The most effective exercises for total body weight loss: a weekly exercise program

One of the main causes of obesity is lack of muscle activity. Therefore, to solve this problem, you should first use physical exercises to lose weight. There are 2 main types of training: aerobic (running, swimming, step aerobics, etc. ) and strength (deadlift, push-ups, twisting, etc. ). In order to achieve the maximum fat-burning effect, classes should be conducted according to a pre-prepared schedule.

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

cardio

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

The most effective aerobic exercises for weight loss:

An exercise	Tips for exercising
Step aerobics	This is a type of cardio exercise based on rhythmic stepping on the platform. Active swing movements with arms and legs can be used to increase the load during step aerobics and hill jumping. The duration of one lesson should be 35-45 minutes
jump rope	The exercise is performed in cycles: six to eight series of 1-2 minutes each. Rest between sets should not exceed 60 seconds
ski pass	It is one of the most energy demanding exercises. Since all muscle groups are actively involved in its implementation, skiing faster than other cardio loads allows you to "dry" fat from thighs, waist, hips and other problem areas of the body. The duration of the exercise is determined by its intensity. On average, exercising twice a week at a moderate pace for half an hour is enough to activate the weight loss process.
Cyclic treadmill exercises	The main factor of the effectiveness of the exercise is its duration (at least 40 minutes). To withstand this amount of work, the run should be divided into six cycles, each consisting of a five-minute load and a two-minute rest.
Exercises on the orbital path (elliptical trainer)	In the summer, skiing can completely replace cardio exercises on the ellipsoid. You need to work in the simulator for about half an hour, setting up the program in advance using the electronic screen. All exercises can be divided into three to four rounds of 6-8 minutes each, with a minute of rest between sets.
cycle	The best exercise to "dry" the legs and reduce the amount of fat in other parts of the body. The duration of cycling will depend on its intensity. On average, cardio exercises should take 40-50 minutes. It is recommended to change the speed and mode (uphill, downhill or straight) 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). Different styles of swimming are recommended to increase the fat burning effect.

Burpees

This workout for weight loss is very popular because it includes elements of cardio and strength training. It allows busy men and women to effectively load the muscles of the whole body in no more than 20 minutes a day.

Technique:

1. Sit in the starting position: standing, feet shoulder width apart, arms down along the body.
2. Lower the body into a semi-squat, bend slightly forward and place your palms on the floor.
3. Transfer the body weight to the hands and extend the legs back to a horizontal position, stretching the accent.
4. With a quick movement, return to a semi-squat position, emphasizing the palms.
5. Go to 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 main complex necessarily includes squats, pulling the upper block back to back, bench press and twisting.

Squat down

For boys and girls who are new to weight training, it is recommended to perform the exercise with kettlebells or dumbbells. It is comfortable to hold in your hand 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 near your chest.
2. Align the body, pull in the stomach and pull the body down (squat).
3. Stand up.
4. Do about 10 repetitions.
5. After resting for 1, 5 minutes, perform the following approaches (four, five).

When squatting and straightening, you need to constantly monitor the position of the spine: the back should always remain straight.

Pull the block from behind

In the gym, the fat burning exercise of the latissimus dorsi is best done on a block simulator.

Execution technique:

1. Insert the latch into the hole corresponding to the required load level.
2. Sit on the bench of the simulator and slide your knees under the rollers.
3. Hold the iron bar with a wide grip.
4. Pull the bar down and back.
5. Relax your arms and raise them up.
6. Repeat the movement 12 times.
7. Take a minute break (four to five sets) to recover and do the rest of the work.

Bench press on a horizontal bench

It will help to quickly "dry" the shoulders and 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 and wide structure of the hands. In the first case, the load will be directed to the shoulder triceps, and in the second - to the pectoral muscles.

Action algorithm:

1. Equip the barbell with the required number of pancakes.
2. Sit on a bench, lie on your back.
3. Firmly hold the neck with the brushes.
4. Break the projectile from the racks, 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 sets, gradually increasing the working weight of the projectile.

Torsion in the block simulator

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

Technique:

1. Determine the load.
2. Take the starting position: one meter from the front rack of the simulator, lower the body to your knees and grab the ropes.
3. Bend the upper body down with the strength of the abdominal muscles.
4. Return to the original position.

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

Before each strength training, it is necessary to perform warm-up exercises: jumping rope or five minutes of work on any cardio machine, stretching the ligaments, rotating 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 training schedule might look like this:

1. Monday: in the morning - swimming, in the evening - the disappearance of the block behind the head.
2. Tuesday: morning - work on the treadmill, evening - squats.
3. Wednesday: rest day from strength training.
4. Thursday: morning - cycling, evening - bench press.
5. Friday: morning - lesson on the ellipsoid, evening - twisting on the block simulator.

On Saturdays and Sundays, you need to 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 a shorter rest period between sets.

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

Scissors

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

Technique:

1. Lie on your back on an exercise mat.
2. Make the body in one line.
3. Put your hands along the body.
4. Raise your feet 40 cm above the surface.
5. To produce hip raising and lowering in a horizontal plane.

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

superman flight

During the exercise, the back of the thigh, hips 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. Raise the right leg and left arm while lowering the opposite limb.
5. Adjust the position of the arms and legs on the same plane, tear them off the floor.
6. Repeat the movements in the same order 15 times.
7. After a one-minute break, do three more series.

Mahi legs

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

Ranking:

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

Boat with cannon

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

Execution technique:

1. Lie down on your stomach on a rubber mat or other non-firm surface.
2. Make a gym ball between your legs.
3. Extend your arms in front of you.
4. Simultaneously separate and raise the hands and the fitball.
5. Lower yourself to the previous position.
6. Perform 14-16 repetitions.
7. Take a break of forty seconds and perform four similar series.

Hunting dog

Gluteal muscles are used to "dry" the thighs of the back and reduce the total amount of fat in the body.

Execution sequence:

1. Get on your knees and place your hands on the floor in front of you (this position will be the starting position).
2. Detach the right palm from the surface, bend the arm at the elbow and quickly throw it forward while lifting the left leg without bending it.
3. Return to the starting position.
4. Do 15 repetitions.
5. Rest for 60 seconds.
6. Do a similar approach with the left arm and right leg.

Repeat the exercise four times.

Twisting on the ball

Low-amplitude training allows you to effectively load the upper part of the rectus abs muscle, "dry" it from fat and form beautiful cubes.

Technique:

1. Lie back in fitball.
2. Place your hands behind your head.
3. Bend your knees.
4. Perform 15-20 short chest lifts.
5. Take a minute to heal.

Run three series.

Pushups

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

Technique:

1. Pay attention to lying: the body is in a horizontal position, only the feet and palms rest on the surface.
2. As you inhale, lower your chest as low as possible.
3. Lift the body up while inhaling.
4. Do 20-30 similar movements.
5. Rest for one minute to recover and complete four more sets.

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

You should consult a fitness trainer to find out which exercise set is right for you. The specialist will analyze age, weight, profession, level of sports training and other factors, after which he will give effective recommendations on exercise for weight loss.

Static loads

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

It is recommended to do light warm-up and stretching exercises before the lesson.

Hundred

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

Execution algorithm:

1. Lying on your back, take a horizontal position.
2. Raise your legs up, bend at the knees.
3. Extend your arms along the body.
4. Lift your chest off the ground.
5. Lock in this position for 30-45 seconds.
6. Rest for 60 seconds and repeat a hundred times.

During the static phase of the exercise, you should breathe frequently, with short breaths and exhalations.

side stand

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

A curved bridge (side support) is made according to the following algorithm:

1. Lie on the floor.
2. Turn to the left side and put your elbow in front of you: the body should rest on the ground only with the outer surface of the left leg and forearm.
3. Align the position of the body in a horizontal line.
4. Try to stay in this position as long as possible.
5. Roll to the other side and do a static move 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 consumes a large amount of energy, thereby increasing the rate of weight loss.

Technique:

1. Lean forward from a standing position.
2. Put your hands on the floor.
3. Bringing your body to a vertical position, sharply lift your legs off the surface.
4. Stand on your hands for 30-40 seconds.
5. After a one-minute break, do three more approaches.

Balancing

The legs, hips, back, hips, and shoulders are strained by the need to maintain the body (balance) in a prone position on one leg.

Execution sequence:

1. In a standing position, lift the left leg off the floor and bend the body forward.
2. Pull the left arm and leg to 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 posture standing on the right leg.
5. Do three to four sets for each side.

Wood

A classic exercise to "dry" the abdominal muscles performed in statics.

The technique looks like this:

1. Lie face down on the floor in a horizontal position.
2. Pay attention to the surface on the forearms and legs.
3. Align the body.
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 hips more flexible and rounded.

Execution algorithm:

1. Press your back against the wall.
2. Take a step forward.
3. Keeping the legs still, lean back until the upper body is against the wall.
4. Lower the torso until the correct angle is formed between the hips and the spine.
5. Lock in this position for 40-55 seconds.
6. Rest for a minute and do three more similar series.

Yoga offers many static exercises (asanas) for weight loss. Although less effective than strength and cardio exercises, their use can be justified in diseases of the musculoskeletal system and other pathologies, if heavy physical activity is not recommended.

crossfit

For men and women who are in good physical shape and do not have any health problems, it is recommended to use crossfit for weight loss - high-intensity interval exercises performed with alternating aerobic and strength loads during one approach.

An example of a Crossfit workout might look like this:

1. 20 push-ups from the ground.
2. 15 hammer blows on rubber tire.
3. Jump rope (1 minute).
4. Squat with six barbells.
5. 30 seconds of work on the ellipsoid.
6. Eight wheels spin.

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

Breathing exercises

Saturation of the body with oxygen has been found to increase the rate of fat burning. This effect is used during weight loss.

There are four basic breathing exercises:

1. Bodyflex.The exercise consists of taking slow, deep breaths, then stretching the diaphragm and exhaling.
2. Oxidize.The technique is based on the combination of continuous diaphragmatic breathing with physical exercises. 1 cycle includes consecutively produced inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong. It is performed in various postures: sitting, standing, lotus position. The essence of the technique is to take deep breaths through the nose and slow exhalations through the mouth.
4. Pranayama.It is an element of yoga and includes various breathing techniques. When performing Pranayama, much attention is paid to the emotional background.

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