You can't get anywhere from the fact: losing weight safely and for a long time, you have to eat well and engage in physical exercises.
The exercises burn calories, the muscles increase, which is necessary to accelerate the metabolism, in order to burn even more calories and lose even more weight.
Find your clothes for lessons, choose one of the sixteen best exercises to lose weight and stay on the path 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 to burn excess fat.But if you expect to see here a complex of simple movements that can be easily made at home, then you are wrong.
Effective ways to reduce the amount of subcutaneous fat are always physical activities and the greater the intensity of training, more results can be obtained.Yes, some of the proposals can be performed at home, especially if you have a lot of excess weight and it is difficult to end up in reinforced training immediately.We are talking about exercises, that is, you will have to exercise and I suggest you practice that it will really help you lose weight effectively.Proper nutrition will help to stop the accumulation of fats and physical activity will help to quickly burn fat deposits.
1. Walking
Walking is an excellent exercise to reduce weight: it does not need equipment, except for the fact that a pair of comfortable shoes and it is not necessary to have a subscription in the gym.
This is a slightly loaded body exercise, which means that you will not go crazy to break your knee or get a sort of injury, which can leave you on a reserve 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 we weigh, walking at a distance of 10 kilometers in 1 hour it burns from 5 to 8 calories every minute or from 225 to 360 calories for a 45 -minute walk.
At this speed, walking 45 minutes a day almost every day, you can fall half a kilogram per week without changing your habits.
So, take the shoes to walk, turn on the player and take a corroborating walk around the rooms.
If you live close to your work and shop, do the main type of transport on foot and you will notice how calories are burned.When time is bad, follow a local path or a alley or run on a treadmill.
2. We weight loss weight training
Weights - Cylindrical shape, iron spheres with a pen.Unlike traditional manual dumbbells, the weight of the weight is distributed irregularly, which means that your body will have to work to balance you with the weight of the weight.
The swivelm not only burn up to 400 calories in 20 minutes, but also strengthen the heart, calm, the correct posture, act on all important muscle groups and also stabilize them.
Since the exercises with weights include the functioning of all the muscles of the body, this training will accelerate the metabolism so that the body burns the fat faster, "pumps" the heart, in order to obtain an aerobic workout.In fact, a 20 -minute workout with weights is equal to a ten kilometer race on the calories burned and the influence of the cardiovascular system.
However, for successful training with weights, you need adequate dexterity to avoid injuries and get the maximum benefit from training.If you are just starting to manage the weights, take a lesson in which you will receive suggestions on the technique of exercises and safety rules that should follow in training with heavy stairs.
3. Swimming
Active swimming can burn from 400 to 700 calories per hour.When we lose weight, all types of swimming are effective, starting from a rabbit on the chest, "brass" and even swearing like a dog.
Swimming is a very effective and weight loss tonic method.These are exercises with a low load of shocks standing, they give strength, tone and training the whole body.
Swimming is particularly useful for women in the third trimester of pregnancy and people suffering from arthritis, obesity and diseases of the musculoskeletal system.
It is also an excellent choice for those who suffer from bronchial asthma, because the wet air helps clean the airways.
Many athletes use lessons in the pool as laterally 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 the strengthening and maintenance of the muscles in good shape.
During swimming, all the main muscle groups are involved, from the press and from the muscles of the back to the muscles of the arms, legs, of the femoral and buttock muscles.Swimming effectively completes other exercises such as running, walking or can be your personal physical form.
Can't you swim?It's not a problem.If you can swim from one end of the swimming pool to the other, you can swim well enough to reduce weight.
4. Cycling
Another effective non -musical way to lose weight is a bicycle.It can burn from 372 to 1100 calories per hour, depending on weight, speed and soil.
Unlike the race, cycling does not load the joints so much and even a beginner can calmly drive a few kilometers, not too tired.
Bicycle sports are better as various sections in the area allow you to train well, strengthen the muscles of the lower and cardiovascular system.
If you live close to work, cycling can stimulate the production of endorphins and accelerate the metabolism, moreover, it is saving gasoline.If a cycling in your area is difficult or dangerous, you should think about the operating bikes.
In most of the gyms, the gymnastics are the least traumatic and even more effective for burning calories and accelerating the metabolism.
Even the runners or cyclists engaged seasonally can compete on the operating bikes.More than 30 kilometers can be wrapped for an hourly lesson and the competition participants can reach speeds that cannot be reached on a real bicycle.
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5. Orbitrak (elliptical simulator)
The orbit of the house or in the gym is an inconspicuous way to train all muscle groups.
Less load joints than a treadmill, the orbit also has movement handles, which allows you to develop the muscles of the upper body well, in addition to the muscles studied of the lower body.
Elliptical simulators allow you to choose the level of training intensity, lower and lift the ramp or go back.Therefore, by developing several groups of leg muscles, front and rear beams.
The average person with the help of an orbit can burn more than 600 calories per hour.The movements on it simulate the movements during the race, excluding the lesions, keeping the knees and other "usury" joints.For those who suffer from arthritis, system of the apparatus and obesity of the support support, the orbit is a great way to engage without the risk of injuries.
When you are busy in the orbit, hold your handles in motion and not for fixed ones, to increase the number of calories burned and keep your hands muscles in good shape.
Do not rely on the calories on the simulator if you want to know the exact number of Calories burned.Instead, when training seems easy, try to make it more difficult: try to maintain the frequency of the impulse of 85 percent, increasing the load.
6. Running
If you are one of the people who love to run, then you are lucky.
Execution of burns of about 600 calories per hour, helps to strengthen bones and connective tissues, makes the heart beat in the normal rhythm, which prevents the diseases of the heart system, strokes and some varieties of cancer.
The only thing you need to run is a good pair of shoes to protect the joints and a player with your favorite music, if it helps to maintain the rhythm and improve the motivation.
Training at intervals can increase the number of calories burned per day running.Also called "Speed Work", the intervals training includes short idiots, usually in 30 seconds and 2 minutes of running at maximum speed.
The intervals burn many calories in a short period of time, improve the metabolism to help burn more calories during the day and increase muscle mass.
Today, experts recommend not to stretch before running.Instead, heat the gear in place, raise your knees at the top or take 5 minutes before the race.
Since the race is traumatic, you can damage the joints, it is better to always have professional equipment with the correct correct sneakers suitable for your pace.
7. Tennis
A good lot of tennis games can burn up to 600 calories per hour.
If you like coupled games, tennis is an ideal option to stay fit.It is also suitable for those who do not like to engage in physical exercises and likes to compete.
It is not necessary 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 work muscles of the whole body, 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, strengthen your health and burn calories.But this is not all that is included in the game process.Turn your brain every time you play tennis, due to the fact that you have to quickly consider further actions and plan the game.
Games like tennis improve brain function and the ability to remember new things.The peak bone mass also increases.Interestingly, tennis is included in the list of games that strengthen human bones.
8. Training at high intensity intervals
This is one of the most effective and convenient ways to reduce excess body weight.
You just have to face 20 minutes three times a week to get great results, burn many calories and increase the metabolism, awakening the combustion of fats.
This training includes many exercises, consist of short but intense exercises, after which there are a less intense or relaxation period.
Beginners should not be engaged in intervals training in the first months.
Training at standard intervals, for example, cycling, swimming, running, heavy athletics, even walking, lasts 20 minutes, but burns more calories than a twenty -minute workout of ordinary intensity.
Start with a heat up to five minutes.In the sixth minute, it accelerates as much as possible.Restore the breath for the entire seventh minute.Repeat the fast/slow cycle (hot -free -Up) 5 times, then perform light exercises for three minutes.
Training at high intensity intervals, or HIIT, has a series of significant advantages.You are not only faster to reach the desired fitness level, but also increase aerobic resistance.In fact, after 2 weeks of this training, the aerobic performance will be better than if you were engaged in resistance exercises for 8 weeks, such as the race.
9. Crossfit
Crossfit, as well as high intensity training, is suitable for those who have practiced sport regularly for several months.
Initially, this program was developed for the formation of the operating response service and special forces, Crossfit is a series of training, including heavy athletics, resistance exercises, pliometrics, power, high -speed training and among other weight exercises.
Crossfit will certainly not take you the desire to face with you.Unlike other programs that are aimed at a type of exercise for a time, Crossfit includes many exercises, these are intense and fat exercises.
The crossfit training is aimed at all the main parameters of the athlete, such as resistance, flexibility, speed, strength and aerobic resistance.
When you deal with crossfit, there is not a single day similar to another.For example, a crossfit training program -Cinque repetitions of 20 pull pitches, 30 push -up, 40 twist, 50 squats, made in this sequence, with a three -minute break between the repetitions.
Of course, CrossFit is not for weak heart, this program is very effective in burning calories and fats and also improves physical resistance and increases metabolism.
To get the maximum 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, last 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 type of rigid training that develops all the main groups of the body muscles during skiing, with backup and traction movements for the muscles.This is a great way to form coordination and balance.
The ski cross includes force exercises, cardiac training, burns from 500 to 600 calories per hour, depending on the weight and intensity of the training.
During skiing, the muscles work hard.However, since they all work together, you have moments of rest on the ice, a low load on the muscles allows you to be active for a long time.In addition, the heartbeat will increase during skiing, but not so much that you have to stop relaxing.
Make sure you have chosen your safety and comfort equipment during training.It is not necessary to spend a large amount of money, but it is necessary to have a heat house through which your body breathes.Make sure your boots are comfortable and warm.
It is very important to be in the right form when you are about to ski.Beginners are better to start slowly, leaning forward with long and slow balls until the rhythm and shape become natural.
As soon as the rhythm stabilizes, let the ski take you on a journey through the winter wonder, which he revealed around you.Let your brain relax, while the body will do all the work.Therefore, by the end of the trip you will be rested and updated.
11. Rack
The jump rope is a favorite pastime in playing fields across the country, but it is difficult to call it a toy for children when it comes to weight loss.
Only 10 minutes of jump on the rope burn as many calories as a mile in 8 minutes.
An hour of jump 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 resistance.Skakakki's jump is a highly effective activity, so it is not necessary to jump it continuously for an hour to obtain the result.
However, to avoid injuries, it is necessary to master the equipment.The knees should be slightly folded, keep the rope at the hip and keep the palms facing the body.Put your toes, keeping your knees relaxed and the body is perpendicular to the ground.When you jump, touch the ground gently, otherwise there is a risk of injuries.
An excellent thirteen -minute workout on the rope includes a minute of exercise and a minute of rest later.Start with ordinary jumps, pushing you with both legs and also land on both legs.
Then, alternate the legs.Change them through 10 rotations of the rope, jumping on one or the other.
Finally, the last stadium: alternate the legs, but bend the legs on the knees of 90 degrees at each jump.The workout ends with an increase in cycle time, right now, jumping in your favorite way, at least 5 minutes.
12. Step-aerobika
Guru Guru, who was developed and became popular in the distant eighties, Miller pistol, Step-Aerobic-is a complex of low-load exercises, which also burn calories well and give the heart to the heart.
The 45-minute phase-aerobics burns about 550 calories, the target muscles are legs, sides and buttocks, as well as developing the body muscles and improving coordination.
Step-Aerobic also implies cardio training due to the platform.One foot is always on the platform or on the floor, which makes the aerobic passage quite safe.
At the time of the lessons of the Step-Aerobics, the same caloric is burned and you train the heart and when performing 9 kilometers.You can go to the gym for the classes of an Airbike or start training at home using DVD.If you choose lessons at home, it is very important to buy a step of the right height to avoid injuries.
The high degree increases the load on the knees, which can lead to pain and injury.Choose a platform of this height, for which the knee must be folded by 90 degrees to set the leg on the step.During the execution of the year, the entire foot should be on the steppe, the heel should not detach from the platform, otherwise Achillothens can occur.
The jump will lead you to the risk of injuries, division or stressful fracture.
13. Cyclic training on a treadmill
A treadmill is a great way to burn fat.
Unfortunately, walking or running on a treadmill is a rather boring activity and it can be difficult to motivate to train the necessary time.This is where the cyclic training on a treadmill is a real assistant.
For this type of training, a treadmill is needed to increase the cardiac rhythm after performing force exercises that strengthen the muscles.The formation accelerates the metabolism, which allows you to burn fat more per day.
Furthermore, so that it is not bored, the training on the treadmill is short, but intense, which means that you can face shorter periods of time at the same time, completely loading the body, including cardio training.
Each of the three approaches is performed three times in a row before moving on to the next approach. Before starting, regulates the 10% slope treadmill to increase the duration of training.
1 approach. Set the speed of the 16 -kilometer treadmill per hour.Run on the route for 30 seconds, then go down and create 10 push -up and 10 attacks.Repeat twice more.
2 approach. Set the speed of the 17 -kilometer treadmill per hour.Perform 30 seconds, then do 10 handlebars flexions in each hand, then 10 torches for the abdominal print.Repeat twice more.
3 approach.Set the speed of the 18 kilometer treadmill per hour.Perform 30 seconds, squeeze 10 times and perform 10 twist for the print.
If you are a beginner, start with a repetition of each approach and then increase to 3 approaches.
14.
Excessions are very effective for abdominal muscles, abdominal muscles, chest muscles, shoulders, triceps, the lower back of the back and the buttocks.50 Push -ups will save you from 100 calories, but a real weight loss occurs because the muscles pomp.
The larger muscle volume increases the amount of burnt fat, even when you don't train, and make you strong and give a tone.
One of the advantages of the push -Up from the floor: there is no additional equipment, you can do anywhere.A good technique is the main criterion to avoid injuries during exercise and get the maximum benefit from it.
Excessions must be performed slowly and significantly to control all the movements and make the muscles really work.If you increase too quickly, the muscles will not receive benefits, while you will be at risk of injuries.
Lie down face down, put your hands slightly wider than the shoulders, holding them a few centimeters beyond the shoulder line.It swears on the floor with your hands and fingers.Your body should be straight, from head to heels.Keep your back uniformly, don't lift and lower your head.Fall slowly at a distance of 5 centimeters on the floor, bending the elbows at 90 degrees.
If the classics push -Up causes pain in the wrists, shake the palms in the punches and keep the body on them.
If you are a beginner, you may want to start with modified push -up, keeping the weight on the knees and holding the crossed ankles, which reduces half the weight.
15. Work in the courtyard or in the house
If you are one of those who think that training is pleasant as a hot poker in the eye, keep in mind that it is not necessary to engage in traditional sports to pump your muscles and burn calories.
There are a number of classes that burn calories well, work in the courtyard is one of these.
He works with a rake, launching garbage from the courtyard, the growing plants burn about 300 calories per hour, an hour of operation with a tosaerba burn 330 calories.
An hour of work with a manual tosaerba burns 400 calories per hour and bring out the weeds burns 350 calories per hour.
In addition to the fact that you lose calories, the work in the courtyard is effective for pumping the muscles, developing flexibility and illuminating.You can burn even more calories and pump the muscles if you do some simple exercises while you work in the courtyard.
For example, instead of sitting on your knees, when collecting the weeds, it starts with a standing position, slowly bent on a toilet position, to tear as weeds you can, then raised, stressing the back muscles.Watering the lawn and the garden, turns only the upper part of the body, leaving the bass immobile.This will solve the oblique muscles of the press.
I perform all the 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: lift weights, sweep and wash the floors, clean with a vacuum cleaner and washing.
16. Training during advertising on TV
These lessons 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 to burn calories, become stronger and accelerate the metabolism.
In addition, during advertising, breathing gymnastics for weight loss of the abdomen is perfect, it is an excellent option to spend time with the 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 to lose weight and increase muscle tone.
For only 1 long march, you can burn 92 calories, perform "legs together, legs aside" or exercise "hard on a print" during advertising, or you can burn 205 calories, jumping on a rope in advertising breaks.You can also squeeze by rotating on a print or squat or lift dumbbells for standard training.
If you want to elaborate all the muscle groups of the body during a two -hour march, alternate the exercises during each advertising break.For example, during the first advertising, do a twist in the press.On the second advertisement, jump on a rope.To the third - Squat, etc.By the end of the evening, you will elaborate the main muscle groups, train your heart and burn a number of calories.