How to do: the bar (made to static) is an isometric exercise.The main thing is to keep the body properly.Follow the sample in the photograph: the back and legs are straight, the lower back should not be bent or bending.Pumping: With proper execution not only press muscles, but also pump the back, buttocks, legs and weapons.Improves general muscles and muscles.
Press -ups
How to do: Accept the author of the bar of stretched weapons as a starter one.Then slowly fall as low as possible.Then just as the body slowly returned to the front position.Pumping: It operates on the muscles of the chest, hands and press.
Strengthen the hip muscles and rear
How to do: Stand on all four.Stretch your left foot and your right hand in one straight line.Then loop them slowly and touch the right angle of the left knee.Straighten again.Repeat the same with your right foot and with your left hand.Pumping: It trains the body and muscles that the thigh adds well.It strengthens and stretches the back muscles, the gluteal muscles and the lower back.
Squats
How to do: Put your feet on a shoulder -and it depends on the full full pedal.Start slowly on an imaginary chair.At the same time, the knees and feet should be at the same level, and the back would be straight.To keep balance, you can raise your hands in front of you.Then rise as slowly as possible.Pumping: muscles of buttocks, hips and caviar.
Push and waist
How to do: For this exercise you must be on your back, extend your arms over your head, bending your feet in your knees.Afterwards with straightened hands, you must slowly raise the body and touch the socks.Return to the front position slowly.Pumping: bark muscles and reduce the waist.
Exercises to lose weight of the whole body
Thanks to scientific and technological advances, the level of our lives has increased.However, quite low, the state of our health is worse.The fault of this was inappropriate nutrition and the regime of the day, bad habits and the newest -time -sedimentary lifestyle.If you are satisfied with this situation of these things, then this article is not for you.It is important to understand that the biggest thing to start in any business is! To achieve the result, you must try.As the Russian proverb says: “You can't easily catch fish from the pond”!So, as you know, you will have to try well to achieve a result.
Most of them will never achieve your targets and will cease training.The reason is inappropriately selected exercises.For example, a person wants to lose weight in the stomach and in the sides, doing all sorts of exercises on the press.However, it is really impossible to lose weight in one place.That is why you have to do exercises to lose weight the whole body.This is the way, subject to proper nutrition, can lose weight and keep weight.
As you know, any calorie physical activity is burned.It is logical that the most difficult and longer burden, the more calories.When carrying out heavy varieties (basic) exercises, much more muscles are used when doing lighter (insulated) exercises.Therefore, they make much more calories.A simple conclusion suggests itself - don't waste your time on inefficient exercises!
The most effective exercises for losing weight of the whole body
Squats.When doing this exercise, most of the muscles are involved.It can be done almost everywhere, since it does not require any additional equipment.However, if possible, it is better to make scots with a bar on the shoulders.Extra weight increases the effectiveness of this exercise significantly.Squat before burning sensation in the muscles.
- Stannaya pull.It also applies to a large number of large and small muscles.However, you will need a bar or dumbbell to do this exercise.
- Lugs.This exercise not only strengthens the buttons and muscles in the four, but it also burns well calories.It is best to exercise with dumbbells or a bar on the shoulders.
- Running.The best aerobic exercise for weight loss.However, remember that running in the fresh air is much more effective than being running in a closed room on a tread mill.
- Swim.With a swimming pool, almost every muscle in our body is involved, making it extremely effective to lose weight.
- Press the floor.When doing this exercise, almost all muscles in our body are also involved in a different size.The easiest option is to push the knee.
- Cycling.It will not only help to burn a large number of calories, but it will improve well and add up to it.
- Jump on a rope.Simple exercise, however effective for weight loss.Don't forget that you have to jump hard!
Slimming exercises: a list of the most effective
Most people want to have a slim sports body, but not everyone will achieve the desired outcome.This is due, first of all, with the fact that many people do not know how to do training properly and what are the most effective exercises for weight loss.
What's more effective: Training on problem areas or the whole body?
It is already created by specialists in the field of training, when the weight is lost, it is impossible to burn the fat locally, that is, but from the problem area, for example, in the stomach.But still, you can meet people who are sure of the opposite.The best option is a mix of training on the whole body with an emphasis on developing problem areas.To achieve the best result, the training program must be compiled based on a person's level of training, its parameters and goals it wants to achieve.
The mistake of beginners is that they emphasize one group of muscles, which they consider falling or problems.For example, with more fat people in the stomach, they begin to do exercises on the press.This is basically wrong.Not only will this approach allow you to get rid of extra pounds, but also due to the development of the press muscles, the stomach will start more than that.
Training based on a uniform study of each muscle group will be an effective tool to get rid of overweight.Using such a program, you can repeatedly increase the energy consumption of the body, which will lead to weight loss accordingly.This method will allow you to take into account exercises you like, so the training will not hinder, which will greatly increase the chances of seeing the desired result.
12 most effective weight loss exercises
If the choice of full body training fell, include the following exercises in the program:
- Squads are one of the most effective exercises when weight loss, since many muscles are turned on them when it is done, which greatly increases energy consumption and creates a hormonal boom.You can load the gluteal muscles, leg muscles, as well as press and signatories of the back, including stabilizing and retaining the body.You can function in the following variations: Classic Squat, “Plie”, “Sumo”, Smith Squats and others.
- Stannaya pull is an exercise, where almost all muscles are as much as possible.It is very complex in technical terms, so do not cope with large weights in the first lesson.There are several options: classic deadlift, “sumo”, Dead Thrust, Romanian pull and others.
- Lunch is an excellent exercise to study the buttocks, the biceps and the quadriceps of the thigh.Before it is done with weight, study the right technique: the front leg knee should not be longer than the toe, the case is located directly and perpendicular to the floor, the rear leg creates a right angle in the knee component.Lunch can be made moving, in place with a step forward or west, with a change of feet in a jump.
- The pressure -pressure is the most effective exercise with its weight to study muscles and muscles of hands.In the case of variation, you can do it not only from the floor, but also from the bench, with the emphasis on one hand on the ball and in other versions.
- It is a great exercise to develop the muscles of the back, shoulders and weapons.It is quite difficult, so girls can start with drawing attractions in a special simulator - gravitron, or with an elastic band on the horizontal bar.
- Burpa is an energy and affordable energy route for effective weight loss.It allows you to include the muscles of the whole body, as well as spreading metabolism, which is important when burning fat deposits.
- The bar is an exercise that develops muscular corset with stabilizers muscles.It is recommended to start execution from 20-30 seconds, gradually increasing the length of each approach.Options: classic crops on the angles, on direct weapons, side, reverse bar and others.
- Star.The essence of the exercise is to jump with applause over your head.Not only does it develop stability and acts the process of fat burning, but has a positive impact on the spine.
- Scallas.From the initial position, like the plank, each leg knee must be drawn alternately, and the legs are replaced in the jump.The body should be a straight line.The exercise is focused on the muscular work of the press, the back and hands.
- Reverse pressures - exercise that actively studies the triceps.You can make them from bench, chair, bed.
- Running in place with the knee raising to the parallel to the floor.It is perfect to develop stability, activate metabolic processes, take into account many muscles.
- Jump on a rope.Not only will they help burn fat, but also include the muscles of the lower foot, feet and buttocks in the work.
The functioning of these exercises will only affect the right balanced diet with a small calorie deficiency.
A comprehensive approach to classes for rapid weight loss
Sometimes you need to lose weight in a short period, then there will be insufficient training in the hall.In this case, an integrated approach is needed.
Every morning it is recommended to start short charges, including exercises to heat muscles and joints, as well as stretching.If there is a desire and opportunity, you can run a morning, literally for 15-20 minutes.If you have sedentary work, you should allocate time in breaks in small gymnastics.Try to walk a little, warm up.If possible, make, for example, 50 squats and 50 interpretation of press exercise, which can be done even at your workplace.It is simple, but the effective.When weight loss, do not forget, but it is best to give a regular training.Visit the hall at least 3 times a week, combining cardio training with strength exercises.
Exercises to lose the weight of the whole body that gives a quick visible result
There are many women, who have extra pounds, looking for a way to lose weight around the body, not locally.Exercises for such weight loss are really there, this is not a fairy tale or not even a miracle.However, do not think that everything will be easy and simple.The fact that some fat fitness in all parts of the body speaks its complexity.That is, it will be quite difficult to fulfill it, but if it does not prevent you from a blue dream - this is sure to be for you.
Exercises to lose weight of the whole body
It is best to repeat each exercise about 5 approaches.
- The front position - stand up, put your feet on shoulder - ideal from each other.Bend your hands, parallel palms to the floor.After - start to push the knees, bring them to the palms.The most important thing is not to lower your palms below and even keep posture.
- We go in a positioning setting, we press the knees on the chest on exhaling.The back should be straight, the stomach should be sharpened, and the legs are straight.
- The story is lying.The legs are bent and built up, dilute and drive our feet.The most important thing is to see that the lower back is crushed on the floor.
- Again in the persuade stop.Legs up, simulating running with a high rise of knees.
- Lie down on the floor, sign your feet, let your hands be in the site forward over your head.Exhale - raise the body with turning on the right side and at the same time pushing the knee right on the chest.On inhalation - the original location.
- Start turning on aerobic loads in your sports life - riding a bike, videos, walking sports with sticks.By the way, this sports walk involves most of the muscles in the body, and this is popular.
- Lie down on your back, take your feet up and cross them in the air.The legs should be straight.Then put your hands along the body, place your hands on the floor.Inhale - drag the stomach, soft back a little, raising your hips and removing your feet behind your head.To do this normal, you must help yourself with your hands.Exhale - Press the press muscles with all your own, reduce your feet slowly.As a result, it is suitable for this about 9 n -hour.
- Put it on your knees before the support in the form of a chair, place your angles on the seat.Concentrate your feet and climb them back so that they create one straight line with your body.Afterwards, you need to push the muscles of the press.In any case, do not put the buttocks out!You must breathe quietly, in this position you must stay up to a minute.With all subsequent training, the time of stay in this position must be increased.
- Stand up, leave your feet all of the shoulder width.Let your hands be over your head.The foot socks should look in different directions, put careful pressure on the press muscles, bending your feet.Reduce the down, as if he were sitting on a chair.In this position, you should wait for a minute, and then focus up very well and jump.After you bending your feet again, leaving in the half -rest.Repeat the exercise 12-15 times.
- Stand straight, your feet are wider than your entire shoulders.Hands at the seams, below.Step left, bending the corresponding foot.The right at this time is just just.To keep balance, stretch your arms forward.Then you can return to the initial position and repeat 11 hours.
Chocolate for weight loss
By the way, recently one study has proven that people who eat chocolate slice have a lower body mass index at least three times a week.And this shows that it stimulates metabolism, at least, it does not refuse the stockings in the lobster.However, it is better to eat dark or bitter chocolate yet - it is more useful.Therefore, you can lose weight in the whole body, the most important thing is to set such a goal and go to it, no matter what.