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 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 exercise: aerobic (running, swimming, step aerobics, etc. ) and power (deadlifts, pushups, curls, etc. ). To achieve the maximum effect of burning fat, classes should be performed according to a predetermined 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. Increased energy consumption (with a balanced diet) causes the breakdown of subcutaneous fat. During cardio training, 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 on how to exercise
Step aerobics	It is a type of cardio training, which is based on rhythmic stepping on the platform. To increase the load during step aerobics, active swinging movements with arms and legs can be used, jumping on a hill. The duration of a lesson should be 35-45 minutes
jump rope	The exercise is performed in cycles: six to eight sets of 1-2 minutes each. Rest between sets should be no more than 60 seconds
cross skis	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 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.
Cycle training on the treadmill	The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To cope with this amount of work, running should be divided into six cycles, each of which should consist of a load of five minutes and a rest of two minutes.
Exercises on the orbit track (elliptical trainer)	In the summer, cross-country skiing can completely replace cardio training on an ellipsoid. You need to work in the simulator for about half an hour, having previously set the program using the electronic display. The entire workout can be divided into three to four cycles of 6-8 minutes each, with a one-minute rest between sets.
A bike ride	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 training should last 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 in open water should last about 35-45 minutes (time depends on intensity and water temperature). To increase the effect of burning fat, swimming in different styles is recommended.

Burpees

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 down along the body.
2. Lower your body into a semi-squat while leaning slightly forward and resting your palms on the floor.
3. Transfer the weight of the body to the hands and stretch the legs back to a horizontal position, taking the emphasis lying down.
4. In one quick movement, return to a semi-sitting position with emphasis on the palms.
5. Get into the starting position.
6. Do 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 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. Grab two weights with your hands and throw them over your shoulders, holding them close to your chest.
2. Align the body, draw in 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 squatting and driving, it is necessary to constantly monitor the position of the spine: the back must always remain straight.

Block the back pull

Fat burning training of the latissimus dorsi in the 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 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 lift up.
6. Repeat the movement 12 times.
7. Take a minute 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 fat in other parts of the body. The bench press is performed in two versions: with a narrow hand placement and a wide one. In the first case, the load will be concentrated 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 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 in a block simulator

Abdominal work on a block simulator allows you to "burn" each press cube, making it more prominent and dry.

Technique:

1. Place the load.
2. Take a starting position: one meter from the front shelf of the simulator, lower your 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 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, rotating the joints.

Training program

Do it right according to the plan. Only in this case will it 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 - 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 - class on an ellipsoid, in the evening - winding on a block simulator.

On Saturday and Sunday, light cardio should be done: sports games, walking, etc.

Activities at home

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 advisable to buy 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 your body in a line.
3. Place your hands along your body.
4. Raise your feet 40 cm above the surface.
5. To produce the increase and decrease of the hips in a horizontal plane.

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

superman flight

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

Algorithm:

1. Spread 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 right leg and left arm raises while lowering opposite limbs.
5. Fix the position of the arms and legs in the same plane, removing them from the floor.
6. Repeat the movements in the same sequence 15 more times.
7. After a minute of rest, do three more sets.

Mahi legs

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

Ranking:

1. Position yourself on a non-slip surface.
2. Place your feet at shoulder level.
3. Spread your arms straight out to the sides.
4. Make a small swinging movement with the right leg forward and 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.

Boat with a cannon

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

Implementation technique:

1. Lie on a rubber mat or other non-rigid surface with your stomach facing down.
2. Fix an exercise ball between the legs.
3. Extend your arms in front of you.
4. Do a split and simultaneous lifting of the hands and the fitball.
5. Lower yourself to the previous position.
6. Run 14-16 reps.
7. Take a forty-second break and perform four similar sets.

hunting dog

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

Execution sequence:

1. Sit on your knees and rest 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 jump forward, while not bending and lift the left leg up.
3. Return to the 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.

Twist 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 domes.

Technique:

1. Lie back on fitball.
2. Place 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 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 a lying emphasis: the body is in a horizontal position, resting on the surface only with the feet and palms.
2. While breathing, make the chest down as deep as possible.
3. As you exhale, lift your body up.
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, perform scissors, superman flight and swinging legs, 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 a fitness trainer. The specialist will analyze age, weight, profession, level of sports training and other factors, after which he will give effective recommendations for weight loss training.

Static load

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

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

hundred

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

Execution algorithm:

1. Take a horizontal position lying on your back.
2. Lift your legs up, bending at the knees.
3. Extend 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 another hundred times.

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

lateral stance

The exercise is used to tighten the sides and remove the so-called "pig 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 place the elbow in front of you: the body should rest on the floor only with the outer surface of the left leg and forearm.
3. Direct 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 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, trapezius. As a result, the body spends a large amount of energy, thus increasing the rate of weight loss.

Technique:

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

balancing

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

Execution sequence:

1. Being in a standing position, remove the left leg from the floor and tilt the 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 right).
3. Lock in this position for 20-35 seconds.
4. Rest for 30 seconds and do a similar pose, standing on the right leg.
5. Do three to four sets on each side.

plank

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

The technique looks like this:

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

high chair

The exercise is effective to use to "dry" the thighs, to make the backside 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 it rests against the wall.
4. Lower your body 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 produce three more similar series.

Yoga offers a large number of static exercises (asanas) for weight loss. And although the effectiveness compared to strength training and cardio 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 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 tire.
3. Jumping rope (1 minute).
4. Six barbell squats.
5. 30 seconds of work on the ellipsoid.
6. Eight tire flips.

Exercises are performed without rest. As part of a workout, three or four such circular series can be performed.

Breathing exercises

It has been proven 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 exercise consists of taking a slow and 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 different postures: sitting, standing, 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 cannot lead to rapid weight loss. However, when included in a strength training and cardio program, they will help increase the rate of fat burning, activate the metabolism and accelerate the recovery process after physical exertion.