The most effective exercises for weight loss of the whole body: a weekly training program

One of the main causes of obesity is the lack of the required 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 (deadlift, push-ups, twisting, etc. ). To achieve the maximum fat-burning effect, classes should be carried out according to a pre-designed 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 calorie expenditure. An increase in energy consumption (with a balanced diet) triggers the breakdown of subcutaneous fat. During cardio training, all parts of the body lose weight: the stomach, sides, 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 cardio training, which is based on rhythmic stepping onto the platform. In order to increase the load during step aerobics, jumping to a hill, active swing movements with arms and legs can be used. The duration of one lesson should be 35-45 minutes
jumping rope	The exercise is performed in cycles: six to eight series of 1-2 minutes each. Rest between sets should be no more than 60 seconds
ski cross	One of the most energy-intensive exercises. Due to the fact that all muscle groups take an active part in its implementation, cross-country skiing faster than other cardio loads allows you to "dry" 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 process of losing weight.
Cyclic treadmill workouts	The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To withstand this amount of work, running must be divided into six cycles, each of which should consist of a five-minute load and a two-minute rest.
Exercises on the orbit track (elliptical trainer)	In the summer, cross-country skiing can fully replace cardio training on an ellipsoid. You should work out on the simulator for about half an hour, having previously set the program using the electronic screen. The whole workout can be divided into three to four cycles of 6-8 minutes each, taking a minute rest between series.
A ride on the bicycle	The best exercise to "dry" the 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, cardio training should take 40-50 minutes. Speed and mode (uphill, downhill or flat road) is recommended to be changed 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 fat-burning effect, swimming is recommended in different styles.

Burpee

This exercise for weight loss 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 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 the body into a semi-squat, while leaning forward a little and resting your palms on the floor.
3. Transfer the body weight to the hands and stretch the legs back to a horizontal position, taking the emphasis lying down.
4. With a quick movement, return to the semi-squat position with 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, self-tropin and other hormones that positively affect the rate of weight loss.

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

Squats

For guys 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 the position of your body, which minimizes the risk of injury.

Execution sequence:

1. Grab two weights with your hands and throw them over your shoulders, fixing them near your chest.
2. Align the body, draw in the stomach and move the body down (squat).
3. Get up to a standing position.
4. Do about 10 repetitions.
5. After resting for 1. 5 minutes, perform the following approaches (four, five).

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

Block pull behind the back

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

Implementation technique:

1. Insert the latch into the hole corresponding to the required load level.
2. Sit on the bench of the simulator and slip 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 up.
6. Repeat the movement 12 times.
7. Take a minute pause to recover and do the rest of the work (four to five series).

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 setting of the hands and a wide one. In the first case, the load will be focused on the triceps of the shoulder, in the second - on the pectoral muscles.

Action algorithm:

1. Equip the barbell with the required number of pancakes.
2. Sit on a bench, lying with your back down.
3. Grasp the neck firmly with brushes.
4. Break the projectile from the racks, 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 series, gradually increasing the working weight of the projectile.

Twisting on a block simulator

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

Technique:

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

The number of repetitions is 10-12, approaches are 4-6. The duration of the pause for recovery between series 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, spinning the joints.

Training program

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

A weekly workout schedule might look like this:

1. Monday: in the morning - swimming, in the evening - thrust of 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 - class on an ellipsoid, in the evening - twisting on a block simulator.

On Saturday and Sunday, light cardio should be done: 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 a shorter rest period between series.

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

Scissors

Load 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 the body in one line.
3. Put your hands along the body.
4. Raise your legs 40 cm above the surface.
5. To produce breeding and reduction of the hips in a horizontal plane.

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

superman flight

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

Algorithm:

1. Spread 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 raising the right leg and left arm 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 pause, do three more series.

Mahi legs

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

Sequencing:

1. Position yourself on a non-slip surface.
2. Put your feet at shoulder level.
3. Spread straight arms to the sides.
4. Make a small swing movement with the right foot 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 foot.
7. Perform four approaches with a minute pause between them.

Boat with a ball

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

Implementation technique:

1. Lie on a rubber mat or other non-solid surface with your stomach down.
2. Fix a gymnastic ball between the legs.
3. Extend your arms in front of you.
4. Make a simultaneous separation and raising up the hands and the fitball.
5. Lower yourself to the previous position.
6. Run 14-16 repetitions.
7. Make a forty-second pause and carry out four similar series.

Hunting dog

It is used to "dry" the gluteal muscles, thighs of the back and reduce the total amount of fat in 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 off the right palm from the surface, bend the arm at the elbow and quickly throw it forward, while unbending and lifting the left leg up.
3. Return to starting position.
4. Perform 15 repetitions.
5. Rest 60 seconds.
6. Do a similar approach with the left arm and right leg.

Repeat the exercise four times.

Twisting on the ball

A low-amplitude exercise makes it possible to effectively load the upper part of the rectus abs muscle, "drying" it from fat and forming beautiful cubes.

Technique:

1. Lie back on the fitball.
2. Put 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.

Run three series.

Pushups

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

Technique:

1. Take an emphasis lying: the body is in a horizontal position, leaning on the surface only with the feet and palms.
2. While inhaling, make the deepest possible lowering of the chest down.
3. As you exhale, raise the body up.
4. Make 20-30 similar movements.
5. Take a minute pause to recuperate and complete four more series.

This complex can be performed at home six days a week, dividing the exercises into two workouts. For example, in one lesson, perform scissors, superman flight and leg swings, and in the second - 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 with 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 loads

No-amplitude exercises 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 do a light warm-up and stretching.

A hundred

The exercise is designed to work out 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 up, bending them at the knees.
3. Stretch your arms along the body.
4. Lift your chest off the floor.
5. Lock in this position for 30-45 seconds.
6. Rest 60 seconds and repeat a hundred more times.

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

side stand

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

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

1. Lie down on the floor.
2. Turn to the left side and put the 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 for as long as possible.
5. Roll over 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.

Handstand

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

Technique:

1. From a standing position, tilt the body forward.
2. Rest your hands on the floor.
3. Lift your legs off the surface abruptly, bringing your body to a vertical position.
4. Stand on your hands for 30-40 seconds.
5. After a minute pause, do three more approaches.

Balancing

Legs, buttocks, back, hips and shoulders are stressed due to the need to keep the body (balance) in a stance on one leg with an inclination.

Execution sequence:

1. Being in a standing position, lift off the left foot from the floor and tilt the body forward.
2. Stretch the left arm and leg into 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.

plank

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 surface on the forearms and feet.
3. Align the body in one line.
4. Stay in this position for as long as possible.
5. After 30 seconds of pause for rest, do three more series.

high chair

Exercise is effective to use to "dry" the thighs, make the buttocks more elastic and rounded.

Execution algorithm:

1. Press your back against the wall.
2. Take a step forward.
3. Keeping the legs still, tilt the upper part of the body back until it stops against the wall.
4. Lower the torso down until a right angle is formed between the hips and the spinal column.
5. Lock in this position for 40-55 seconds.
6. Rest for a 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, 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 performed by alternating aerobic and strength loads during one 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 barbell squats.
5. 30 seconds of work on the ellipsoid.
6. Eight tire flips.

Exercises are performed without rest. Within the framework of one workout, three or four such circular series can be carried out.

Breathing exercises

It has been established that the 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.Training consists of taking 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 inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong. It is performed in various stances: 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 capable of leading to rapid weight loss. However, when included in a strength and cardio training program, they will help increase the rate of fat burning, activate metabolism and speed up the recovery process after physical exertion.