Effective set of the 5 exercises for weight loss

To lose weight and make you slimmer you can use exercise. Correctly selected 5 exercises for weight loss will help to make the body more athletic and fast start will allow to immediately start a fight with the extra pounds. Remember that you can lose weight will be subject to regularity of classes, the duration of which varies depending on the degree of your physical fitness. No less important is proper nutrition, without which any exercise will be ineffective.

exercise for weight loss

What exercises are effective for losing weight

Before you choose 5 exercises for slimming the abdomen and back find out which classes are suitable for order to lose weight. In any case, the need for an integrated approach. Fat cells start to burn after about 20-30 minutes after beginning your workout, therefore, to execute any complex need in moderate mode. For combustion of fat is ideal for such load, like squats with a jump, "vacuum", walking, aerobic (Jogging), etc. Try to join the morning exercises. Enjoy a gym, fitness or yoga under the guidance of an experienced coach.

On the street

If you are interested in the effective set of exercises for the whole body, to accomplish which, to begin with note on an easy run. Do not forget that each lesson should start with an easy warm up. Other exercises that you can do on the street include: the lunge with a support strap from the bench, classic and reverse pushups, light jog. Perfect of interval running and Cycling (for example, at night). It would be nice to do bodyflex, which is a special breathing technique.

At home

To lose weight and tighten your body, not necessarily to go outside or visit the gym. At home you can do stretching (extendens), which is a whole system, whose main purpose is to stretch muscles and ligaments, and increasing flexibility of the body. With the right approach, it will become leaner. Classes should be conducted 4-6 times a week. If you are looking for a lighter option, then please note:

  • squats;
  • attacks;
  • the use of the Hoop;
  • distributing of hands with dumbbells;
  • abdominal exercises;
  • strap/horizon in the emphasis lying;
  • running on the spot;
  • jumping etc.
exercise for weight loss with gym

In the gym

The traditional way to lose weight are exercises on a treadmill and step platforms. The perfect duration cardio is the time from 20 to 60 minutes. To reduce the volume and effectively to build muscle using strength training, but to prepare the body for such loads, first dedicate 1-2 months of aerobic exercises: swimming, running, Pilates, etc. Among power exercises for weight loss are:

  • narum cravings;
  • lunges with dumbbells;
  • rises feet in vis on the crossbar;
  • bench press dumbbells sitting and standing;
  • raising the legs on the simulator;
  • bench press bar on the chest or the head;
  • twisting with the use of the inclined bench.

Five exercises for weight loss

Deciding to play sports, to throw off those extra pounds, be sure to follow the pulse for weight loss should be about 120-140 beats per minute (depends on characteristics of the organism). It is very important to do weekly 3-4 times, besides the trained heart at rest will work without much effort that will provide a quick supply of oxygen-rich blood to tissues and organs. No matter what exercise you choose, try to carefully monitor the equipment. Big pauses between sets should not be.

For belly and sides

Remember, if you use dynamic or static exercises, do repeat good quality, so it was technically competent. Only in this case, you will be able to burn fat. In addition, over time, increase daily activity and training intensity. Before you start training, do some stretching to prepare the muscles and properly warm up their:

  • Tighten your muscles on the exhale, pull the front wall of the abdomen. During inhalation, try to keep press tense, and the wall is drawn. Do 20 repetitions.
  • Lie on your back, place your hands behind your head. Next, lift the housing while pulling the heel to the buttocks and the knees, to his chest. Straighten one leg in the air, and pull the other knee to the opposite elbow. Do 20 repetitions.
  • Lie on your right side, slightly bend your knees. Turn the body as far right as possible, while lying on left side. Stretch your hands to the soles of the feet, tear off the shoulders and knees from the floor. Try to stay on for a minute. Do 20 repetitions, change the position.
  • Do 15 times the classic squats. Pay attention to your breathing.
  • Lie on the floor, raise your feet at an angle of 30 degrees. Imagine that twist imaginary pedal. Perform several repetitions at 1 minute each.
exercises for leg slimming

For feet

To make legs look toned and shapely, not necessarily to buy a subscription to a fitness club, it is possible to do 5 exercises for weight loss at home. The main condition for their implementation is the drive for success, strong motivation and a clear timetable. If you do not fit, you better work under the supervision of the instructor, visiting the gym. 5 simple exercises:

  • "Sumo". Place your feet slightly wider than shoulder width. Keeping hands on the hips, start to perform a squat – the back should be straight. Perform 3 sets of 15 times.
  • "Plie". Stand with your feet shoulder-width apart, knees should be separated. Start slowly perform squats, stopping in the squat as long as possible. Make 1 approach, consisting of 10 executions.
  • "Doggy". Starting position: standing on all fours. Start doing swings one leg back, then away and back again. On account 4 return leg to starting position. Do 10 repetitions on each leg.
  • Lie on your right side, bend your top leg at the knees, leaned feet on the floor. The lower leg do the upgrades. The toe should "look" just for you. The number of repetitions – 8-10 on each leg.
  • Do normal squats 3 sets of 15 times. Thighs should be parallel to the floor and back to be smooth.

For hips and buttocks

Lose weight in a particular place by using special classes, which are recommended to do every day or at least 3-4 times a week. Exercises for fast weight loss at home that will help to achieve the ideal of the priests will be effective provided that you will not use a large amount of sweet, starchy and fried foods. Every day try to drink about 2 liters of clean water. Effective exercises for weight loss, slimming thighs and buttocks:

  • Stand with your feet shoulder width apart, place your hands behind your head. Squat as deep as possible and slowly – 50 reps.
  • Stand still, do smoothly step right leg, bending it at the knee – the left leg will straighten. Soak 5-second pause and return slowly to the starting position. Make 20-25 attacks.
  • Lie on your back, bend feet in knees, hands folded along the body. Lift your pelvis in one line with hips, resting his hands on the floor, then return to starting position – 20 repetitions.
  • Standing on right leg, bend the left knee. Squat, simultaneously leaning forward to touch the floor with your left hand. Then slowly climb back. To keep the balance, move clenched into a fist his hands to his face.
  • Place your feet together, hands clasped in front of him. Dis off the left foot, jump to right and back. So over about 1-2 minutes.

For quick weight loss

To carry out a set of 5 exercise regularly moreover, it does not take much time. Simple and known to all exercise can be the key to success. You'll need to acquire small equipment: dumbbells and a jump rope. In addition, do not eat 60-90 minutes before training and try not to overeat. Limit the fat content in food up to 3-5 g. Simple exercises:

jump rope for weight loss
  • Jumping rope – at least 100 times.
  • Deep squats (sit in the bottom point up to 5 seconds) 10 times for 5 sets.
  • Do some squats at the wall like you want to sit on a chair. Once thighs are parallel to floor, hold for 1 minute. Do this exercise 5 times.
  • Do lunges with my legs forward, leaning on the back of a chair – 10 lunges for each leg.
  • Slimming arm use dumbbells and classic push-UPS.

Conclusion

To workout to be effective, you have to perform them not only regular, but technically correct. This will help you perfectly good examples in the form of video tutorials. Their contents will help to work out each exercise properly and competently. Because of this, after a few weeks you will notice the first results.

05.01.2019