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 get rid of 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 basic knowledge of which of the exercises are the most effective for burning fat reserves can help you navigate.
Basic Exercise Classification
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 work out all muscle groups as thoroughly 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- aimed at providing the cells and tissues with the 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 speed up 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 who have large fat reserves, anaerobic exercise can play a cruel joke: muscles will grow under the fatty membrane and the body, although it becomes stronger and more enduring, will increase even more in volume. Therefore, to lose weight, anaerobic exercise must be combined with aerobic exercise.
- Dynamic- exercises that are performed in motion: dance classes, gymnastics, shaping, various types of aerobics. Dynamic exercise should be done at a fast enough pace 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 primarily trains endurance, vestibular apparatus and coordination of movements. Many static exercises include yoga, pilates, stretching, and other fitness areas. Static loads are very beneficial 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 to speed up metabolism and prepare the body for more intense stress.
- Cardiois a type of physical exercise that primarily develops the cardiovascular system. The most popular types of cardio workouts are running, swimming, cycling, jumping rope, skiing, roller skating, and race walking. They make all the muscles in the body work, without exception, while quickly burning calories and accelerating metabolic processes in the body. For fast weight loss, daily cardio loads are a must.
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, since it is very important for them to have relief muscles.
This heavy weight training is not permitted for teens. They can cause stunted growth and the development of hernia.
Training at home
Despite the fact that modern fitness clubs offer many different types of group workouts, many still prefer to work out at home. This is primarily due to the catastrophic lack of time. Not the least 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 in it, 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 performed 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 later than 2 hours before bedtime.
- Running in place.At an average pace, raising the knees high, arms bent at the waist level, actively work when moving (2-3 minutes).
- Squats.Put your feet shoulder-width apart, back straight, hands on the belt. Sit down, arms extended forward, hips parallel to the floor, stand up.
- Jumping rope.For beginners, traditional jumps are enough, over time you can complicate the task by rotating 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, back straight. Alternating lunges with the right and left legs forward and return to the starting position.
- Side Dumbbell Raises.Stand straight, feet shoulder-width apart, arms down. Slowly raise straight arms with 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 dumbbells overhead. Bend your arm at the elbow, lowering it behind your head, then return it to the raised position, repeat the same number of times with the other hand.
- Breast workout.Lie on your back, elbows pressed to the body, arms with dumbbells on the chest. Understand them up, hold them for a few seconds, lower them.
- Dumbbell push-ups. Take a lying position, hands clenched on dumbbells. Do the maximum number of push-ups.
- Plank.Take a lying position, palms just under the shoulders. As long as possible, keep an even body on outstretched arms.
- Scissors.Lie on your back, arms behind your head, straight legs raised 45 degrees. Perform leg swings that imitate the work of scissors.
- Raising the pelvis.Lie on your back, legs are bent at the knees, the whole foot is on the floor, arms along the body are pressed to the floor. Raise the pelvis as high as possible, without lifting your shoulders off the floor, hold it in this position 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 bends.Sit on the floor, legs extended, back straight. Make a bend forward, try to reach your toes with your fingers, and reach 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 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, go down.
- Stretch.Perform a few voluntary muscle and ligament stretches 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, bringing 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 zone that burns fat as quickly as possible.
If, as you train, you want to add additions to this complex and somehow diversify it, then you can search the Internet for videos with master classes of famous fitness trainers. They contain interesting copyright exercises, as well as give useful tips on how to eat and exercise better in order to achieve results faster.
Reviews and contraindications
There are practically no contraindications to the above complex. It contains the best exercises that are available to absolutely everyone.
Exercise is not recommended if you are very tired or stressed. It will not bring benefit to the body, which is attacked by viruses, infections, or is only recovering from a serious illness.
It is dangerous for pregnant women to train on their own - there are special groups for them, where 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 on themselves say that after a month the first results become visible not only on the scales, but also visually.
He 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 intense training or more repetitions.
With regular exercise, weight goes off 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.