Slimming exercises for the body are essential as well as good nutrition and strong motivation. It is on these three whales that the whole process rests, allowing you to quickly get rid of extra pounds, no matter how many. But today there are so many different complexes and types of physical activity that it is easy for a beginner to get confused. A professional trainer or some basic knowledge of which exercise is most effective for burning fat stores can help you navigate.
Classification of basic exercises
All types of physical activity can be divided into specific categories that affect the human body in different ways. Therefore, complex loads combining various categories of exercises are the best for weight loss. Only such a strategic approach allows you to work all muscle groups as carefully as possible and ensure not only a decrease in the volume of adipose tissue, but also a beautiful muscle relief.
All physical exercises can be roughly divided into:
- Aerobic- aims to provide cells and tissues with the maximum flow of oxygen through intense deep breathing and increased blood circulation. Such exercises are performed at a high pace, without weight and with a large number of repetitions. They speed up metabolic processes and contribute to the fastest possible fat burning.
- Anaerobic- This category includes all exercises performed with weights. They contribute to the rapid growth of muscle fibers and the development of physical strength. But with those who have large reserves of fat, anaerobic exercise can play a cruel joke: the muscles will grow under the fatty membrane and the body, although it will become stronger and more enduring, will increase even more volume. Therefore, to lose weight, anaerobic exercise should be combined with aerobic exercise.
- Dynamic- exercises performed in motion: dance classes, gymnastics, fitness, various types of aerobics. Dynamic exercise should be done at a pace fast enough to burn fat. This is greatly facilitated by the fast rhythmic music, which can be played during workouts at home.
- Static- a very unique type of physical activity, which mainly trains endurance, vestibular apparatus and coordination of movements. Many static exercises include yoga, Pilates, stretching, and other areas of fitness. Static loads are very beneficial for beginners as they create minimal stress on the heart, do not increase blood pressure, and do not overload the joints. But at the same time, they help to speed up the metabolism and prepare the body for more intense stress.
- Cardiois a form of exercise that primarily builds the cardiovascular system. The most popular types of cardio workouts are running, swimming, cycling, skipping rope, skiing, roller skating, and running walking. They work all the muscles in the body, without exception, while quickly burning calories and speeding up metabolic processes in the body. For rapid weight loss, daily cardio loads are a must.
Ideally, your weight loss exercise program should include all of the categories listed above. Only for women it is better to focus on aerobic exercise, and for men - anaerobic, since it is very important for them to have relief muscles.
For adolescents, this heavy weight training is prohibited. They can cause stunted growth and the development of a hernia.
Home training
Despite the fact that modern fitness clubs offer many different types of group workouts, many still prefer to work out at home. This is mainly due to the catastrophic lack of time. The fact that at home it is easier to create comfortable conditions: turn on your favorite music, ventilate the room and set the optimal temperature regime, put on comfortable clothes and shoes.
The basic weight loss exercise set suggested below combines different types of physical activity and is suitable for people of all ages and genders, including those who are overweight. They are simple, efficient and the whole complex does not take much time and can be done at any time of the day. The only condition is not to eat one hour before and one hour after training and not to exercise more than 2 hours before bedtime.
- Running in place.At a moderate pace, lifting knees high, arms bent at waist level, work actively while moving (2-3 minutes).
- Squats.Put your feet shoulder-width apart, back straight, hands on the waistband. Sit down with arms extended forward, hips parallel to the floor, stand up.
- Jump rope.For beginners, traditional jumps are enough, over time you can complicate the task by turning the rope in the opposite direction or crossing your hands with the rope in front of your chest (3-5 minutes).
- Slots.Legs together, hands on the belt, back straight. Alternating lunges with the right and left feet forward and return to the starting position.
- The lateral dumbbell rises.Stand up straight, feet shoulder-width apart, arms down. Slowly raise the straight arms with dumbbells to the side in a position parallel to the floor, then lower them just as slowly.
- Triceps training.Stand up straight with your feet shoulder-width apart, one arm lowered, the other lifting the dumbbells above your head. Bend your arm at the elbow, lower it behind your head, then bring it back to the raised position, repeat the same number of times with the other hand.
- Breast training.Lie on your back, elbows pressed against your body, arms with dumbbells on your chest. Understand them, hold them for a few seconds, lower them.
- Push-ups with dumbbells.Take a lying position with your hands clenched on dumbbells. Do the maximum number of push-ups.
- Plank.Take a lying position, palms just below the shoulders. As long as possible, keep a uniform body on the outstretched arms.
- Scissors.Lie on your back, arms behind your head, legs straight up at 45 degrees. Perform leg swings that mimic scissor work.
- Raise the pelvis.Lie on your back, the legs are bent at the knees, the whole foot is on the ground, the arms alongside the body are pressed to the ground. Lift the pelvis as high as possible, without lifting your shoulders off the ground, keep it in this position as long as possible, lower it.
- Bike.Lie on your back, legs are included at a 90 degree angle. Perform movements that simulate cycling.
- Front bends.Sit on the floor, legs outstretched, back straight. Lean forward, try to reach your toes with your fingers and reach your knees with your forehead, stay like that for a few seconds and line up.
- Birch.Lie on your back with your legs straight. Lift your legs and pelvis vertically, supporting your body with your hands in the lumbar region, do not tear your shoulders off the floor. Stay like that as long as possible, get off.
- Stretch.Perform voluntary stretches of muscles and ligaments without exerting too much effort. This will release the tension and make the body more flexible.
Repeat each exercise 10 to 15 times and gradually increase the number of repetitions, bringing to 50. You can divide these 50 repetitions into three sets of 15 times, between which a pause is no more than 60 seconds.
This will keep your heart rate in the fat burning zone as quickly as possible.
If, as you practice, you want to add additions to this complex and somehow diversify it, you can search the internet for videos with masterclasses of famousfitness trainers. They contain interesting exercises from the author, as well as helpful tips for eating better and exercising for faster results.
Opinions and contraindications
There is hardly any contraindication to the above complex. It contains the best exercises available for absolutely everyone.
Exercise is not recommended if you are very tired or stressed. It will not bring any benefit to the body, which is attacked by viruses, infections, or is only recovering from serious illness.
It is dangerous for pregnant women to train alone - there are special groups for them, where classes are conducted under the supervision of a doctor and with constant monitoring of their well-being.
Reviews of those who have tried on themselves the effectiveness of the proposed exercises indicate that after a month the first results become noticeable not only on the scales, but also visually.
It doesn't lose too much weight - loads of this level are clearly not enough for that. However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and ready for intense training or more repetitions.
With regular exercise, weight disappears at a rate of up to 1 kilogram per week. In combination with adequate nutrition - up to 5-7 kilograms per month. This is a very decent result for home training.