Body slimming exercises are essential as well as proper nutrition and strong motivation. It is on these three whales that the whole process is based, allowing you to quickly get rid of the extra pounds, regardless of their number. But today there are so many different complexes and types of physical activity that it is easy for a beginner to get confused. A professional trainer or a basic understanding of which of the exercises is the most effective for burning fat stores can help you navigate.
Classification of basic exercises
All types of physical activity can be divided into specific categories that affect the human body in different ways. Therefore, complex loads that combine various categories of exercises are best for losing weight. Only such a strategic approach allows you to train all muscle groups as fully as possible and ensure not only a decrease in the volume of adipose tissue, but also beautiful muscle relief.
All physical exercises can be roughly divided into:
- Aerobic- aimed at providing cells and tissues with maximum flow of oxygen through intense deep breathing and increased blood circulation. Such exercises are performed at a high pace, without weights and with a large number of repetitions. They accelerate metabolic processes and contribute to the fastest possible fat burning.
- Anaerobic- This category includes all exercises performed with weights. They contribute to the rapid growth of muscle fibers and the development of physical strength. But with those with large reserves of fat, anaerobic exercise can play a cruel joke: the muscles will grow under the fat membrane and the body, although it becomes stronger and longer lasting, will increase even more in volume. Therefore, for weight loss, anaerobic exercise must be combined with aerobic exercise.
- Dynamic- exercises that are performed in motion: dance lessons, gymnastics, modeling, various types of aerobics. Dynamic exercise should be performed at a fast enough pace to burn fat. This is greatly facilitated by fast rhythmic music, which can be played during home workouts.
- Static- a very unique type of physical activity, which mainly trains endurance, vestibular apparatus and coordination of movements. Many static exercises include yoga, pilates, stretching, and other fitness areas. Static loads are very useful for beginners, as they create minimal stress on the heart, do not increase blood pressure or overload the joints. But at the same time they help speed up the metabolism and prepare the body for more intense stress.
- Cardiois a type of exercise that primarily develops the cardiovascular system. The most popular types of cardio workouts are running, swimming, cycling, rope jumping, skiing, roller skating, and walking. They work all the muscles in the body, without exception, by rapidly burning calories and accelerating metabolic processes in the body. For quick weight loss, daily cardio loads are a must.
Ideally, the exercise routine you do to lose weight should include all of the categories listed above. Only for women it is best to focus on aerobic exercise and for men on anaerobic, as it is very important for them to have relief muscles.
For teenagers, this heavy training is prohibited. They can cause stunted growth and hernia development.
Workout at home
Despite the fact that modern fitness clubs offer many different types of group workouts, many still prefer to train at home. This is mainly due to the catastrophic lack of time. An important role is 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 regime, wear comfortable clothes and shoes.
The basic set of weight loss exercises suggested below combines various types of physical activity and is suitable for people of any age and gender, including those who are overweight. They are simple, effective, and the whole complex does not take much time and can be performed at any time of the day. The only condition is not to eat one hour before and one hour after training and not to exercise more than 2 hours before bedtime.
- Running in place.At a medium pace, lifting the knees high, arms bent at waist height, actively work during the movement (2-3 minutes).
- Squat.Put your feet shoulder-width apart, back straight, hands on the belt. Sit down, arms extended forward, hips parallel to the floor, stand up.
- Skipping rope.For beginners, traditional jumps are enough, over time you can complicate the task by turning the rope in the opposite direction or by crossing your hands with the rope in front of your chest (3-5 minutes).
- Lunges.Legs together, hands on the belt, back straight. Alternate lunges with the right and left legs forward and back to the starting position.
- Lateral lifting of the handlebar.Stand straight, feet shoulder-width apart, arms down. Slowly raise the straight arms with the dumbbells to the side to a position parallel to the floor, then lower them just as slowly.
- Triceps training.Stand straight, feet shoulder-width apart, one arm lowered, the other raised from the dumbbells above your head. Bend your arm at the elbow, lowering it behind your head, then return it to a raised position, repeat the same number of times with the other hand.
- Breast training.Lie on your back, elbows pressed to your body, arms with dumbbells on your chest. Understand them, hold them for a few seconds, turn them down.
- Push-up with dumbbells.Take a lying position, hands clenched on the dumbbells. Do the maximum number of push-ups.
- Plank.Take a lying position, palms just below the shoulders. As long as possible, keep an even body on outstretched arms.
- Scissors.Lie on your back, arms behind your head, legs straight raised 45 degrees. Perform leg swings that mimic the work of scissors.
- Raising the pelvis.Lie on your back, the legs are bent at the knees, the whole foot is on the floor, the arms along the body are pressed to the floor. Raise your pelvis as high as possible, without lifting your shoulders off the floor, hold it in this position for as long as possible, lower it.
- Bicycle.Lying on your back, your legs are included at a 90 degree angle. Perform movements that simulate cycling.
- Bends forward.Sit on the floor, legs straight, back straight. Lean forward, try to reach your toes with your fingers and reach your knees with your forehead, stay like that for a few seconds and aligned.
- Birch. Lie on your back with your legs straight. Raise your legs and pelvis vertically, supporting the body with your hands in the lumbar region, do not tear your shoulders off the floor. Stay like this for as long as possible, get off.
- Stretch.Perform some voluntary stretches of muscles and ligaments without too much effort. This will release tension and make the body more flexible.
Repeat each exercise 10-15 times and gradually increase the number of repetitions to 50. You can divide these 50 repetitions into three sets of 15 times, between which pause no more than 60 seconds.
This will keep your heart rate in the fat burning zone as quickly as possible.
If, while exercising, you want to add additions to this complex and somehow diversify it, you can search the Internet for videos with master classes from famous fitness instructors. They contain interesting copyright exercises, as well as provide helpful tips on how to eat and exercise better for faster results.
Reviews and contraindications
There are practically no contraindications to the above complex. Contains the best exercises available for everyone.
Exercise is not recommended if you are very tired or stressed. It will not benefit the body, which is being attacked by viruses, infections, or just recovering from a serious illness.
It is dangerous for pregnant women to train on their own - there are special groups for them in which classes are held under the supervision of a doctor and with constant monitoring of their well-being.
Reviews of those who have tried the effectiveness of the proposed exercises, say that after a month the first results become visible not only on the scale, but also visually.
It does not allow you to lose too much weight - loads of this level are clearly not enough for this. However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and ready for an intense workout or more 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 good result for home workouts.