The most effective exercises for losing weight all over the body: a weekly training program

One of the main causes of obesity is the lack of required muscle activity. Therefore, in order to solve this problem, you must first perform physical exercises for weight loss. There are 2 main types of exercise: aerobics (running, swimming, step aerobics, etc. ) and strength training (deadlifts, push-ups, twists, etc. ). In order to achieve the maximum fat burning effect, the courses should be conducted on a predetermined schedule.

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

heart

The main benefit of aerobic exercise is that it burns a lot of calories. An increase in energy expenditure (with a balanced diet) triggers the breakdown of subcutaneous fat. All parts of the body lose weight during cardio training: abs, sides, hips, buttocks, arms, shoulders, back and face.

The most effective aerobic exercises for losing weight:

An exercise	Training tips
step aerobics	It's a kind of cardio training based on rhythmically stepping onto the platform. To increase the load in step aerobics, jumps up a hill, active swing movements with arms and legs can be used. The duration of a 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 be no longer than 60 seconds
ski cross	One of the most energy-intensive exercises. Due to the fact that all muscle groups are actively involved in its implementation, cross-country skiing allows you to "dry" thighs, waist, buttocks and other problem areas of the body from fat faster than with other cardio loads. The duration of the workout is determined by its intensityOn average, half an hour of exercise at an average pace twice a week is enough to activate the process of losing weight.
Cyclic treadmill training	The main factor in the effectiveness of the exercise is its duration (at least 40 minutes). To withstand this load, running must be divided into six cycles, each of which should consist of a five-minute load and a two-minute break.
Exercises on the orbit (elliptical trainer)	In summer, cross-country skiing can completely replace cardio training on an ellipsoid. You should train on the simulator for about half an hour, having previously set the program through the electronic screen. The entire workout can be broken down into three to four cycles of 6-8 minutes each, with a one-minute break between sets.
cycle	The best exercise for "drying" the legs and reducing the amount of fat on other parts of the body. The duration of the bike ride depends on its intensity. On average, a cardio workout should last 40-50 minutes. It is recommended to change speed and mode (uphill, downhill or flat road) every 5-7 minutes
To swim	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 in different styles is recommended.

burpee

This weight loss exercise is very popular because it incorporates elements of cardio and strength training. In this way, busy men and women can effectively load the muscles of the entire body and spend no more than 20 minutes a day on it.

Technology:

1. Sit in the starting position: standing, feet shoulder-width apart, arms lowered along the body.
2. Lower your body into a semi-squat while leaning forward a little and placing your palms on the floor.
3. Transfer body weight to hands and straighten legs back to a horizontal position, focusing on lying down.
4. Return to the semi-squat position in one quick motion, emphasizing your palms.
5. Get into the starting position.
6. Do 10-14 similar series.
7. After a minute, do a few more approximations.

Basic exercises for losing weight in the gym

Resistance training with compound exercises is one of the best ways to lose fat. The presence of special equipment and trays, available in the gym, allows you to effectively work all large muscle groups, stimulate the production of testosterone, autotropin and other hormones that have a beneficial effect on weight loss.

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

squats

For guys and gals who are just starting out with weights, it's best to do the exercise with kettlebells or dumbbells. They are comfortable to hold and control the position of your body, minimizing the risk of injury.

Execution order:

1. Grab two weights with your hands and throw them over your shoulders and fasten them near your chest.
2. Straighten the body, pull in the stomach and lower the body (squat).
3. Get into a standing position.
4. Do about 10 repetitions.
5. After a 1. 5 minute break, do the following approaches (four, five).

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

Block train behind the back

Latissimus dorsi fat burning workouts at the gym are best done on a block simulator.

Implementation technique:

1. Insert the latch into the hole that corresponds to the required load level.
2. Sit on the simulator's 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 them up.
6. Repeat the movement 12 times.
7. Rest for a minute to recover and do the rest of the work (four to five series).

Bench press on a horizontal bench

It helps to quickly "dry" the shoulders and chest, as well as reduce the level of subcutaneous fat in other parts of the body. The bench press is performed in two variants: with a narrow and wide hand position. In the first case, the load is concentrated on the triceps of the shoulder, in the second - on the chest muscles.

Action Algorithm:

1. Load the barbell with the required number of pancakes.
2. Sit on a bench with your back down.
3. Firmly grasp the neck with brushes.
4. Break the projectile out of the racks, bring it to chest level and slowly lower it.
5. Quickly pull the bar up.
6. Do 12 repetitions.
7. After a two-minute break, perform the same four series, gradually increasing the working weight of the projectile.

Twisting on a block simulator

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

Technology:

1. set load.
2. Take a starting position: a meter from the front frame of the simulator, lower your body to your knees and grab the ropes.
3. Using the strength of the abdominal muscles, bend the upper body downwards.
4. Back to original position.

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

Before each strength exercise, it is necessary to perform warm-up movements: jumping rope or working on one of the cardio machines for five minutes, stretching ligaments, rotating joints.

training program

Do it right according to plan. Only in this case it is 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: morning - swimming, evening - push 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: morning - cycling, evening - bench press.
5. Friday: in the morning - classes on an ellipsoid, in the evening - twisting on a block simulator.

Light cardio should be done on Saturday and Sunday: sports games, walking, etc.

activities at home

Light and simple exercises for losing weight at home should be performed with an increased number of repetitions and shorter rest periods between sets.

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

scissors

Engage the abdominal muscles in the lower abdomen. This exercise should be done no earlier than 4 hours after your last meal.

Technology:

1. Lie supine on an exercise mat.
2. Align the body in one line.
3. Put your hands along the body.
4. Raise your legs 40cm above the surface.
5. To produce growth and reduction of the hips in a horizontal plane.

The number of repetitions is about 20-25. The number of attempts is 4. A rest period between the series is 1 minute.

Superman flight

During the exercise, the back of the thighs, buttocks and back are stressed.

Algorithm:

1. Spread out a rubber mat and lie belly down on it.
2. Stretch your arms out 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 limbs.
5. Fix the position of the arms and legs in the same plane and tear them off the floor.
6. Repeat the movements in the same order 15 more times.
7. After a minute's rest, do three more sets.

mahi legs

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

Sequencing:

1. Stand on a non-slip surface.
2. Put your feet at shoulder level.
3. Spread your outstretched arms to your sides.
4. Make a small swinging motion with your right foot forward and to the left, and then, through inertia, take it wide to the side.
5. Do 15 repetitions.
6. Perform similar swings with your left foot.
7. Perform four approaches with a one minute rest in between.

boat with ball

The exercise is performed to train the gluteal and hamstring muscles.

Implementation technique:

1. Lie face down on a rubber mat or other non-rigid surface.
2. Fix an exercise ball between your legs.
3. Stretch your arms out 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. Rest for forty seconds and do four similar sets.

hunting dog

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

Execution order:

1. Get on your knees and place your hands on the floor in front of you (this position is the starting position).
2. Tear the right palm off the surface, bend the arm at the elbow and quickly throw it forward while loosening and lifting the left leg.
3. Back 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.

Spin the ball

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

Technology:

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 relax.

Do three series.

pushups

The exercise involves the joints of the elbows and shoulders, while performing it well trains the pectorals, triceps and deltoids.

Technology:

1. Emphasize lying down: the body is in a horizontal position, leaning on the surface only with your feet and palms.
2. As you inhale, lower your chest as low as possible.
3. As you exhale, lift your body up.
4. Do 20-30 similar movements.
5. Take a short break to recover and complete four more series.

This complex can be done at home six days a week, dividing the exercises into two training sessions. For example, in one lesson perform scissors, Superman flight and leg swings, and in the second - a boat with a ball, a hound and a ball that spins.

To find out which exercise package is right for you, you should seek advice from a fitness trainer. The specialist analyzes age, weight, profession, level of sports training and other factors, and then gives effective recommendations for weight loss training.

Static loads

Non-amplitude exercises for weight loss are effective for both men and women with diseases of the musculoskeletal system. You can do them in different combinations on a daily basis.

A light warm-up and stretching is recommended before class.

One hundred

The exercise is designed to train the muscles of the press. During its implementation, not only the fat layer decreases, but also the waist becomes narrower.

Execution Algorithm:

1. Assume a horizontal position lying on your back.
2. Raise your legs and bend them at the knees.
3. Stretch your arms along your body.
4. Lift your chest off the floor.
5. Lock this position for 30-45 seconds.
6. Rest for 60 seconds and repeat 100 more times.

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

side stand

The exercise is designed to tone 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 onto your left side and place your elbow in front of you: the body should be resting on the floor with only the outer surface of your left foot and left forearm.
3. Align the position of the body in a horizontal line.
4. Try to stay in this position for as long as possible.
5. Roll to the other side and do 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, deltoids, trapezius. As a result, the body uses a large amount of energy, which accelerates weight loss.

Technology:

1. Lean your body forward from a standing position.
2. Put your hands on the floor.
3. Abruptly lift your legs off the surface and bring your body into a vertical position.
4. Stand on your hands for 30-40 seconds.
5. After a minute's rest, do three more approaches.

compensation

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

Execution order:

1. While standing, lift your left foot off the floor and lean your body forward.
2. Extend your left arm and left leg to a horizontal position (the angle between your torso and your right thigh should be straight).
3. Lock this position for 20-35 seconds.
4. Rest for 30 seconds and perform a similar pose, standing on your 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 face down on the floor in a horizontal position.
2. Concentrate on the surface of the forearms and feet.
3. Align the body in one line.
4. Stay in this position for as long as possible.
5. After resting for 30 seconds, do three more sets.

high chair

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, tilt your torso back until it stops against the wall.
4. Lower your upper body until there is a right angle between your hips and your spine.
5. Lock this position for 40-55 seconds.
6. Rest a minute and produce three more similar series.

Yoga offers a variety of static exercises (asanas) for weight loss. And although the effectiveness is low compared to strength and cardio training, their use in diseases of the musculoskeletal system and other pathologies can be justified when heavy physical activity is not recommended.

crossfit

For men and women who are in good physical condition and have no health problems, CrossFit is recommended 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 off the floor.
2. 15 hammer blows to a rubber tire.
3. Jump rope (1 minute).
4. Six barbell squats.
5. 30 seconds work on the ellipsoid.
6. Eight tire rollovers.

The exercises are carried out without a break. Three or four such circuit series can be performed as part of a training session.

breathing exercises

It has been found that saturating the body with oxygen contributes to an increase in the rate of fat burning. This effect is used when losing weight.

There are four main breathing exercises:

1. body flex.The workout consists of a slow, deep breath, followed by a diaphragm stretch and an exhale.
2. oxysize.The technique is based on a combination of continuous diaphragmatic breathing with physical exercises. 1 cycle includes successively produced inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong. It is performed in different 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. pranayamaIt is an element of yoga and involves a variety of breathing techniques. A lot of attention is paid to the emotional background of 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 help increase fat burning, activate metabolism and speed up the recovery process after physical exertion.