Body slimming exercises are essential, as well as proper nutrition and strong motivation. It is on these three whales that the whole process rests, allowing you to quickly shed extra kilos, regardless of their number. But today there are so many different types and complexes 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.
Basic classification of 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 several exercise categories are best for weight loss. Only such a strategic approach allows you to exercise all muscle groups as carefully as possible and ensure not only a decrease in the volume of adipose tissue, but also a beautiful muscle relief.
All physical exercises can be roughly divided into:
- Aerobic- intended to provide cells and tissues with maximum oxygen flow through deep deep breathing and increased blood circulation. These exercises are performed at a high rate, 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 for those who have large fat stores, anaerobic exercise can play a cruel joke: the muscles will grow under the fat membrane and the body, although it becomes stronger and more resistant, will increase even more in volume. Therefore, to lose weight, anaerobic exercise must be combined with aerobic exercise.
- Dynamic: exercises that are performed while moving: dance classes, gymnastics, modeling, various types of aerobics. Dynamic exercise should be done at a pace fast enough to burn fat. This is greatly facilitated by fast rhythmic music, which can be played during workouts at home.
- Static: a very unique type of physical activity, which mainly trains endurance, the vestibular apparatus and coordination of movements. Many static exercises include yoga, Pilates, stretching, and other areas of physical conditioning. Static loads are very beneficial for beginners as they create minimal stress on the heart, do not raise blood pressure, or overload the joints. But at the same time, they help speed up metabolism and prepare the body for more intense stress.
- Cardiois a type of physical exercise that mainly develops the cardiovascular system. The most popular types of cardiovascular exercises are running, swimming, cycling, jumping rope, skiing, rollerblading, and walking. They make every muscle in the body work, without exception, while burning calories quickly and speeding up metabolic processes in the body. To lose weight quickly, daily cardiovascular loads are essential.
Ideally, your weight loss exercise routine should include all of the categories listed above. Only for women, it is better to focus on aerobic exercise, and for men, anaerobic exercise, as it is very important for them to have relief muscles.
For teenagers, this weight training is prohibited. They can cause delayed growth and development of hernias.
Training at home
Even though modern gyms offer many different types of group workouts, many still prefer to exercise at home. This is mainly due to the catastrophic lack of time. Not the least role is 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, put on comfortable clothes and shoes.
The basic set of exercises for weight loss 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 done at any time of the day. The only condition is not to eat an hour before and an hour after training, and not to exercise more than 2 hours before going to bed.
- Running instead.At a medium pace, raising your knees high, arms bent at the waist, actively work on moving (2-3 minutes).
- Squats.Spread your feet shoulder-width apart, with your back straight and your hands on the belt. Sit, arms extended forward, hips parallel to the floor, stand up.
- Jump rope.For beginners, traditional jumps are sufficient, over time you can complicate the task by twisting the rope in the opposite direction or crossing your hands with the rope in front of your chest (3-5 minutes).
- Lunges.Legs together, hands on the belt, straight back. Alternate lunges with the right and left leg forward and return to the starting position.
- Dumbbell lateral raises.Stand up straight, with your feet shoulder-width apart and your arms down. Slowly raise your straight dumbbell arms out to the sides to a position parallel to the floor, then lower them just as slowly.
- Triceps training.Stand up straight, with your feet shoulder-width apart, one arm lowered and the other raised with dumbbells overhead. Bend the arm at the elbow, lower it behind the head, then return it to the raised position, repeat the same number of times with the other hand.
- Breast training.Lie on your back, with your elbows close to your body and your arms with dumbbells on your chest. Understand them, hold them for a few seconds, lower them.
- Dumbbell push-ups. Get into a lying position, hands clenched on dumbbells. Do the maximum number of push-ups.
- Plate.Get into a lying position with your palms just below your shoulders. As long as possible, maintain an even body with arms extended.
- Scissors.Lie on your back, arms behind your head and straight legs raised 45 degrees. Perform leg movements that mimic scissor work.
- Lifting the pelvis.Lie on your back, legs bent at the knees, the whole foot on the floor, arms along the body pressed against the floor. Raise your pelvis as high as possible, without lifting your shoulders off the ground, keep it in this position for as long as possible, lower it.
- Bicycle.Lie on your back, legs are understood at a 90 degree angle. Perform movements that simulate cycling.
- Forward push-ups.Sit on the floor, with your legs extended and your back straight. Lean forward, reach for your toes with your fingers, and reach for your knees with your forehead, stay that way for a few seconds and align.
- Birch.Lie on your back with your legs straight. Raise your legs and pelvis vertically, supporting your body with your hands in the lumbar region, do not take your shoulders off the ground. Stay like this as long as possible, come down.
- Stretch.Do some voluntary muscle and ligament stretches without exerting too much effort. This will release tension and make the body more flexible.
Repeat each exercise 10 to 15 times, gradually increasing the number of repetitions until you reach 50. You can divide these 50 repetitions into three sets of 15 times, including a pause of no more than 60 seconds.
This will keep your heart rate in the fat burning zone as fast as possible.
If, while training, you want to add additions to this complex and somehow diversify it, then you can search the Internet for videos with master classes from famous fitness trainers. They contain interesting copyright exercises as well as helpful tips on how to eat and exercise better to get results faster.
Reviews and contraindications
There are practically no contraindications for the above complex. It contains the best exercises that are available to absolutely everyone.
It is not recommended to exercise if you are very tired or stressed. It will not bring benefits to the body, which is attacked by viruses, infections or just recovering from a serious illness.
It is dangerous for pregnant women to train alone; there are special groups for them, where classes are taught under the supervision of a doctor and with constant monitoring of their well-being.
Reviews of those who have tested the effectiveness of the proposed exercises on themselves say that after a month, the first results become visible not only on the scales, but also visually.
Doesn't allow you to lose too much weight; charges at this level are clearly not sufficient for this. However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and is ready for intense training or more repetitions.
With regular exercise, weight is reduced at a rate of 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 workouts.