Effective body slimming exercise

Body weight loss exercises are essential, as well as adequate 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 complexes and different types of physical activity that it is easy for a beginner to get confused. A professional trainer or basic knowledge of which exercise is most effective for burning fat reserves can help you navigate.

Basic exercise classification

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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 categories of exercise are best for losing weight. Only this strategic approach allows you to work all muscle groups as completely as possible and ensures not only a decrease in the volume of adipose tissue, but also beautiful muscle relief.

All physical exercises can be divided into:

  • Aerobic- aims to provide cells and tissues with the maximum flow of oxygen through intense deep breathing and increased blood circulation. These exercises are performed at an accelerated 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 reserves of fat, anaerobic exercise can be a cruel joke: the muscles will grow under the fatty membrane and the body, although it becomes stronger and more durable, 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, 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.
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  • Static- a unique type of physical activity, which mainly trains resistance, the vestibular apparatus and the coordination of movements. Many static exercises include yoga, pilates, stretching and other areas of fitness. 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 form of physical exercise that mainly develops the cardiovascular system. The most popular types of aerobic exercise are running, swimming, cycling, jumping rope, skiing, skating and sports walking. They make every muscle in the body work, without exception, while burning calories quickly and speeding up the body's metabolic processes. For rapid weight loss, daily cardiovascular loads are mandatory.

Ideally, the exercise routine you do to lose weight should include all of the categories listed above. Only for women it is better to focus on aerobic exercise, and for men - anaerobic, as it is very important for them to have relief muscles.

This heavyweight training is not allowed for teenagers. They can cause stunted growth and the development of hernia.

Training at home

effective exercises for weight loss

Despite the fact that modern gyms offer many different types of group exercises, many still prefer to exercise 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 conditions of comfort for you: put on your favorite music, ventilate the room and set the ideal temperature, wear comfortable clothes and shoes.

The basic set of weight loss exercises suggested below combines several 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 long and can be executed 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 after 2 hours before bedtime.

  1. Running on site.At a medium pace, lifting your knees, arms bent at the waist, work actively when moving (2-3 minutes).
  2. Squat.Place your feet shoulder-width apart, back straight, hands on your belt. Sit down, arms extended forward, hips parallel to the floor, stand up.
  3. Jump rope.For beginners, traditional jumps are sufficient. 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).
  4. Lunges.Legs together, hands on belt, back straight. Alternating strokes with the right and left feet forward and return to the starting position.
  5. Lateral lifting of the dumbbell.Stand up straight, feet shoulder-width apart, arms down. Slowly raise your arms straight with dumbbells sideways to a position parallel to the floor, then lower them just as slowly.
  6. Triceps training.Stand, feet shoulder-width apart, one arm lowered and the other raised with dumbbells above your head. Bend your arm at the elbow, lowering it behind your head, then return to the raised position, repeat the same number of times with your other hand.
  7. Breast training.Lie on your back, elbows pressed against your body, arms with dumbbells on your chest. Understand them, hold them for a few seconds and lower them.
  8. Dumbbell push-ups.Lie flat with your hands closed on the dumbbells. Do the maximum number of push-ups.
  9. Plank.Lie flat, palms right under your shoulders. As much as possible, keep your body uniform with your arms extended.
  10. Scissors.Lie on your back, with your arms behind your head and your legs straight up at 45 degrees. Make leg movements that mimic the work of the scissors.
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  12. Raising the pelvis.Lie on your back, legs bent at the knees, your entire foot on the floor, your arms along your body pressed against the floor. Lift the pelvis as high as possible, without lifting your shoulders from the floor, hold it in this position as long as possible, lower it.
  13. Bicycle.Lie on your back, your legs are held at a 90 degree angle. Perform movements that simulate cycling.
  14. Forward push-ups.Sit on the floor, with your legs extended and your back straight. Bend forward, try to reach your toes with your fingers and reach your knees with your forehead, stay there for a few seconds and align.
  15. Birch.Lie on your back with your legs straight. Lift your legs and pelvis vertically, supporting your body with your hands on your lower back, do not pull your shoulders off the floor. Stay like this as much as possible, go down.
  16. Stretching.Perform some voluntary stretching of muscles and ligaments without making 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, increasing to 50. You can divide these 50 repetitions into three sets of 15 times, between which you pause no more than 60 seconds.

This will keep your heart rate in the fat burning zone 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 from famous fitness instructors. They contain interesting copyright exercises, as well as provide useful tips on how to eat and exercise better for faster results.

Reviews and contraindications

a set of exercises for weight loss

There are practically no contraindications for the above complex. It contains the best exercises available to absolutely everyone.

Exercises are not recommended if you are very tired or stressed. It will not bring benefits to the body, which is attacked by viruses, infections or is just 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 taught under the supervision of a doctor and with constant monitoring of their well-being.

Evaluations of those who have already experienced the effectiveness of the proposed exercises, say that after a month the first results become visible not only on the scales, but also visually.

It doesn't allow you to lose a lot of weight - loads of that level are clearly not enough for that. However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resistant and ready for intense training or larger repetitions.

With regular exercise, weight decreases at a rate of up to 1 kg per week. In combination with adequate nutrition - up to 5-7 kg per month. This is a very decent result for exercises at home.