The most effective exercises for weight loss 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 to lose weight. There are 2 main types of training: aerobic (running, swimming, step aerobics, etc. ) and strength (deadlifts, push-ups, twisting, etc. ). To get the maximum fat burning effect, classes should be carried out according to a predefined schedule.

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

cardio

The main advantage of aerobic exercise is that it results in a high caloric expenditure. An increase in energy intake (with a balanced diet) triggers the breakdown of subcutaneous fat. During cardiovascular training, all parts of the body lose weight: belly, flanks, hips, buttocks, arms, shoulders, back and face.

The most effective aerobic exercises for weight loss:

an exercise	Tips on how to exercise
step aerobics	It is a kind of cardiovascular training, based on rhythmic steps on the platform. To increase the load during step aerobics, jumping on a hill, active swinging movements with arms and legs can be used. The duration of a class should be 35 to 45 minutes
jump rope	The exercise is performed in cycles: six to eight sets of 1 to 2 minutes each. Rest between sets should not exceed 60 seconds.
ski cross	One of the most energy intensive workouts. Due to the fact that all muscle groups take an active part in its implementation, cross-country skiing faster than other cardiovascular loads allows you to "dry" the thighs, waist, buttocks and other problem areas of the body from fat. The duration of the workout 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.
Cyclical treadmill exercises	The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To support this amount of work, running must be divided into six cycles, each of which must consist of a five-minute load and a two-minute rest.
Exercises on the orbital track (elliptical)	In summer, cross-country skiing can completely replace cardiovascular training on an ellipsoid. You should train 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 to 8 minutes each, with a minute of rest between sets.
A ride on the bike	The best exercise to "dry" your legs and reduce the amount of fat in other parts of the body. The duration of the bike ride will depend on its intensity. On average, cardiovascular training should take 40-50 minutes. It is recommended that the speed and mode (uphill, downhill or flat road) be changed every 5-7 minutes
Swimming	Water procedures in the pool or in open water should last about 35-45 minutes (the time depends on the intensity and temperature of the water). To enhance the fat burning effect, swimming is recommended in different styles.

squat

This weight loss exercise is very popular as it includes both cardio and strength training elements. 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. Sit 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. Shift your body weight onto your hands and straighten your legs back to a horizontal position, emphasizing the lying position.
4. With a quick movement, return to the semi-squat position with emphasis on the palms.
5. Get into the starting position.
6. Do 10-14 similar sets.
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 rate 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 the exercise with kettlebells or dumbbells. They are comfortable to hold in your hands and control your body position, which minimizes the risk of injury.

Execution sequence:

1. Take two weights in your hands and throw them over your shoulders, fixing them close to your chest.
2. Align the body, contract the stomach and move the body down (squat).
3. Rise to a standing position.
4. Do about 10 repetitions.
5. After resting for 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.

Lockout pull behind the back

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

Implementation technique:

1. Insert the lock into the hole corresponding to the required charge level.
2. Sit on the simulator bench and slide 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 arms and raise them.
6. Repeat the movement 12 times.
7. Take a one-minute break to recover, then 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 a narrow configuration of hands and a wide one. In the first case, the load will be focused on the shoulder triceps, in the second - on the pectoral muscles.

Action Algorithm:

1. Equip the bar with the required number of pancakes.
2. Sit on a bench, lying on your back.
3. Hold the neck tightly with brushes.
4. Break the projectile off the shelves, bring it to chest level and slowly lower it down.
5. Pull the bar up quickly.
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 a block simulator

Working the abs on a block simulator allows you to "burn" each pressure cube, making it more prominent and drier.

Technique:

1. Define charge.
2. Take a starting position: one meter from the front rack of the simulator, lower your body to your knees and grab the ropes.
3. By the strength of the abdominal muscles, bend the upper body downwards.
4. Return to original position.

The number of repetitions is 10-12, approaches are 4-6. The duration of the recovery break 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, rotating the joints.

Training program

Do it right according to plan. Only then will it be possible to observe the periodization of loads and maintain a high weight loss rate.

A weekly workout schedule might look like this:

1. Monday: in the morning - swimming, in the evening - pushing the 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: in the morning - cycling, in the evening - bench press.
5. Friday: in the morning - lesson on the ellipsoid, in the evening - torsion on the block simulator.

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

Domestic activities

Easy and simple exercises to lose weight at home should be performed with a higher number of repetitions and a shorter rest period between sets.

For the convenience of training, it is advisable to purchase a gym mat and a fitball.

scissors

Load the abdominal muscles in the lower abdomen. This exercise should not be done earlier than 4 hours after the last meal.

Technique:

1. Lie on your back on a mat.
2. Straighten the body into one line.
3. Place your hands along the body.
4. Raise your legs 40 cm above the surface.
5. To produce reproduction and reduction of the hips in a horizontal plane.

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

superman flight

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

Algorithm:

1. Lay out a rubber mat and lie on it with your stomach down.
2. Extend your arms in front of you.
3. Raise your left leg and right arm at the same time.
4. Perform the right leg and left arm lift while lowering the opposite limbs.
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's break, do three more sets.

Mahi legs

The aim of the exercise is to work the inner and outer thighs.

Sequencing:

1. Position yourself on a non-slip surface.
2. Place your feet at shoulder height.
3. Spread your arms straight to the sides.
4. Make a small swinging movement with your right foot forward and to the left, after which, by inertia, take it to the side.
5. Do 15 repetitions.
6. Perform similar movements with your left foot.
7. Perform four approaches with a minute's rest in between.

boat with a ball

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

Implementation technique:

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

hunting dog

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

Execution sequence:

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

Repeat the exercise four times.

cheering on the ball

A low-amplitude exercise allows you to effectively load the upper part of the rectus abdominis muscle, "drying" fat and forming beautiful cubes.

Technique:

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

Perform three sets.

Push ups

The exercise involves the elbow and shoulder joints, during its execution the pectoral muscles, triceps and deltoids are well worked out.

Technique:

1. Emphasize lying down: the body is in a horizontal position, resting on the surface only with the feet and palms of the hands.
2. As you inhale, lower yourself as deeply as possible from the chest down.
3. As you exhale, lift your body.
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 workouts. For example, in one lesson, do scissors, a superman flight and leg swings, and in the second - a boat with a ball, a hound and twisting into 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 training for weight loss.

static charges

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

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

Hundred

Exercise is designed to work 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. 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 60 seconds and repeat 100 more times.

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

side easel

The exercise serves to tighten the sides and remove the so-called "pig ears" from them.

An oblique bridge (side stop) is performed according to the following algorithm:

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

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

pin

A static exercise allows you to load the entire shoulder girdle: triceps, deltoids, trapezius. As a result, the body spends a large amount of energy, thereby increasing the rate of weight loss.

Technique:

1. Standing, lean your body forward.
2. Rest your hands on the floor.
3. Lift your legs off the surface abruptly, bringing your body into an upright position.
4. Stay on your hands for 30-40 seconds.
5. After a minute's break, do three more approaches.

balancing

Legs, buttocks, back, hips and shoulders are strained due to the need to keep the body (balance) supported on one leg with an incline.

Execution sequence:

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

board

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

The technique looks like this:

1. Lie on the floor in a horizontal position face down.
2. Concentrate on the surface of 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. Press your back against the wall.
2. Take a step forward.
3. Keeping your legs still, lean your upper body back until you touch the wall.
4. Lower your torso until a right angle forms between your hips and spine.
5. Lock in this position for 40-55 seconds.
6. Rest for one minute and produce three more similar series.

Yoga offers a large number of static exercises (asanas) for weight loss. And although the effectiveness in comparison with strength and cardio training 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 in good physical shape and without health problems, it is recommended to use crossfit for weight loss - high-intensity interval training performed alternating aerobic and strength loads in a single approach.

An example of a crossfit workout might look like this:

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

Exercises are performed without rest. Within the framework of one workout, three or four of these circular sets can be performed.

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 training consists of taking slow, deep breaths, 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 inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong🇧🇷It is performed in various postures: sitting, standing, in the lotus position. The essence of the technique is the implementation of deep breaths through the nose and slow exhalations through the mouth.
4. Pranayama.It is an element of yoga and includes a wide variety of breathing techniques. Much attention is paid to the emotional background when performing Pranayama.

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