bringing your body to a vertical position.
4. Stand on your hands for 30-40 seconds.
5. After a minute's rest, do three more approaches.

Balancing

Legs, buttocks, back, hips and shoulders are stressed because of the need to keep the body (balance) in a standing position on one leg with an incline.

Order of execution:

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

board

A classic exercise to "dry out" the abdominal muscles, performed statically.

The technique looks like this:

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

high chair

Effective exercises are used to "dry" the thighs, making the back more elastic and rounded.

Execution algorithm:

1. Press your back against the wall.
2. Take a step forward.
3. Keeping the legs still, lean the upper body back until it rests against the wall.
4. Lower the body down until a right angle is formed between the hips and the spinal column.
5. Lock in this position for 40-55 seconds.
6. Rest for a minute and produce three more similar series.

Yoga offers a large number of static exercises (asanas) for weight loss. And although the effectiveness compared to strength training and cardio is small, its use can be justified in diseases of the musculoskeletal system and other pathologies when heavy physical activity is not recommended.

crossfit

For men and women who are in good physical shape and have no health problems, it is recommended to use crossfit for weight loss - high-intensity interval training performed with alternating aerobic and strength loads during one approach.

An example of a cross-exercise might look like this:

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

Exercise is done without rest. In the framework of one exercise, three or four circular series can be carried out.

Breathing exercises

It has been established that 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, followed by stretching the diaphragm and exhaling.
2. Oxygen Sized.This technique is based on a combination of continuous diaphragmatic breathing with physical exercise. 1 cycle includes sequentially produced inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong. It is performed in various postures: sitting, standing, in the lotus position. The essence of this technique is the execution of deep breaths through the nose and slow exhalations through the mouth.
4. Pranayama.It is an element of yoga and includes various types of breathing techniques. A lot of attention is paid to the emotional background while doing Pranayama.

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