Effective physical exercises for losing weight

Exercises to lose weight are as necessary as proper nutrition and strong motivation.The entire process rests on these three pillars, which allows you to quickly get rid of extra pounds, regardless of their quantity.However, today there are so many different complexes and types of physical activity that it is easy for beginners to get confused.A professional trainer or basic knowledge of which fat-burning exercises are most effective can help guide you.

Basic classification of exercises

All types of physical activity can be divided into certain categories that have different effects on the human body.Therefore, for weight loss, it is best to perform complex exercises that combine different 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 a beautiful relief from the muscles.

All physical exercises can be divided into:

• aerobics– aims to ensure maximum oxygen flow to cells and tissues through intense, deep breathing and increased blood circulation.Such exercises are performed at high speed, without weights and with many repetitions.They accelerate metabolic processes and promote the fastest fat burning.
• Anaerobic– All exercises that are 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 training can be a cruel joke: the muscles grow under the fat membrane and the body, although it becomes stronger and more resilient, increases in volume even more.Therefore, to lose weight, anaerobic exercises must be combined with aerobic exercises.
• Dynamic– Exercises performed in motion: dance classes, gymnastics, shaping, various types of aerobics.To burn fat, dynamic exercises must be performed at a relatively fast pace.This is greatly facilitated by fast rhythmic music that can be turned on when training at home.

• Static– a very special form of physical activity that primarily trains endurance, the vestibular system and movement coordination.Many static exercises include yoga, Pilates, stretching and other areas of fitness.Static loads are very useful for beginners because they put minimal strain on the heart, do not increase blood pressure and do not overload the joints.At the same time, they also accelerate the metabolism and prepare the body for greater stress.
• Cardio– a form of physical activity that primarily trains the cardiovascular system.The most popular types of cardio exercises are running, swimming, cycling, jumping rope, skiing, rollerblading and running.They ensure that all muscles in the body work without exception, while at the same time quickly burning calories and accelerating metabolic processes in the body.To lose weight quickly, daily cardio exercise is a must.

Ideally, the 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, for men on anaerobic exercises, since it is very important for them to shape muscles.

These strength training sessions with heavy weights are prohibited for young people.They can lead to growth delays and the development of a vertebral fracture.

Training at home

Although modern fitness clubs offer many different types of group workouts, many still prefer to workout at home.The main reason lies in 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 in it, wear comfortable clothes and shoes.

The basic exercises for weight loss proposed below combine different types of physical activity and are suitable for people of all ages and genders, including those who are very overweight.They are simple, effective, the whole complex does not take much time and can be done at any time of the day.The only condition is not to eat one hour before and one hour after exercise and to exercise no later than 2 hours before bedtime.

1. Run in place.At an average pace, raise your knees up, bend your arms at hip level and work actively while moving (2-3 minutes).
2. Squats.Place your feet shoulder-width apart, your back straight, your hands on your belt.Squat down, stretch your arms forward, thighs parallel to the floor, stand up.
3. Jump rope.For beginners, traditional jumps are enough;Over time, you can make the task more difficult by turning the rope in the opposite direction or crossing your arms with the rope across your chest (3-5 minutes).
4. Lunges.Feet together, hands at waist, back straight.Alternately move your right and left legs forward and return to the starting position.
5. Side dumbbell raises.Stand straight, feet shoulder-width apart, arms down.Slowly raise straight arms with dumbbells to the sides until they are parallel to the floor, and then just as slowly lower them.
6. Triceps training.Stand straight, feet shoulder-width apart, one arm lowered, the other lifted from the dumbbells above your head.Bend your arm at the elbow, lower it behind your head, then return it to the raised position and repeat the same number of times with the other hand.
7. Chest work.Lie on your back, elbows pressed to your body, hands with dumbbells on your chest.Pick it up, hold it for a few seconds and lower it down.
8. Push-ups with dumbbells.Take a lying position with your hands clenched on the dumbbells.Do as many push-ups as possible.
9. Plank.Assume a lying position with your palms directly under your shoulders.Keep your body straight with your arms outstretched for as long as possible.
10. Scissors.Lie on your back, hands behind your head, straight legs raised at a 45-degree angle.Perform leg swings that imitate the work of scissors.

11. Raising the pelvis.Lie on your back, legs bent at the knees, entire foot on the floor, arms pressed to the floor along your body.Raise your pelvis as much as possible without lifting your shoulders from the floor, hold it in this position for as long as possible, and then lower it.
12. Bicycle.Lie on your back with your legs at a 90 degree angle.Perform movements that simulate riding a bicycle.
13. Bend forward.Sit on the floor with your legs extended and your back straight.Bend forward, try to reach your fingers to your toes and touch your forehead to your knees.Stay like this for a few seconds and then stand up.
14. Birch.Lie on your back with your legs extended.Raise your legs and pelvis vertically, support your body with your hands in the lumbar area and do not lift your shoulders off the floor.Hold this as long as possible and lower yourself.
15. Stretch.Perform several random exercises to stretch muscles and ligaments without straining too much.This releases tension and makes the body more flexible.

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

This keeps your heart rate in the range that promotes fat burning as quickly as possible.

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

Reviews and contraindications

There are practically no contraindications to the above complex.It contains the best exercises available to absolutely everyone.

It is not recommended to exercise if you are very tired or stressed.Exercise does not bring any benefit to an organism that is affected by a virus or infection or is recovering from a serious illness.

It is dangerous for pregnant women to train alone - for them there are special groups in which classes are carried out under medical supervision 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 will be visible not only on the scales, but also visually.

It does not allow you to lose too much weight - loads of this magnitude are clearly not enough for this.However, after 3-4 weeks of daily training, the body is significantly stronger and more resilient and ready for intensive 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.