Effective weight loss exercise

Weight loss exercise is essential, as well as proper nutrition and strong motivation. The whole process is carried out on these three whales, no matter how many, you can quickly get rid of excess weight. But today, there are so many kinds of sports activities that beginners are easily confused. Professional trainers or basic knowledge, which exercises are the most effective way to burn fat reserves, can help you navigate.

Basic practice classification

All types of physical activity can be divided into specific categories that affect the human body in different ways. Therefore, in order to reduce weight, it is best to combine various exercises to reduce the load. Only such a strategic approach can enable you to exercise all muscle groups as thoroughly as possible and ensure not only to reduce the amount of fat tissue, but also to ensure beautiful muscle relaxation.

All physical exercises can be roughly divided into:

• Aerobic-Designed to provide cells and tissues with maximum oxygen flow through deep breathing and increased blood circulation. Such exercises are performed at high speed, weightless, and repeated a lot. They speed up the process of metabolism and promote the fastest fat burning.
• Anaerobic-This category includes all weight-bearing exercises. They contribute to the rapid growth of muscle fibers and the development of physical strength. But for those who have a lot of fat, anaerobic exercise may bring a cruel joke: Although fat will become stronger and longer lasting, muscles will still grow under the fatty membrane and under the body. Therefore, to lose weight, anaerobic exercise must be combined with aerobic exercise.
• Dynamic-Exercises carried out in sports: dance classes, gymnastics, shaping, various types of aerobic exercises. Dynamic exercise should burn fat fast enough. This is greatly facilitated by fast rhythmic music, which can be played while exercising at home.

• Static-A very unique type of physical activity, mainly training endurance, vestibular equipment and sports coordination. Many static exercises include yoga, Pilates, stretching and other fitness areas. Static loads are very beneficial for beginners because they produce very little pressure on the heart and will not increase blood pressure or overload joints. But at the same time, they help to speed up the metabolism and prepare the body for greater stress.
• Aerobicis ​​a type of physical exercise that mainly develops the cardiovascular system. The most popular types of aerobic exercise are running, swimming, cycling, skipping rope, skiing, roller skating and race walking. They make all muscles of the human body work without exception, while rapidly burning calories and accelerating metabolism in the body. In order to lose weight quickly, the heart load must be increased every day.

Ideally, your weight loss exercise routine should include all the categories listed above. For women only, it’s best to focus on aerobic exercise, while for men, it’s anaerobic exercise, because it is very important for them to relax their muscles.

For young people, such heavy training is prohibited. They can cause developmental delays and the development of hernias.

Training at home

Although modern fitness clubs offer many different types of group exercises, many fitness clubs still prefer to exercise at home. This is mainly due to the catastrophic lack of time. An important role is that it is easier to create a comfortable environment for yourself at home: turn on your favorite music, ventilate the room and set the optimal temperature, and put on comfortable clothes and shoes.

The basic weight loss exercises suggested below combine a variety of physical exercises and are suitable for people of any age and gender, including those who are overweight. They are simple, effective, and the entire system does not take much time and can be executed at any time of the day. The only conditions are not to eat one hour before and one hour after training, and not to exercise two hours before bedtime.

1. Run in place.Raise your knees at an average speed, bend your arms to the waist, and work actively while moving (2-3 minutes).
2. Squat down.Separate your feet shoulder-width apart, stretch them back straight, and place your hands on the belt. Sit down, extend your arms forward and your hips parallel to the floor, stand up.
3. Jump rope.For beginners, the traditional jump is sufficient. As time goes by, you can complicate the task by rotating the rope in the opposite direction or crossing the hands in front of your chest (3-5 minutes).
4. Thorns.Bring your legs together, put your hands on your belt and straighten them. Alternately stab the left and right legs forward, and then return to the starting position.
5. Raise the side dumbbells.Stand up straight with your feet shoulder-width apart and your arms down. Slowly raise the straight arm with dumbbells to the side to a position parallel to the floor, and then lower it equally slowly.
6. Triceps training.Stand up straight with your feet shoulder-width apart, one arm down, and the other dumbbell raised above your head. Bend your arm to the elbow, lower it to the back of your head, and then return it to the raised position, repeating the same number of times with the other hand.
7. Breast exercises.Lie on your back with your elbows pressed against your body, with dumbbells placed on your chest. Understand them, hold them for a few seconds, then put them down.
8. Dumbbell push-ups.Lie on your back and hold dumbbells with both hands. Do the maximum number of push-ups.
9. Planks.Lie down with your palms under your shoulders. Keep your body stretched as long as possible.
10. Scissors.Lie on your back with your arms behind your head and straight legs raised 45 degrees. Perform leg swings that mimic scissors.

11. Raise the pelvis.Lie on your back, with your legs bent, your knees, your entire foot on the floor, and your arms along your body on the floor. Raise the pelvis as high as possible, do not lift your shoulders off the ground, keep 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 the motion of the simulation cycle.
13. Bend forward.Sit on the floor with your legs extended and straight back. Bend forward, try to straighten your toes with your fingers, straighten your knees with your forehead, hold this position for a few seconds, and then align.
14. Birch.Lie straight with your legs straight. Raise your legs and pelvis vertically, support your body with your hands in the waist area, and don't tear your shoulders from the floor. Keep it like this for as long as possible and go on.
15. Stretching.Do some voluntary muscle and ligament stretching without excessive effort. This will release tension and make the body more flexible.

Repeat each exercise 10-15 times, and then gradually increase the number of repetitions to 50 times. You can divide these 50 repetitions into three groups, each with 15 repetitions, and the pause time between the two does not exceed 60 seconds.

This will keep your heart rhythm in the area that burns fat as quickly as possible.

If you want to add other content to this complex while training and diversify it in some way, you can search the Internet for videos containing master classes of famous fitness instructors. They contain interesting copyright exercises and provide useful tips on how to eat and exercise better to get results faster.

Comments and contraindications

The above compound actually has no contraindications. It contains the best exercises absolutely suitable for everyone.

If you are tired or stressed, exercise is not recommended. It will not benefit the body because the body is infected by a virus, infection or just recovering from a serious illness.

It is dangerous for pregnant women to train alone-there are groups specifically for them, they conduct courses under the supervision of a doctor and constantly monitor their health.

commented to those who have tried the effectiveness of the proposed exercises that one month later, the initial results can be seen not only in scale but also visually.

He is not allowed to lose too much weight-this level of load is obviously not enough to lose weight. However, after 3-4 weeks of daily exercise, the body will become stronger, more flexible, and can accept vigorous training or increase the number of repetitions.

Exercise regularly, and the rate of weight loss is as high as 1 kg per week. Incorporate proper nutrition-up to 5-7 kg per month. For home exercise, this is a very good result.