The most effective weight loss exercises for the whole body: a weekly training 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 training: aerobic (running, swimming, step aerobics, etc. ) and power (deadlifts, push-ups, twisting, etc. ). In order to achieve the maximum fat-burning effect, classes should be performed according to a pre-planned schedule.

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

cardio

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

The most effective aerobic exercises for weight loss:

Exercise	Tips on how to exercise
Step aerobics	It is a kind of cardio training, which is based on rhythmically stepping onto the platform. In order to increase the load during step aerobics, hill jumping, active arm and leg swing movements can be used. The duration of one lesson should be 35-45 minutes
jumping rope	The exercise is performed in cycles: six to eight sets of 1-2 minutes each. Rest between sets should not exceed 60 seconds
ski cross	One of the most energy-intensive exercises. Due to the fact that all muscle groups actively participate in its implementation, cross-country skiing allows you to "dry" thighs, waist, buttocks and other problem areas of the body from fat faster than other cardio loads. The duration of training is determined by its intensity. On average, half an hour of exercise at an average pace twice a week is enough to activate the weight loss process.
Cyclic exercise on the treadmill	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 of which should consist of a five-minute load and a two-minute rest.
Exercises on the orbital track (elliptical trainer)	In the summer, cross-country skiing can completely replace cardio training on the ellipsoid. You should practice on the simulator for about half an hour, having previously adjusted the program using the electronic screen. The entire training can be divided into three to four cycles of 6-8 minutes each, with one minute of rest between sets.
Riding a bicycle	The best exercise for "drying" the legs and reducing the amount of fat on other parts of the body. The duration of the bicycle ride will depend on its intensity. On average, cardio training should last 40-50 minutes. It is recommended to change the speed and mode of operation (uphill, downhill or flat road) every 5-7 minutes
Swimming	Water procedures in the pool or open water should last about 35-45 minutes (the time depends on the intensity and temperature of the water). To increase the effect of burning fat, it is recommended to swim in different styles.

Burpees

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

Technique:

1. Sit in the starting position: standing, feet shoulder-width apart, hands down by the body.
2. Lower your body into a semi-squat, leaning slightly forward and rest your palms on the floor.
3. Transfer your body weight to your arms and extend your legs back to a horizontal position, taking the emphasis lying down.
4. With a quick movement, return to a semi-squat position with the 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, stimulate the production of testosterone, autotropin and other hormones that positively affect the speed of weight loss.

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

Squats

For boys and girls who are just starting to exercise with weights, it is recommended to perform exercises with kettlebells or dumbbells. They are comfortable to hold in your hands and control your body position, which reduces the risk of injury.

Performance order:

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

During squats and straightening, it is necessary to constantly monitor the position of the spine: the back should always remain straight.

Pull the block behind you

Fat burning training latissimus dorsi in the gym is best done on a block simulator.

Implementation technique:

1. Insert the latch into the slot corresponding to the required load level.
2. Sit on the bench of the simulator and push your knees under the rollers.
3. Grasp the iron bar with a wide grip.
4. Pull the bar down and behind your back.
5. Relax your hands and raise them.
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 fatty tissue in other parts of the body. The bench press is performed in two versions: with a narrow set of hands and a wide one. In the first case, the load will be directed to the triceps of the shoulders, in the second - to the pectoral muscles.

Action algorithm:

1. Equip the bar with the required number of pancakes.
2. Sit on the bench, lie on your back.
3. Firmly grip the neck with the brushes.
4. Detach the projectile from the carrier, bring it to chest level and slowly lower it.
5. Quickly pull the bar up.
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 the block simulator

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

Technique:

1. Adjust the load.
2. Take the starting position: a meter from the front support of the simulator, lower your body to your knees and grab the ropes.
3. Using the strength of your abdominal muscles, tilt your upper body down.
4. Return to the original position.

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

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

Training program

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

A weekly training schedule can look like this:

1. Monday: in the morning - bathing, in the evening - hammering a block 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: morning - cycling, evening - bench press.
5. Friday: in the morning - class on the ellipsoid, in the evening - twisting on the block simulator.

On Saturday and Sunday you should do light cardio: sports games, walking, etc.

Home activities

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

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

Scissors

Strain 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 by your body.
4. Raise your legs 40 cm above the surface.
5. For the production of hip augmentation and reduction in the horizontal plane.

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

flight of superman

During the exercise, the back of the thigh, buttocks and back are stressed.

algorithm:

1. Spread out a rubber mat and lie on it with your stomach down.
2. Stretch your arms out 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, tearing them off the floor.
6. Repeat the movements in the same sequence 15 more times.
7. After a minute break, do three more sets.

Wave your legs

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

Sequence:

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

Ball boat

The exercise is performed to work out the gluteal and femoral muscles.

Implementation technique:

1. Lie on a rubber mat or other non-firm surface with your stomach facing down.
2. Secure an exercise ball between your legs.
3. Stretch your arms out in front of you.
4. Make simultaneous separation and lifting of arms and fitball.
5. Lower yourself to the previous position.
6. Run 14-16 reps.
7. Take a break of forty seconds and perform four similar sets.

Hunting dog

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

Performance order:

1. Kneel on your knees and rest your hands on the floor in front of you (this position will be the starting position).
2. Tear off the right palm from the surface, bend the arm at the elbow and quickly throw it forward, while separating the left leg and lifting it upwards.
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 enables effective loading of the upper part of the rectus abdominis muscle, "drying" it from fat and forming beautiful cubes.

Technique:

1. Lie down on the fitball.
2. Put your hands on the back of your head.
3. Bend your knees.
4. Perform 15-20 short chest lifts.
5. Take a minute to recover.

Run three batches.

Push-ups

The exercise includes the elbow and shoulder joints, during the performance the pectoral muscles, triceps and deltoid muscles are worked out well.

Technique:

1. Take the emphasis lying down: the body is in a horizontal position, resting on the surface only with the feet and palms.
2. While inhaling, make the deepest possible chest drop.
3. As you exhale, lift your body upwards.
4. Do 20-30 similar movements.
5. Take a minute break to recover and complete four more sets.

This complex can be performed at home six days a week, dividing the exercises into two training sessions. For example, in one lesson you perform scissors, superman flight and leg swings, and in another - a boat with a ball, a hunting dog and twisting on a ball.

To find out which set of exercises is right for you, you should consult 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 weight loss training.

Static loads

Exercises without amplitude for weight loss are effective for men and women with pathologies of the musculoskeletal system. You can perform them daily in various combinations.

Before class, it is recommended to warm up and stretch a little.

A hundred

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

Execution algorithm:

1. Take a horizontal position lying on your back.
2. Raise your legs, 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 for 60 seconds and repeat another hundred 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 hips and remove the so-called "pig ears" on them.

The inclined bridge (side stand) is performed according to the following algorithm:

1. Lie on the floor.
2. Turn to your left side and put your elbow in front of you: the body should rest on the floor only with the outer surface of the left foot and forearm.
3. Align the position of the body in one horizontal line.
4. Try to stay in this position as long as possible.
5. Turn to the other side and perform a static on the right side.

The number of accesses 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 consumes a large amount of energy, which increases 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 legs off the surface, bringing your body to a vertical position.
4. Stand on your hands for 30-40 seconds.
5. After a minute break, do three more approaches.

Balancing

Legs, buttocks, back, hips and shoulders are strained by the need to keep the body (balance) in a one-legged stance with an incline.

Performance order:

1. While in a standing position, lift your left foot off the floor and lean your body forward.
2. Extend the left arm and leg in 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 perform a similar stance, standing on the right leg.
5. Do three to four sets for each side.

board

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

The technique looks like this:

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

high chair

The exercise is effective for "drying" the thighs, making the buttocks more elastic and rounded.

Execution algorithm:

1. Place your back against the wall.
2. Take a step forward.
3. Keeping your legs still, lean your upper body back until it rests against the wall.
4. Lower your torso until a right angle is formed between your hips and spine.
5. Lock in 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 effectiveness compared to strength training and cardio training is small, their 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 that is performed by alternating aerobic load and strength load during one approach.

An example of a crossfit workout might look like this:

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

Exercises are performed without rest. Three or four such circular series can be performed within one training session.

Breathing exercises

It has been established that saturating 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 training consists of a slow, deep breath, followed by stretching the diaphragm and exhaling.
2. Oxysize.The technique is based on a combination of continuous diaphragmatic breathing with physical exercises. 1 cycle includes sequentially produced inhalations, three dovdokhov, exhalation and three dovodyh.
3. qigong. It is performed in different positions: sitting, standing, in the lotus position. The essence of the technique is to take a deep breath 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. Great attention is paid to the emotional background when performing Pranayama.

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