Effective physical exercises for losing weight

Exercises to lose weight are as necessary as proper nutrition and strong motivation.It is on these three pillars that the whole process rests, allowing you to quickly get rid of extra kilos, regardless of their quantity.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 basic knowledge of the most effective exercises for burning fat stores can help you find your way.

Basic classification of exercises

All types of physical activity can be divided into certain categories, which have different effects on the human body.Therefore, to lose weight, it is better to perform complex exercises that combine several categories of exercises.Only this strategic approach allows you to train all muscle groups as thoroughly as possible and ensure not only a reduction in the volume of adipose tissue, but also beautiful muscle relief.

All physical exercises can be divided into:

• Aerobic– aimed at providing maximum flow of oxygen to cells and tissues through intense deep breathing and increased blood circulation.Such exercises are performed at a high pace, without weights and with a large number of repetitions.They accelerate metabolic processes and promote faster fat burning.
• Anaerobic– all exercises performed with weights fall into this category.They promote the rapid growth of muscle fibers and the development of physical strength.But for those who have large fat reserves, anaerobic exercise can play a cruel joke: muscles will grow under the fat membrane, and the body, although it will become stronger and more resistant, will still increase in volume.Therefore, to lose weight, you need to combine anaerobic exercises with aerobic exercises.
• Dynamic– exercises performed in motion: dance lessons, gymnastics, shaping, various types of aerobics.To burn fat, dynamic exercises must be performed at a fairly fast pace.This is greatly facilitated by fast rhythmic music, which can be turned on during home training.

• Static– a truly unique type of physical activity, which mainly trains resistance, the vestibular system and coordination of movements.Many static exercises include yoga, pilates, stretching and other areas of fitness.Static loads are very useful 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 speed up the metabolism and prepare the body for more intense stress.
• Cardio– a type of physical exercise that mainly develops the cardiovascular system.The most popular types of cardio exercises are running, swimming, cycling, jumping rope, skiing, rollerblading and walking.They work all the muscles in the body, without exception, quickly burning calories and accelerating metabolic processes in the body.To lose weight fast, daily cardio exercise is a must.

Ideally, the set of exercises you do to lose weight should include all of the categories listed above.Only for women it is better to focus on aerobic exercises, while for men on anaerobic ones, since for them it is very important to have sculpted muscles.

For teenagers, these heavy weight training sessions are prohibited.They can cause growth retardation and the development of a spinal hernia.

Home training

Although modern fitness clubs offer many different types of group training, many still prefer to train at home.This is mainly caused by a catastrophic lack of time.An important role is also played by the fact that at home it is easier to create comfortable conditions for yourself: turn on your favorite music, ventilate the room and set the optimal temperature, wear comfortable clothes and shoes.

The basic series of exercises for weight loss proposed below combines various types of physical activity and is suitable for people of any age and gender, including those who are very overweight.They are simple, effective, and the whole complex does not take much time and can be performed 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 going to sleep.

1. Run on the spot.At a medium pace, raising your knees high, arms bent at the waist, actively working throughout the movement (2-3 minutes).
2. Squats.Place your feet shoulder-width apart, back straight, hands on your belt.Squat down, arms extended forward, thighs parallel to the floor, stand up.
3. Skipping rope.For beginners, traditional jumps are enough;over time it is possible to complicate the task by rotating the rope in the opposite direction or crossing your arms with the rope in front of your chest (3-5 minutes).
4. Lunge.Feet together, hands on waist, back straight.Alternate lunges forward with the right and left leg and return to the starting position.
5. Lateral dumbbell raise.Stand straight, feet shoulder-width apart, arms down.Slowly raise your straight arms with the dumbbells out to the side until they are parallel to the floor, then lower them just as slowly.
6. Triceps workout.Stand straight, feet shoulder-width apart, one arm down, the other raised by the dumbbells above your head.Bend your arm at the elbow, lowering it behind your head, then return it to the raised position, repeat the same number of times with the other hand.
7. Breast work.Lie on your back, elbows pressed to your body, hands with dumbbells on your chest.Take them, hold them for a few seconds, lower them.
8. Push-ups with dumbbells.Take a lying position, hands clasped on the dumbbells.Do as many push-ups as possible.
9. Plank.Take a lying position, palms directly under your shoulders.Keep your body level with arms straight for as long as possible.
10. Scissors.Lie on your back, hands behind your head, straight legs raised 45 degrees.Perform leg swings that mimic scissor work.

11. Pelvis lift.Lie on your back, legs bent at the knees, the entire foot on the floor, arms along the body pressed to the floor.Raise your pelvis as high as possible without lifting your shoulders off the floor, hold it in this position for as long as possible and lower it.
12. Bicycle.Lie on your back, legs at a 90-degree angle.Perform movements that simulate riding a bicycle.
13. Lean forward.Sit on the floor, legs extended, back straight.Bend forward, try to reach your toes with your fingers and touch your knees with your forehead, stay like this for a few seconds and straighten up.
14. Birch.Lie on your back, legs straight.Raise your legs and pelvis vertically, supporting your body with your hands in the lumbar region, and do not lift your shoulders off the floor.Hold this position for as long as possible and lower yourself.
15. Elongation.Do several casual exercises to stretch your muscles and ligaments without exerting too much effort.This will relieve tension and make the body more flexible.

Repeat each exercise 10-15 times and gradually increase the number of repetitions, bringing it to 50. These 50 repetitions can be divided into three sets of 15 times, between which there is a rest of no more than 60 seconds.

This will keep your heart rate in the zone that promotes fat burning as quickly as possible.

If, while training, you want to make additions to this complex and somehow diversify it, you can search the Internet for videos with master classes from famous fitness instructors.They contain interesting original exercises and also give useful tips on how to eat better and exercise to get results faster.

Reviews and contraindications

There are practically no contraindications to the above complex.Contains the best exercises available for everyone.

It is not advisable to exercise if you are very tired or stressed.Exercise will not bring any benefit to an organism attacked by viruses, infections or simply recovering from a serious illness.

It is dangerous for pregnant women to train alone: for them there are special groups where classes are held under the supervision of a doctor and with constant monitoring of their well-being.

Reviews of those who have tried the effectiveness of the proposed exercises say that within a month the first results become visible not only on the scales, but also visually.

It does not allow you to lose too much weight - loads of this level are clearly not enough for this.However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and is ready for intense training or increased repetitions.

With regular exercise, weight decreases by up to 1 kilogram per week.In combination with proper nutrition - up to 5-7 kilograms per month.This is a very decent result for home training.