7 weight loss exercises for all muscle groups

Building a lean and athletic body is not easy, especially when you want it all at once. For this purpose, training complexes are developed for all muscle groups. They keep the whole body in good shape and burn the maximum amount of calories. Goodbye extra centimeters in the waist, bottom and hips!

Here are some weight loss exercises that you can quickly and easily repeat at the gym and at home.

But first, warm up well, you can start by running in place or walking intensely.

Universal exercise - burpee

A more complex load is hard to imagine, since the muscles of the arms, chest, biceps, hips, buttocks and abdominal muscles are affected, and the muscles of the core develop. At first glance, it doesn't seem difficult to complete the exercise right up to the moment you try to do it.

1. Sit down, put your hands on the floor.
2. Slide and straighten your legs back into a push-up position.
3. From this position, pull your legs sharply towards your arms.
4. Get up and jump up.
5. Finish with an overhead clap.

After 5 repetitions, you will feel a burning sensation all over your body. Work on a timer that alternates 30 seconds of force with 2 minutes of rest. To get the result, follow 2-3 approaches.

Exercises for the abdomen and waist

Start with a rotary lift to lose weight in your stomach and sides.

In the course of the task, the rectus and oblique abdominal muscles are trained. Great for those with extra volume in this area, as well as for those who do sedentary work, as it reduces pain in the lower back.

The technique is simple:

• Sit on the floor / yoga mat with your knees bent so your heels rest.
• Sit back and hold it straight.
• Fold your arms in the lock and place them behind your head. The elbows should be spread sideways.
• Then start with vigorous crunches and alternating sides.

Do at least 30 repetitions.

"Scissors"

This method helps build abs and legs. There are different levels of difficulty. The simplest is when the legs are at a 90 ° angle. The picture shows the most difficult of the options. The body is stressed to the maximum and requires concentration of strength and breathing.

1. Lie on your backThe head, back and lower back are pressed to the floor.
2. Inhale and raise your straight legs to a height where you can play comfortably (from 10 to 90 degrees).
3. Cross your legs in the air without touching the ground.

Repeat 3 sets of 30 swings.

Exercises for the legs

The easiest and most famous exercise for the hips and buttocks -Squats. . . You can do it in the classic version or you can complicate it by adding swings, for example.

• Start with a deep squat, making sure your knees don't go over your toes.
• Transfer your body weight to the support leg, turn the body and take a sharp kick (punch).
• Return to the starting position and squat again. Repeat the exercise on the other leg.

Two to three sets of 20 repetitions should be enough.

Forward lunges

Leg training is hard to imagine without this exercise. In addition to the muscles, coordination also develops.

• Stand straight with your feet hip-width apart, slightly bent.
• Take a big step forward while keeping your back straight.
• Transfer your body weight to your dominant leg.
• You should have three right angles: in the right and left knees between your leg and body.
• Freeze in this position for a few seconds and assume the original pose.

Do 2-3 sets of 20 times for a fat burning effect. Once you get used to the load, use weights - weights or improvised means (for example, water bottles).

Exercise for the hands

pushups

Many girls avoid this exercise because they are afraid of losing male hands. Be calm, to get such relief, you need to exert yourself for more than a year. We know pushups aren't given to many at all. There's nothing wrong with that. If it is difficult to straighten your arms with your legs straight out, do so on your knees. When the muscles get used to the load, try the classic version again.

Start with 2 sets of 10 and gradually work your way up.

Exercise for the chest and back

This area collects the slightest excess fat, but it needs to be pumped to achieve beautiful posture and maintain harmonious body proportions. Take a few minutes to exercise"Boat"or"Superman". . .

• Assume the starting position - lie face down on the floor and stretch your arms forward.
• Inhale and gently lift your chest and legs off the floor.
• As you exhale, lower yourself to the starting position.
• Repeat without stopping 20 times (3 sets).

All of these exercises can be done at home, but let's face it, in most cases there are 1000 and 1 excuses. There is a lack of magical pendulums, a competitive spirit and sometimes the necessary equipment.

Unusual ways to lose weight when all muscle groups are stressed

If the classic methods don't work and the basic exercises are boring, try out the options outside the home. For example, jumping on a trampoline. Just not the ones you could see in parks or at children's attractions, but the sporty ones. You will get a tremendous burden on the whole body, but be ready to spend the next day inseparable from a sore throat.

Another option is climbing. At first glance, it may look like only arms are working there, but that's not the case, the whole body and legs are also involved in the lifting process. Isn't it a variety?

If you haven't heard of Zumba before, we're here to help. There is a special magic in this - performing exercises to the rhythm of the music.

Many girls who are in intense weight loss are faced with the problem of sagging skin. It loses its elasticity and becomes loose. It seems that everything possible is being done to avoid this and, as a result, another character is added to the character's problems. Don't be alarmed, this is a normal physiological process. Keep practicing.

General recommendations

There is no one-size-fits-all recipe for weight loss. Take into account your individual properties and parameters. The rate of weight loss is different for everyone. Calculate how many calories you need to burn to lose weight.

Try to get a sense of the workout and learn how to enjoy the workout. Write down how you feel after exercising, how much energy, joy, and complacency the exercise gives you.

Do not neglect warming up and cooling down. These are important and necessary steps to avoid injury.

Can't you study at homeAs practice shows, the best motivation is a purchased subscription. The very thought of skipping a training session begins to suffocate an inner toad. When you see other people's results, you want to try even more.