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Full body exercises

a set of exercises to lose weight throughout the body

Many people dream of getting rid of extra pounds, but not everyone knows where to start.It is necessary not only to develop a series of exercises, but also to follow a correct diet.You should change your sedentary lifestyle for one of maximum activity.

What is the best place to start?

The first priority is to get your body used to physical activity.At the initial stage, the time to complete the series of exercises is 20 minutes.Little by little the duration can be increased up to 60 minutes per day.

Recommendations from fitness specialists:

  1. Any workout should begin by warming up the muscles and end with stretching.If you ignore these rules, you may be injured or cause other damage to your health.
  2. Repeat the exercise until you feel a burning sensation in your muscles.After that, repeat it 3 more times and move on to the next.
  3. Before performing unfamiliar exercises, it is advisable to watch the corresponding videos, since incorrect technique will not give the desired result and can cause health problems.
  4. It is important to eat well when losing weight.You should reconsider your diet: food additives, sauces, fatty and sweet foods should be excluded from the menu.
  5. Maintain a drinking regimen: drink at least 1.5 liters of liquid per day.
  6. It is advisable to lead a healthy lifestyle.
  7. In addition to basic exercises, you can practice any type of sport.This could be dancing, cycling, running, swimming.
  8. Don't violate your training regimen.

For beginners, it is best to turn to physical trainers.They will not only select the appropriate load and create a schedule of visits to the gym, but also give recommendations on nutrition and nutritional supplements.Additionally, the trainer can show how to do this or that exercise so that it is as effective as possible.

Before starting classes, it is necessary to purchase comfortable clothing and equipment: 2 kg dumbbells, a jump rope, a non-slip mat.To burn fat at home, you can get at least one exercise machine.

Warm-up and exercises to lose weight quickly.

The warm-up is a set of basic exercises that are performed before training.Your task is to warm up the muscles and prepare them for further stress.The duration of the warm-up is 5 to 10 minutes.The movements of each joint are done carefully so as not to damage the muscles.Standard heating option:

  1. Arms and shoulders.Forward and backward shoulder rotation movements.The arms are straight, the hands at waist level.Then do the same movements, but with your hands clenched into fists.
  2. Back.Stand up straight and slowly turn right and left.The legs remain motionless.Perform 20 to 30 times in each direction.You can make rotating movements with your body.
  3. Legs.Stand on your toes, go up and down without your heels touching the ground.The higher you go, the more effective the warm-up will be.The back should be straight.

Finally, you can do 50 jumping jacks on the spot.After this, you can proceed to the main stage of training.Fat begins to break down no earlier than half an hour after the start of physical activity.The more time you dedicate to the sport, the faster the results will be seen.But you should not exhaust yourself with strict training and diets, as the body will experience stress, which will negatively affect your figure.

Training planning

Exercises for losing weight throughout the body will be more effective if you correctly structure the training process.Don't forget about a complete but dietary diet.The main task is to distribute the load of strength and cardiovascular exercises so that the body does not overexert itself.

Example lesson plan:

  1. Monday: strength training, cardio.
  2. Tuesday - cardio.
  3. The environment is power.
  4. Thursday - cardio.
  5. Friday: strength, cardio.

On Saturday and Sunday you can give your body a rest.

How much can you lose?

You can lose weight at home even without special training.Any physical activity helps burn calories.Weight loss reminder for the “lazy” (per 1 hour of activity):

  1. Fast walk - 250 kcal.
  2. Clean the house - 240 kcal.
  3. Driving - 175 kcal.
  4. Walking the dog - 230 kcal.

Specific activity burns several times more energy:

  1. Dancing - 370 kcal.
  2. Swimming - 380 kcal.
  3. Rowing - 470 kcal.
  4. Running - 490 kcal.
  5. Jump rope (15 minutes) - 200 kcal.

0.5 kg of fat contains 3700 kcal.Without changing your diet and playing sports, you can lose 500 g of fat per week.

Effective exercises to lose weight.

Effective exercises you can do at home:

  1. Squats.Stand straight with your feet shoulder-width apart.Lower your hips, your buttocks should not be below your knees, and your back should be straight.Return to the starting position.
  2. Lizards.Hands are on the floor, palms under the shoulders.The torso and legs should form a straight line.If you find it difficult to stand on your toes, you can kneel.Then touch the floor with your chest and return.
  3. Jumping.Crouch halfway and jump to the side with your right leg.Without stopping, jump on your left leg.It is important to maintain smooth movements: without jerks or delays.
  4. Thrust.Stand straight, with your feet shoulder-width apart and your arms alongside your body.Step forward with your foot.Lower your left knee to the floor at a right angle.The knee should not extend beyond the toes of the left foot.Initial position and repeat on the other side.
  5. Balance.Take your right leg with your right hand and move it towards the level of the back of your head.Direct your gaze forward.Lean your body slightly forward.Bend your left knee slightly.To maintain balance, you must focus on one point.
  6. Side stand.Lie on your right side, placing your elbow under your shoulder.Raise your hips off the floor, placing your body weight on your forearm.After 3 seconds, lower and repeat.
  7. Oblique bridge.Lie on your back, place your arms along your body.Bend your knees without lifting your feet off the floor.Raise your hips so there is a straight line from your shoulders to your knees.Keep your back straight.Hold the posture for 3 seconds and return to the starting position.
  8. "Superman Flight"Lie on the floor with your arms extended forward.Raise your legs and upper body, but don't lower your head.Hold for 3 seconds and lower.

It is advisable to perform each exercise in 2 sets of 10 to 15 times.

A set of exercises to train.

Exercises can target individual problem areas of the body.By choosing the right classes for you, you will be able to create an individual training program.Exercises, depending on the direction of impact, are divided into the following types:

  1. For thighs and buttocks.This area is the most problematic.Fat is deposited most frequently in the abdominal area.Effective exercises include swings, lunges and squats.
  2. For the back.A figure cannot be beautiful without correct posture.After 40 years, the muscles can no longer support the spine as before.Here you will need exercises such as "Windmill", "Basket" and "Snake".
  3. For the press.They can be included in your training or done separately: in the morning or in the evening.This includes Iron and Scissors.Crunches are suitable for the lower abs.
  4. For arms and shoulders.In adulthood and after a strong weight loss, the skin on the hands sags.To give your muscles elasticity, you should do push-ups, side raises, and pull-ups.

The duration of the training should be between 30 minutes and 1 hour.A trainer or doctor will tell you the optimal time.

Training program

This core training program is designed in such a way that you work one muscle group every day.Beginners in the sport cannot perform all the exercises, but only some of them.

Monday

On Monday it is necessary to do exercises to lose weight in the upper part of the body:

  1. Push-ups from the floor.
  2. Bench press.The exercise engages the triceps when the bar is gripped with a close grip.
  3. Incline Dumbbell Arm Extension.

Do each exercise in 2 sets of 12 times.

Tuesday

Working the muscles of the back and biceps:

  1. Pull-upsA top block pull is suitable as a lightweight option.The exercise should be performed towards the chest.The optimal weight for beginners is 5 to 10 kg.
  2. Horizontal block push.Your feet should be at shoulder level.The pull should be done towards the waist.
  3. Lift dumbbells or bars.For girls, light weight is suitable.

The exercises are performed in 3 sets of 13 times.

Wednesday

Hand and neck complex:

  1. Circular head rotations.All exercises related to the neck are done carefully so as not to pinch the nerves or damage the vertebrae.The exercise is a warm-up exercise.It should be done in 2 minutes.
  2. The head is tilted with weights.You can use the strength of your own arms as an additional load.To do this, you need to join them together and place them on the back of your head.The hands will lightly press the back of the head as the head is raised to the starting position.Instead of your hands, you can use a light bar disc.In this case, the exercise is performed lying on a bench.
  3. Arm curling with dumbbells.
  4. Hammer curls with weights.

Do 3 sets of 14 repetitions.

Thursday

Working the thighs and buttocks:

  1. Barbell squats.Place your feet wider than your shoulders.During execution, the back is straight and slightly inclined.
  2. He squats with his arms extended.For greater effect, you can carry 3 kg dumbbells.Do 20 squats.
  3. Leg press - 13 times.To enhance the work of the leg muscles, it is advisable to place them narrower.
  4. He squats using a Smith machine.Perform 2 sets of 12 times.
  5. Lunges: 17 times with each leg.

This complex is not suitable for daily use, although it burns calories quickly.

Friday

Exercises for shoulders and calves:

  1. Climb stairs with weights: 4 minutes.
  2. Squats.The emphasis is on the toes: 28 times.It must be done slowly.Here it is not the quantity that matters, but the correct technique.
  3. Rising from tiptoe to standing, 15 to 25 times.
  4. Barbell row (chin up).The elbows at the top point should be turned to the sides.Perform 5 times.
  5. Lifting dumbbells in front of you: 3 sets of 8 times.
  6. Raise arms with weights.Dumbbells weighing up to 5 kg are suitable for girls.Repeat 10 times.

Saturday

Cardio exercises should be done at least once a week.This program not only improves heart function, but also promotes weight loss.Cardio exercises increase endurance and serve as a warm-up before strength training.The program is suitable for execution at home, the exercises are performed in a circle:

  1. "Burpee."You need to stand up, squat, do a plank and do push-ups.Then return to the starting position.Perform 15 repetitions.
  2. Running plank.Starting position: plank.To do this, you need to rest your hands on the floor at right angles.Place your shoulders under your elbow joints.Raise your body, with your knee toward your chest.Return to the starting position.The optimal duration of the exercise is 2 minutes.
  3. He lunges forward, jumping.The knee should not touch the floor.Jump as high as possible.Repeat jumping 28 times.
  4. Jump with legs open.At the same time, the muscles of the glutes, thighs and abdominals are exercised.Duration - 1 minute.
  5. Elbow plank with leg raises.Keep your lower back straight.Perform for 1 minute.

For beginners, 20 minutes of cardio training is enough.

Sunday

Complex training:

  1. Barbell squats.Sit so that your pelvis is below your knees.The lower you perform the squats, the more effect the exercise will bring.Do 2 passes 6 times.
  2. Pull-upsThe exercise is performed at a slow pace, without sudden movements.For a lightweight version, a horizontal suspension is suitable.The difficulty of the task depends on the height of the crossbar.Perform 2 times 10 repetitions.
  3. Push into the chest on the top block.The wider the grip, the more the back muscles work.Do 17 times in 4 passes.
  4. Leg press.The exercise should be performed with maximum range of motion.Repeat 13 times in 2 passes.
  5. Dumbbell forward lunges.The legs should be wide apart, with the tip of one of them turned inward to maintain balance.Perform 17 times.

For training to be effective, it is necessary to take 2-minute breaks between exercises.During this time, the pulse will return to normal.