The most effective exercises for weight loss

The struggle with obesity today has become one of the main concerns of many people. Of the many causes of obesity: sedentary office job, wrong selection of food, lack of physical activity. The main tool of this struggle is the diet. And so it is, because without a change in power mode, you cannot change your figure. But for more reliable and fast results be sure to add exercise.

exercise for weight loss

Exercises that give maximum effect

For each part of the body has its own most optimal exercises. But you need to consider that when performing them you should stick to the additional parameters: tempo, number of repetitions, number of sets. In addition, before each class, you must perform warm-up. They need to carry out regularly, three times a week, every other day.

Effective exercises for hands

  1. Pushups. Take the emphasis lying down, flexion and extension of hands 20-25 times. Continue to do pushups with your feet on a raised platform (a chair, a sofa or a bedside table).
  2. To pick up on dumbbells (1.5 kg). Bend your arms, then raise your elbows and arms out to the sides. Lower. Perform 10 repetitions.
  3. Hands with dumbbells extended in front of him. Lift them up, the maximum head for a head. Back to the original position. (30 times).
  4. Hands with dumbbells lower along the body. Dilute hand in hand, down to the original position. (30 times).
  5. Bent arms with dumbbells pressed to the chest. To make a lunging right hand and left leg. Then repeat with the other leg and hand. To do 20 times.

If there is no dumbbell, you can take plastic bottles filled with sand.

Effective exercises for the waist

Beautiful and tight stomach is the goal of most involved, both women and men. Exercises serve a dual purpose — to remove fat and to strengthen muscles. However, many mistakenly believe that "the more repetitions, the better" and bring that number to 100, 200 or more times. This is a mistake. The number of repetitions should not do more than necessary.

  1. Lie on your back with legs bent and hands folded behind his head. Slowly raise the body, touching chest feet. Perform 15-20 repetitions.
  2. Same drill, but his hands crossed on his chest. Also 15-20 reps.
  3. Lying down with straight legs, lift the housing, forward of the hands. Feet to keep straight.
  4. Lying on your back, slowly raise the legs. Repeat 15-20 times.
  5. The traditional "bike".
  6. At the same time to pull each other body and legs. Perform 20-30 repetitions.

It is not necessary to do all exercises at once. And don't need to do one exercise for longer than 4 weeks (a month) in a row. The body gets used to this type of load, and the effectiveness of the exercise decreases.

exercises for slimming thighs

Exercises for removing fat from the hips

  1. Rising on my toes to work up the circles. This exercise is effective for the hips.
  2. Hands in front of him, one leg slightly behind. To perform moves by touching the toe of her hands. 5 Makhov each leg.
  3. Hands above head, one foot to put back. To perform leg swings, 5 times each leg. When Mahi hand drop down.
  4. Squats. Keep your back straight, arms extended in front of him. 30 repetitions.
  5. Attacks. To bring your right leg forward to go down on her, to touch the floor with knee bent left leg. Repeat 10-15 times, then change leg.

Is it enough for weight loss only physical activity?

Unfortunately, physical exercise by themselves subcutaneous fat is not burned. They only cause enhanced metabolism, for muscle nutrition. The body can take these substances from the diet (normal), or from the "contingency Fund" — subcutaneous fat. He is created in such cases! Therefore, if you train hard and are also hard to eat, get the result, which reaches heavyweight weightlifters and sumo wrestlers — muscle growth at the same time increasing fat!

Agree, this is not exactly what you want to achieve. Also, you need to make a few comments on the exercises. Loading any muscle (including abdominal muscles, arms or legs), we force it to grow. But the fat around the area, which bit loading (waist, hips, shoulders) directly in the process of training is not affected.

Body fat disappears not only in the place which is subjected to load, and throughout the body.

Another thing is that specific area with the hard work of just a few more heats due to activation of blood circulation, and nutrients get into the blood it is from this area, slightly reducing the amount of fat. But the immediate impact of lower body exercises to reduce fat around the waist (or working on a stationary bike on the thickness of the thighs) do not have! And it also must be considered.

Why physical activity required for a quality weight loss?

Diet does not always help to lose weight. Many fans of diets complain that they do not lose weight, although nothing to eat! The answer is simple. Additional fat reserves serve to nourish the body under conditions of high load. Alone the body's emergency reserves are not used. And suffering because of the dietary restrictions are meaningless. And even worse, as after finishing the diet inventories start to increase due to stress from malnutrition.

exercise for weight loss complex

Different diuretics used for weight loss, reduce weight but reduce body fat. Water goes from the muscles and internal organs, causing General weakness and malfunction of the organs of internal secretion.

You need to consider that the best results are not even the individual exercises and activities, such complex types, such as:

  • running or walking;
  • Hiking;
  • swimming in the pool;
  • horse riding;
  • Cycling;
  • stationary bike or elliptic trainer;
  • dancing;
  • step aerobics;
  • jumping on the trampoline;
  • yoga;

Work on the house or cleaning the house can also be considered a complex exercise because they are associated with turns, bends, squats and so on. However, as other exercises should be done regularly 3-4 times a week. And for a comprehensive approach to weight loss better to read the whole series of materials.

09.01.2019