You can’t get anywhere from the fact - to lose weight safely and for a long time, you need to eat right and engage in physical exercises.
Exercises burn calories, increase muscles, which is necessary to accelerate metabolism - so that you burn even more calories and lose even more weight.
Find your clothes for classes, choose one of the sixteen best exercises for losing weight and stand on the path to yourself as healthy and thin today.
Effective weight loss exercises
In this article you will find the most effective weight loss exercises that really work and help burn excess fat.But if you expect to see here a complex of simple movements that can easily be made at home, then you are mistaken.
Effective ways to reduce the amount of subcutaneous fat are always physical activity, and the greater the intensity of training, the greater results can be achieved.Yes, some of the proposed can be performed at home, especially if you have a lot of excess weight and it’s hard to immediately end in reinforced training.We are talking about exercises, that is, you will need to exercise, and I suggest that you have to practice that it really will help to lose weight effectively.Proper nutrition will help stop accumulating fat, and physical activity will help to quickly burn fat deposits.
1. Walking
Walking is an excellent exercise to reduce weight: it does not need any equipment, except that a decent pair of comfortable shoes, and you do not need to have a subscription to the gym.
This is a slightly loading body exercise, which means that you will not make you crazy to break your knee or get some kind of injury, which can leave you on a spare bench for a week or even months.
For those who have health problems, including obesity and heart disease, walking is an effective, not too loading lesson, which will lead to an improvement in the general state of health and mental well -being.
Depending on how much you weigh, walking at a distance of 10 kilometers in 1 hour will burn from 5 to 8 calories every minute, or from 225 to 360 calories for a 45-minute walk.
At such a speed, walking 45 minutes a day almost every day, you can drop half a kilogram per week without changing your habits.
So, take shoes for walking, turn on the player, and go on a invigorating walk around the environs.
If you live close to your work and store, make the main type of transport on foot, and you will notice how your calories are burned.When the weather is bad, go along a local path or an alley, or run on a treadmill.
2. Training with weights for weight loss
Weights - cylindrical shape, iron balls with one pen.Unlike traditional manual dumbbells, the weight of the weight is unevenly distributed, which means that your body will have to work in order to balance you with the weight of the weight.
Gireworms not only burn up to 400 calories in 20 minutes, but also strengthen the heart, calm, correct posture, act on all important muscle groups, and also stabilize them.
Since exercises with weights include the functioning of all muscles of the body, such training will accelerate metabolism so that the body burns fat faster, “pumps” the heart, so that you get aerobic training.In fact, a 20-minute training with weights is equal to a ten-kilometer run on the burned calories and the influence of the cardiovascular system.
Nevertheless, for successful training with weights, you need proper dexterity to avoid injuries and get the greatest benefit from training.If you are just starting to deal with weights, take a lesson in which you will receive tips on the technique of performing exercises and safety rules that should follow in training with heavy scales.
3. Swimming
Active swimming can burn from 400 to 700 calories per hour.When losing weight, all types of swimming are effective, starting from a rabbit on the chest, “Brassus”, and even swearing like a dog.
Swimming is a very effective and tonic method of weight loss.These are exercises with a low shock load on their feet, they give strength, tone and train the whole body.
Swimming is especially useful for women in the third trimester of pregnancy and people suffering from arthritis, obesity and diseases of the musculoskeletal system.
It is also a great choice for those who suffer from bronchial asthma, because wet air helps to cleanse the airways.
Many athletes use classes in the pool as sideways during recovery after injuries.When the body is immersed in water, your weight is 10% of the real body weight.In addition, the water is 12 times denser than the air, which makes it ideal for strengthening and maintaining the muscles in good shape.
During swimming, all the main muscle groups are involved, from the press and muscles of the back to the muscles of the arms, legs, femoral and gluteal muscles.Swimming effectively complements other exercises as running, walking, or it can be your personal type of fitness.
Do you not know how to swim?Not a problem.If you can swim from one end of the pool to the other, then you can swim well enough to reduce weight.
4. Cycling
Another effective non -musical way to lose weight is a bicycle riding.It can burn from 372 to 1100 calories per hour, depending on your weight, speed and terrain.
Unlike running, cycling does not load the joints so much, and even a beginner can calmly drive a few miles, not too tired.
Bicycle sports is better in that various sections of the area make it possible to train well, strengthen the muscles of the lower body and cardiovascular system.
If you live near work, cycling can stimulate the production of endorphins and accelerate your metabolism, moreover, it is saving on gasoline.If a cycling in your area is difficult or dangerous, you should think about exercise bikes.
Office in most gym halls, exercise bikes are the least traumatic and still most effective for burning calories and accelerating metabolism.
Even runners or cyclists engaged in seasonally can compete on exercise bikes.More than 30 kilometers can be wound for an hourly lesson, and competing participants can reach speeds that cannot be achieved on a real bicycle.
.jpg)
5. Orbitrak (Elliptical simulator)
The orbit of the house or in the gym is an inconspicuous way of training all muscle groups.
Less loading joints than a treadmill, the orbit also has moving handles, which allows you to work out the muscles of the upper body well, in addition to the studied muscles of the lower body.
Elliptical simulators allow you to choose the level of intensity of training, lowering and raising the ramp or moving back.Thus, working out different groups of the leg muscles, front and rear beams.
The average person with the help of an orbit can burn more than 600 calories per hour.Movements on it simulate movements during running, excluding injuries, keeping their knees and other joints from "wear".For those who suffer from arthritis, diseases of the support -engine apparatus and obesity, the orbit is a great way to engage in without the risk of injury.
When you are engaged in the orbit, hold on to the moving handles, and not for fixed ones, to increase the number of calories burned and maintain the muscles of the hands in good shape.
Do not rely on calories on the simulator if you want to know the exact number of burned calories.Instead, when the training seems easy, try to make it harder - try to keep the pulse frequency by 85 percent, while increasing the load.
6. Running
If you are one of the number of people who love running, then you are lucky.
Running burns approximately 600 calories per hour, helps strengthen bones and connective tissues, makes your heart beat in normal rhythm, which prevents diseases of the cardiac system, stroke, and some varieties of cancer.
The only thing you need for running is a good pair of shoes to protect the joints, and a player with your favorite music, if it helps to keep the rhythm and improves motivation.
Interval training can increase the number of calories burned per day in running.Also called “speed work”, interval training includes short jerks, usually in 30 seconds and 2 minutes of running at maximum speed.
The intervals burn a lot of calories in a short period of time, improve your metabolism in order to help burn more calories during the day and increase muscle mass.
Today, experts recommend not to stretch before running.Instead, warm up the marching in place, raise your knees high, or take 5 minutes before the run.
Since running is traumatic, you can damage your joints, it is better to always have professional equipment with the right running sneakers suitable for your gait.
7. Tennis
A good batch of tennis plays can burn up to 600 calories per hour.
If you like paired games, tennis is an ideal option to stay in shape.It is also suitable for those who do not like to engage in physical exercises, and who likes to compete.
You do not need to be a good tennis player to lose weight.In the end, running after the balls is also a type of training.
A feature of this game is that the muscles of the whole body work, tennis will help improve flexibility, mental balance, posture, and also reduce stress.
During the game, especially every time you hit the ball, the muscles of the hands, abdomen and legs are involved, you strengthen your health and burn calories.But this is not all that is included in the game process.You train your brain every time you play tennis, due to the fact that you need to quickly consider further actions and plan the game.
Games such as tennis improve brain function and the ability to remember new things.You also increase the peak bone mass.Interestingly, tennis is included in the list of games that strengthen human bones.
8. High intensity interval training
This is one of the most effective and affordable ways to reduce excess body weight.
You just need to deal with 20 minutes three times a week to achieve great results, burn a lot of calories and increase metabolism, awakening fat burning.
Such training includes many exercises, consist of short, but intense exercises, after which there are less intense, or relaxation period.
Beginners should not be engaged in interval training in the first few months.
Standard interval training, for example, cycling, swimming, running, heavy athletics, even walking, lasts 20 minutes, but burns more calories than a twenty -minute training of ordinary intensity.
Start with a warm -up up to five minutes.In the sixth minute, accelerate as far as you can.Restore your breath for the whole seventh minute.Repeat the fast/slow cycle (without warm -up) 5 times, then perform light exercises for three minutes.
High intensity interval training, or Hiit, has a number of significant advantages.You are not only much faster to reach the desired fitness level, but also increase aerobic endurance.In fact, after 2 weeks of such training, your aerobic performance will be better than if you were engaged in endurance exercises for 8 weeks, such as running.
9. Crossfit
Crossfit, as well as high -intensity training, is suitable for those who have played sports regularly for several months.
Initially, this program was developed for training the operational response service and special forces, crossfit is a set of training, including heavy athletics, endurance exercises, pliometric, power, high -speed training, and among other exercises with weights.
Crossfit will definitely not take you a desire to deal with you.Unlike other programs that are aimed at one type of exercise for a certain time, crossfit includes a lot of exercises, these are intense, fat -burning exercises.
Crossfit training is aimed at all the main parameters of the athlete, such as endurance, flexibility, speed, strength and aerobic endurance.
When you deal with crossfit, there is not a single day similar to another.For example, a crossfit training program - five repetitions of 20 pull -ups, 30 push -ups, 40 twisting, 50 squats, made in this sequence, with a three -minute break between repetitions.
Of course, crossfit is not for the faint of heart, this program is very effective in burning calories and fat, and also improves physical endurance and increases metabolism.
To get the greatest benefit from crossfit, you must complete a different program for at least three days a week, but perfectly 5 days a week.
Great news - the programs themselves are short, lasts from 15 to 20 minutes, if performed correctly.
10. Ski cross
If you love nature, you like cold and snow, skiing should become your favorite pastime.
The ski cross is a rigid type of training that develops all the main groups of your body muscles during skiing, with backup and traction movements for muscles.This is a great way to train coordination and balance.
The ski cross includes strength exercises, heart training, burns from 500 to 600 calories per hour, depending on your weight and intensity of training.
During skiing, your muscles work hard.However, since they work all together, you have moments of rest on ice, a low load on the muscles allows you to be active for a long time.Moreover, the heartbeat will increase during skiing, but not so much that you have to stop relaxing.
Make sure you have chosen the equipment for your safety and comfort during the training.You do not need to spend a large amount of money, but you need to have a heat -house through which your body will breathe.Make sure your boots are comfortable and warm.
It is very important to be in the right form when you are going to ski.It is better for beginners to start slowly, leaning forward with long, slow jerks until the rhythm and form become natural.
As soon as the rhythm stabilizes, let the skis carry you on a journey through the Winter Wonder Wonder, which has revealed around you.Let your brain relax, while the body will do all the work.Thus, by the end of the trip you will be rested and updated.
11. Rack
The jump rope is a favorite pastime on playgrounds throughout the country, but it is difficult to call it a children's toy when it comes to weight loss.
Only 10 minutes of jumping on the rope burn as many calories as running a mile in 8 minutes.
An hour of jumping on a rope burns more than 800 calories and affects the muscles of the arms, legs and body, and also strengthens the joints.
This is also a great activity to improve coordination, dexterity and endurance.Skakakki jumping is a highly effective activity, so there is no need to continuously jump on it for an hour to get the result.
However, in order to avoid injuries, you need to master the equipment.The knees should be slightly bent, hold the rope at the height of your hip, and hold your palms facing the body.Put off your toes, while holding your knees relaxed, and the body is perpendicular to the ground.When jumping, touch the ground softly, otherwise there is a risk of injury.
An excellent thirteen -minute training on the rope includes one minute of the exercise and one minute of rest after.Start with ordinary jumps, pushing yourself with both legs and also landing on both legs.
Next, alternate your legs.Change them through 10 rotations of the rope, jumping on one or the other.
Finally, the last stage: alternate your legs, but bend your legs in your knees 90 degrees at every jump.Finish the training with an increase in the cycle time, at this time, jumping in your favorite way, at least 5 minutes.
12. Step-Aerobika
Guru Guru, who was developed and became popular in the distant eighties, Gun Miller, step-aerobic-is a complex of low-load exercises, which also burn calories well and give training to the heart.
The 45-minute step-aerobic burns about 550 calories, the target muscles are legs, hips and buttocks, as well as develop the muscles of the body and improve coordination.
Step-aerobic also implies a cardio training due to the step-platform.One foot is always either on the platform or on the floor, which makes the step aerobic quite safe.
In the hour of classes of the step-aerobics, you burn the same calorie and train the heart as well as when running 9 kilometers.You can either go to the gym to the classes of step-airbike, or start training at home using DVD.If you choose classes at home, it is very important to purchase a step of the right height in order to avoid injuries.
The high degree increases the load on the knees, which can lead to pain and injuries.Choose a step-platform of such a height, for which the knee will have to be bent 90 degrees to set the leg on the step.When performing the exercise, the whole foot should be on the steppe, the heel should not break away from the platform, otherwise Achillothens may occur.
Jumping will lead you to the risk of injury, splitting or stressful fracture.
13. Cyclic training on a treadmill
A treadmill is a great way of fat burning.
Unfortunately, walking or running on a treadmill is a rather boring activity, and it may be difficult to motivate to train the necessary time.This is where cyclic training on a treadmill is a real assistant.
For this type of training, a treadmill is needed in order to increase the heart rhythm after performing strength exercises that strengthen the muscles.Training accelerates metabolism, which allows you to burn more fat per day.
In addition, so that it is not bored, training on the treadmill is short, but intense, which means that you can deal with shorter periods of time at the same time, fully loading the body, including cardio training.
Each of the three approaches is performed three times in a row before moving to the next approach. Before starting, adjust your treadmill by 10% slope to increase the duration of training.
1 approach. Set the speed of your treadmill 16 kilometers per hour.Run on the path for 30 seconds, then get off and make 10 push -ups and 10 attacks.Repeat twice more.
2 approach. Set the speed of your treadmill 17 kilometers per hour.Run 30 seconds, then make 10 flexions from dumbbells in each hand, and then 10 twisting for the abdominal press.Repeat twice more.
3 approach.Set the speed of your treadmill 18 kilometers per hour.Run 30 seconds, squeeze 10 times and perform 10 twisting for the press.
If you are a beginner, start with one repetition of each approach and then increase to 3 approaches.
14.
Excessions are very effective for the abdominal muscles, abdominal muscles, chest muscles, shoulders, triceps, lower back and buttocks.50 push -ups will save you from 100 calories, but real weight loss occurs because you pump your muscles.
The larger muscle volume increases the amount of fat burned, even when you do not train, and they make you strong and give a tone.
One of the advantages of push -ups from the floor - you do not need additional equipment, you can do anywhere.Good technique is the main criterion to avoid injuries during the exercise and get the greatest benefit from it.
Excessions must be performed slowly and meaningfully in order to control all movements and really make the muscles work.If you push up too fast, your muscles will not receive benefits, while you will be at risk of injury.
Lie face down, put your hands slightly wider than your shoulders, holding them a few centimeters beyond the line of the shoulders.Swear on the floor with your hands and fingers.Your body should be straight, from head to heels.Keep your back evenly, do not lift up and do not lower your head.Slowly fall to a distance of 5 centimeters to the floor, bending the elbows to 90 degrees.
If classic push -ups cause pain in the wrists, squeeze your palms into fists and hold the body on them.
If you are a beginner, you may want to start with modified push -ups, keeping the weight on his knees, and holding the ankles crossed, which reduces the weight half.
15. Work in the yard or house
If you are one of those who think that training is as pleasant as a hot poker in the eye, keep in mind that you do not need to engage in traditional sports in order to pump muscles and burn calories.
There are a number of classes that burn calories well, work in the yard is one of them.
Work with a rake, throwing garbage from the yard, growing plants burn about 300 calories per hour, an hour of operation with a lawn mower will burn 330 calories.
An hour of working with a manual mower burns 400 calories per hour, and pulling out weeds burns 350 calories per hour.
In addition to the fact that you lose calories, work in the yard is effective in order to pump muscles, develop flexibility, and light up.You can burn even more calories and pump up muscles if you do a few simple exercises while working in the yard.
For example, instead of sitting on your knees, when you collect weeds, start with a standing position, slowly bent to a squat position, tear out as much weeds as you can, then rise, straining the back muscles.By watering the lawn and garden, turn only the upper body, leaving the lower motionless.This will work out the oblique muscles of the press.
Performing all movements slowly and consciously, you will burn more calories and increase more muscles.The same principle is valid when performing the work of the house - lifting weights, sweeping and washing the floors, cleaning with a vacuum cleaner, and washing.
16. Training during advertising on TV
Such classes are suitable for those who like to sit at home, running sneakers and a gym - not for them.
Instead of going for another portion of ice cream during advertising on TV, get out of bed and perform several simple exercises in order to burn calories, become stronger and accelerate metabolism.
Also, during advertising, breathing gymnastics for weight loss of the abdomen is perfect, it is a great option to spend time with benefit.
At 1 hour the television program is 18 minutes of advertising.If you look at 2 programs per day, such a training will last 36 minutes, which will help lose weight and increase muscle tone.
For only 1 long gear, you can burn 92 calories, performing “legs together, legs apart” or exercise “twisting on a press” during advertising, or you can burn 205 calories, jumping on a rope in advertising breaks.You can also squeeze out by twisting on a press or squats, or raise dumbbells for standard strength training.
If you want to work out all the muscle groups of the body during a two -hour gear, alternate the exercises during each advertising pause.For example, during the first advertising, make twisting on the press.On the second advertisement, jump on a rope.On the third - squats, etc. By the end of the evening, you will work out the main muscle groups, train your heart and burn a certain number of calories.