The most effective full body weight loss exercises: weekly workout program

One of the main causes of obesity is a lack of the necessary amount of muscular 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, aerobics, etc. ) and strength (weightlifting, push-ups, twists, etc. ). To achieve maximum fat burning, classes should be carried out according to a pre-designed schedule.

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

Heart

The main advantage of aerobic exercise is that it burns a lot of calories. An increase in energy consumption (with a balanced diet) triggers the breakdown of subcutaneous fat. During cardio, all parts of the body lose weight: belly, sides, buttocks, arms, shoulders, back, and face.

The most effective aerobic exercises for weight loss:

An exercise	Tips on how to exercise
aerobics step	This is a type of cardio exercise, based on rhythmic stepping on a podium. To increase the load in aerobics steps, jumping uphill, active swings with arms and legs can be used. The duration of a lesson should be 35-45 minutes
skipping	The exercise is performed in cycles: six to eight sequences, 1-2 minutes each. Rest no more than 60 seconds between sets
skiing	One of the most energizing exercises. Since all muscle groups are actively involved in the performance, cross-country skiing is faster than other cardio exercises allowing you to "dry out" your thighs, waist, buttocks and other problem areas of the body. fat free. The duration of the workout is determined by its intensity. On average, half an hour of exercise at a moderate pace twice a week is enough to trigger weight loss.
Cycle treadmill workout	The main factor that makes the exercise effective is its duration (at least 40 minutes). To withstand this workload, the run must be split into six cycles, each of which includes a five-minute load and a two-minute break.
Orbital exercises (elliptical trainer)	In the summer, cross-country skiing can completely replace cardio on the ellipsoid. You should practice on the simulator for about half an hour, having previously set up the program using the electronic monitor. The entire workout can be broken down into three to four cycles of 6-8 minutes each, resting one minute between sequences.
A bike ride	The best exercise to "dry" the legs and reduce fat in other parts of the body. Cycling time will depend on its intensity. On average, a cardio workout should last 40-50 minutes. It is recommended to change the speed and mode (uphill, downhill or flat road) every 5-7 minutes
Swimming	The water procedure in the pool or open water should last about 35-45 minutes (time depends on the strength and temperature of the water). To increase the efficiency of fat burning, swimming in different styles is recommended.

Burpees

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

Technical:

1. Sit in the starting position: stand, feet shoulder-width apart, hands down along the body.
2. Lower your body into a semi-squat position, while leaning forward slightly and placing your palms on the floor.
3. Shift your body weight to your hands and stretch your legs back to a horizontal position, focusing on lying down.
4. With a quick movement, return to a semi-squat position with the center of gravity on the palms.
5. Into the starting position.
6. Do 10-14 similar series.
7. After a minute, take 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 major muscle groups, stimulating the production of testosterone, self-tropin and other hormones that have a positive effect. extreme speed of weight loss.

The basic combination necessarily includes squats, pulling the upper block behind, presses and twists.

squat

For boys and girls who are just starting to lift weights, it is recommended to do the exercise with warm weights or dumbbells. They feel comfortable in the hand and control the position of your body, helping to reduce the risk of injury.

The order of execution:

1. Grab two dumbbells with both hands and throw them over your shoulders, fixed near your chest.
2. Align the body, pull in the abs and move the body down (squat).
3. Get into a standing position.
4. Do about 10 repetitions.
5. After resting for 1. 5 minutes, perform the following approaches (four, five).

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

Back pull block

Latissimus dorsi fat burning training in the gym is best done on the block simulator.

Implementation technique:

1. Insert the pin into the hole corresponding to the required load level.
2. Sit on the simulator's bench and slide your knees under the rollers.
3. Grip the iron with a wide grip.
4. Pull the bar down and behind your back.
5. Relax your arms and lift them up.
6. Repeat the movement 12 times.
7. Pause for a minute to recover and do the rest of the work (four to five sequences).

Bench press on horizontal bench

It will help quickly dry the shoulders, chest and reduce subcutaneous fat in other parts of the body. Bench presses are made in two versions: with a narrow and wide hand setting. In the first case, the load will be concentrated on the triceps of the shoulders, in the second - on the pectoral muscles.

Action Algorithm:

1. Equip dumbbells with the required number of pancakes.
2. Sit on a bench, lie on your back.
3. Grasp the neck with a brush.
4. Break the bullet out of the rack, bring 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 series, gradually increasing the working weight of the projectile.

Twist on block simulator

Working out your abs on a block simulator allows you to "burn" each block of press, making it more prominent and dry.

Technical:

1. Set load.
2. Get into the starting position: one meter from the front stand of the simulator, lower to your knees and grab the rope.
3. With the strength of your abs, tilt your upper body down.
4. Return to the original position.

The number of repetitions is 10-12, the approach is 4-6. The pause for recovery between threads is 90 seconds.

Before each strength exercise, it is necessary to perform warm-up movements: jump rope or do 5 minutes on any cardio machine, stretch ligaments, rotate joints.

education program

Follow the plan. Only in this case will it be possible to periodically observe the load and maintain a high rate of weight loss.

A weekly workout schedule might look like this:

1. Monday: morning - swimming, evening - push the block behind the head.
2. Tuesday: morning - exercise on the treadmill, evening - squats.
3. Wednesday: strength training day off.
4. Thursday: morning - cycling, evening - bench.
5. Friday: in the morning - class on an ellipse, in the evening - twist on the block simulator.

On Saturday and Sunday, it is recommended to do light cardio: play sports, walk, etc. v.

activities at home

Easy and simple exercises for weight loss at home should be performed with increased repetitions and shorter rest periods between sequences.

For the convenience of training, it is recommended to buy an exercise mat and exercise ball.

Scissors

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

Technical:

1. Lie on your back on an exercise mat.
2. Straighten your body in a straight line.
3. Place your hands along the body.
4. Raise your legs 40 cm above the surface.
5. To induce reproduction and hip reduction in a horizontal plane.

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

superman flight

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

algorithm:

1. Spread a rubber mat and lie down on your stomach.
2. Extend your arms in front of you.
3. Simultaneously raise your left leg and right arm.
4. Raise the right leg and left arm while lowering the opposite limb.
5. Fix the position of the arms and legs on the same plane, tearing them off the floor.
6. Repeat the movements in the same sequence 15 more times.
7. After a one-minute pause, do three more sets.

mahi's feet

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

Sequence:

1. Position yourself on a non-slip surface.
2. Place your feet at shoulder height.
3. Straighten your arms out to the sides.
4. Make a small swinging motion with your right foot forward and to the left, then, by inertia, bring it wide to the side.
5. Do 15 repetitions.
6. Do the same rotation with the left leg.
7. Take four approaches with a minute pause between them.

boat with a ball

The exercise is done to train the glutes and thighs.

Implementation technique:

1. Lie on your stomach on a rubber mat or other non-solid surface.
2. Secure an exercise ball between your legs.
3. Extend your arms in front of you.
4. Perform a simultaneous split and raise your hand and ball to fit.
5. Lower back to the original position.
6. Run 14-16 reps.
7. Pause for forty seconds and do the same four sequences.

Hound

It has the effect of "drying" the buttocks, thighs and back and reducing the total amount of fat in the body.

The order of execution:

1. Bend your knees and put your hands on the floor in front of you (this will be the starting position).
2. Tear the right palm off the surface, bend the arm at the elbow and quickly throw forward, while straightening and lifting the left leg.
3. Return to the starting position.
4. Do 15 repetitions.
5. Rest 60 seconds.
6. Do the same with the left arm and right leg.

Repeat the exercise four times.

Twist on the ball

Low-intensity exercise allows you to effectively load the upper rectus abdominis, "drying up" the fat and creating beautiful shapes.

Technical:

1. Lie on your back on a fit ball.
2. Place your hands behind your head.
3. Genuflect.
4. Do 15-20 short chest lifts.
5. Take a minute to recover.

Run three series.

Promote

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

Technical:

1. Emphasis lies: the body is in a horizontal position, leaning only on the surface with the feet and palms.
2. While inhaling, lower your chest as deeply as you can.
3. As you exhale, lift your body up.
4. Do the same 20-30 movements.
5. Pause for a minute to recover and complete four more series.

This combo can be done at home six days a week, dividing the exercises into two workouts. For example, in one lesson, perform drag, super fly and leg rotation, and in the second - a boat with a ball, a hound and twist on a ball.

To find out which exercise is right for you, you should consult a fitness trainer. Experts will analyze age, weight, occupation, fitness level and other factors, then will make effective recommendations on exercise to lose weight.

Static weight

Non-amplitude exercises for weight loss are effective for men and women with pathologies of the musculoskeletal system. You can do them daily in different combinations.

Before going to class, you should warm up and stretch.

One hundred

The exercise is designed to train the muscles of the press. During the procedure, not only the fat layer is reduced, but the waistline is also narrowed.

Execution Algorithm:

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

During the stationary phase of the exercise, you should breathe with short and frequent breaths.

stand by

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

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

1. Lie down on the floor.
2. Turn to the left and place the elbows in front of you: the body should just lie on the floor with the outside surface of the left foot and forearm.
3. Align the position of the body in a horizontal line.
4. Try to stay in this position for as long as possible.
5. Roll over to the other side and do the static on the right side.

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

Looking-after pose

Static exercises allow you to load the entire shoulder muscle: triceps, deltoids, trapezius. As a result, the body expends a large amount of energy, thereby accelerating weight loss.

Technical:

1. From a standing position, lean forward.
2. Place your hands on the floor.
3. Suddenly lift your feet out of the water, bringing your body back to an upright position.
4. Stand on your hands for 30-40 seconds.
5. After a one-minute pause, take three more approaches.

balance

Legs, buttocks, back, hips and shoulders are strained by having to hold the body (balance) in a side position on one leg.

The order of execution:

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

plank

A classic exercise to "dry" the abdominal muscles, performed in a static position.

This technique looks like this:

1. Lie on the floor in a horizontal position face down.
2. Focus on the upper surface of the forearms and feet.
3. Align the body in one line.
4. Hold this position for as long as possible.
5. After a 30-second pause to rest, do three more sets.

high chair

The exercise has the effect of "drying" the thighs, making the buttocks more elastic and rounder.

Execution Algorithm:

1. Press your back against the wall.
2. Take a step forward.
3. Keeping your legs still, tilt your upper body back until it stops on the wall.
4. Lower your body until it forms a right angle between your hips and spine.
5. Lock in this position for 40-55 seconds.
6. Rest for a minute and produce three more of the same series.

Yoga offers a large number of static exercises (asanas) for weight loss. And although the effects compared with strength training and cardio are small, their use may be justified in diseases of the musculoskeletal system and other pathologies where heavy physical activity is discouraged.

crossfit

For men and women who are in good shape and have no health problems, crossfit is recommended for weight loss - high-intensity interval training performed by alternating aerobic and strength exercises inone access.

An example of a crossfit workout might look like this:

1. 20 push-ups from the floor.
2. 15 blows to the rubber tire.
3. Jump rope (1 minute).
4. Six squats with weights.
5. 30 seconds work on the ellipsoid.
6. Eight tire flips.

Exercises are performed without rest. Within the framework of one training session, it is possible to perform three or four such circles.

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. body flexibility.The exercise involves taking a slow, deep breath, then stretching the diaphragm and exhaling.
2. oxysize.This technique is based on a combination of continuous diaphragmatic breathing with physical exercises. 1 cycle consists of 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 to perform a deep breath in through the nose and a slow exhale through the mouth.
4. Pranayama.It is an element of yoga and includes many breathing techniques. Much attention is paid to the emotional background when performing Pranayama.

Breathing exercises alone are unlikely to lead to rapid weight loss. However, when included in a program of strength and cardio training, they help speed up fat burning, activate metabolism, and accelerate recovery from exertion.