You cannot get anywhere from the fact: lose weight safely and for a long time, you must eat well and participate in physical exercises.
Exercises burn calories, muscles increase, which is necessary to accelerate metabolism, so that it burns even more calories and loses even more weight.
Find your classes for classes, choose one of the sixteen best exercises to lose weight and stand on the way 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 be done easily at home, then it is wrong.
The effective ways of reducing the amount of subcutaneous fat are always physical activity, and the greater the intensity of training, the greater results they can be achieved.Yes, some of the proposals can be done at home, especially if it has a lot of excess weight and it is difficult to end immediately in reinforced training.We are talking about exercises, that is, you will have to exercise, and I suggest that you have to practice that it will really help lose weight effectively.Proper nutrition will help stop accumulating fats, and physical activity will help to burn fat deposits.
1. Walk
Walking is an excellent exercise to reduce weight: it does not need any equipment, except that a decent pair of comfortable shoes, and does not need to have a gym subscription.
This is a slightly loading body exercise, which means that you will not go crazy for breaking your knee or receiving some type of injury, which can be left in a spare bank for a week or even months.
For those who have health problems, including obesity and heart disease, walking is an effective lesson, not too much load, which will lead to an improvement in the general state of health and mental well.
Depending on how despite, walking at a distance of 10 kilometers in 1 hour will burn 5 to 8 calories every minute, or 225 to 360 calories for a 45 -minute walk.
At such a speed, walking 45 minutes a day almost every day, half a kilogram can fall per week without changing their habits.
Then, take walking shoes, turn on the player and go for a vigorizing walk around.
If you live near your work and store, make the main type of transport on foot and notice how your calories burn.When it is wrong, go along a local road or a alley, or run on a running tape.
2. Pesos training to lose weight
Weights: cylindrical shape, iron balls with a pen.Unlike traditional manual weights, the weight of the weight is distributed unequally, which means that your body will have to work to balance it with the weight of the weight.
The worms turn not only burn up to 400 calories in 20 minutes, but also strengthen the heart, calm, the right posture, act on all important muscle groups and also stabilize them.
Since weights with weights include the functioning of all the body's muscles, this training will accelerate the metabolism so that the body burns faster, "pumps" the heart, so that it obtains aerobic training.In fact, a 20 -minute training with weight is equal to an execution of ten kilometers in burned calories and the influence of the cardiovascular system.
However, for successful training with weights, it needs adequate skill to avoid injuries and obtain the greatest benefit of training.If you are just beginning to deal with weights, take a lesson in which you will receive advice on the technique of performing exercises and safety rules that must continue in training with heavy scales.
3. Swimming
Active swimming may burn 400 to 700 calories per hour.When losing weight, all types of swimming are effective, starting from a rabbit in the chest, "Brassus" and even cursing as a dog.
Swimming is a very effective and tonic weight loss method.These are exercises with a low shock load on their feet, give strength, tone and train the whole body.
Swimming is especially useful for women in the third quarter of pregnancy and people suffering from arthritis, obesity and diseases of the musculoskeletal system.
It is also a great option for those who suffer from bronchial asthma, because wet air helps clean the airways.
Many athletes use classes in the pool as on the side during recovery after injuries.When the body is submerged in water, its weight is 10% of real body weight.In addition, water is 12 times denser than air, which makes it ideal to strengthen and keep the muscles in good shape.
During swimming, all the main muscle groups are involved, from the press and back muscles to the muscles of the arms, legs, femoral muscles and buttocks.Swimming effectively complements other exercises such as running, walking or can be your personal physical condition.
Don't you know how to swim?It is not a problem.If you can swim from one end of the pool to the other, you can swim well enough to reduce weight.
4. Cycling
Another effective non -musical way of losing weight is a bicycle.It may burn 372 to 1100 calories per hour, depending on its weight, speed and land.
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 are better because several sections of the area allow to train well, strengthen the muscles of the lower part of the body and the cardiovascular system.
If you live near work, cycling can stimulate endorphin production and accelerate your metabolism, it is also saving gasoline.If a cycling in your area is difficult or dangerous, you should think about exercise bicycles.
The office in most gymnastics rooms, exercise bicycles are the least traumatic and even more effective to burn calories and accelerate metabolism.
Even corridors or cyclists involved in season can compete on exercise bicycles.More than 30 kilometers can be injured during an hour lesson, and competition participants can reach speeds that cannot be achieved on a real bicycle.
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5. Orbitrak (elliptical simulator)
The orbit of the house or in the gym is a discreet way to train all muscle groups.
Less loading joints than a running tape, the orbit also has in motion handles, which allows it to solve the muscles of the upper body, in addition to the muscles studied from the bottom of the body.
The elliptical simulators allow you to choose the level of intensity of the training, lower and raise the ramp or go back.Therefore, elaborate different groups of muscles of the legs, front and rear beams.
The average person with the help of an orbit may burn more than 600 calories per hour.The movements simulate the movements during the race, excluding injuries, preventing their knees and other joints from being "wear."For those who suffer from arthritis, device diseases and support of the support engine, orbit is an excellent way to participate without the risk of injuries.
When it is involved in the orbit, cling to mobile handles, and not for fixed, to increase the number of burned calories and keep the muscles of the hands in good shape.
Do not trust calories in the simulator if you want to know the exact number of burned calories.On the other hand, when training seems easy, try to make it more difficult: try to maintain the pulse frequency by 85 percent, while increasing the load.
6. Run
If you are one of the people who love to run, then you are lucky.
Running burns approximately 600 calories per hour, helps strengthen bones and connective tissues, makes your Latin heart in normal rhythm, which avoids heart system diseases, stroke 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 maintain rhythm and improves motivation.
Interval training can increase the number of calories burned per day in the race.Also called "speed work", interval training includes short idiots, usually in 30 seconds and 2 minutes of race at the maximum speed.
The intervals burn many calories in a short period of time, improve their metabolism to help burn more calories during the day and increase muscle mass.
Today, experts recommend not stretching before running.Instead, heat the march instead, lift your knees up or take 5 minutes before the race.
Since running is traumatic, you can damage your joints, it is better to always have a professional team with the right shoes suitable for your march.
7. Tennis
A good lot of tennis plays may burn up to 600 calories per hour.
If you like matches, tennis is an ideal option to stay fit.It is also suitable for those who do not like to participate in physical exercises and those who like to compete.
You do not need to be a good tennis player to lose weight.In the end, running after balls is also a type of training.
A characteristic of this game is that the muscles of the work 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, the abdomen and the legs are involved, you strengthen your health and burn calories.But this is not all that is included in the game process.Train your brain every time you play tennis, due to the fact that you should quickly consider more actions and plan the game.
Games such as tennis improve brain function and the ability to remember new things.Maximum bone mass also increases.Interestingly, tennis is included in the list of games that strengthen human bones.
8. High intensity intervals training
This is one of the most effective and affordable forms to reduce excess body weight.
You only need to deal with 20 minutes three times a week to achieve excellent results, burn many calories and increase metabolism, arouse fat burning.
Such training includes many exercises, consist of short but intense exercises, after which there is less intense or relaxation period.
Beginners should not participate in intervals training in the first months.
Standard intervals training, for example, cycling, swimming, race, heavy athletics, even walking, lasts 20 minutes, but burns more calories than a twenty -minute training training.
Start with a warm up to five minutes.In the sixth minute, accelerate as much as I can.Restore your breathing throughout the seventh minute.Repeat the fast/slow cycle (without warm) 5 times, then perform light exercises for three minutes.
The training of high intensity intervals, or HIIT, has a series of significant advantages.Not only is it much faster to reach the desired physical condition level, but also increases aerobic resistance.In fact, after 2 weeks of such training, its aerobic performance will be better than if it were involved in resistance exercises for 8 weeks, such as running.
9. Crossfit
Crossfit, as well as high intensity training, is suitable for those who have practiced sports regularly for several months.
Initially, this program was developed to train the operational response service and special forces, CROSSFIT is a set of training, which includes heavy athletics, resistance exercises, pliometric, power, high -speed training and, among other exercises with weights.
Crossfit will definitely lead you to want to deal with you.Unlike other programs that are aimed at a type of exercise for a certain time, Crossfit includes many exercises, these are intense and fat -burned exercises.
Crossfit Training is aimed at all the main parameters of the athlete, such as resistance, flexibility, speed, resistance and aerobic resistance.
When you deal with crossfit, there is not a single day similar to the other.For example, a crossfit training program: five repetitions of 20 pull -UPS, 30 push -UPs, 40 sprains, 50 squats, made in this sequence, with a three -minute break between repetitions.
Of course, Crossfit is not for heart weak, this program is very effective to burn calories and fats, and also improves physical resistance and increases metabolism.
To obtain the greatest benefit of 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 15 to 20 minutes, if they are done correctly.
10. Ski Cross
If you love nature, you like cold and snow, skiing should become your favorite hobby.
The Ski Cross is a rigid type of training that develops all the main groups of the muscles of your body during skiing, with backrest and traction movements for the muscles.This is an excellent way to train coordination and balance.
The ski cross includes strength exercises, cardiac training, burning 500 to 600 calories per hour, depending on their weight weight and intensity.
During skiing, your muscles work hard.However, since they work together, you have moments of rest on the ice, a low load in the muscles allows you to be active for a long time.In addition, the beat will increase during skiing, but not so much that you have to stop relaxing.
Be sure to have chosen the team for your safety and comfort during training.You do not need to spend a lot 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 way when you are going to ski.It is better for beginners to begin slowly, leaning forward with long and slow idiots until the rhythm and shape become natural.
As soon as the rhythm stabilizes, let the skis take him on a trip through Winter Wonder Wonder, which has been revealed around him.Let your brain relax, while the body will do all the work.Therefore, at the end of the trip will be rested and updated.
11. shelf
The jump rope is a favorite hobby in playgrounds throughout the country, but it is difficult to call it toy for children when it comes to losing weight.
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, skill and resistance.Skakki jump is a highly effective activity, so there is no need to jump continuously for an hour to get the result.
However, to avoid injuries, you must master the team.The knees must be slightly folded, hold the rope at the height of their hip and hold their palms towards the body.Put your feet fingers, while keeping your knees relaxed and the body is perpendicular to the ground.When jumping, touch the ground gently, otherwise there is a risk of injuries.
An excellent thirteen minutes in the rope includes a minute of the exercise and a minute of rest later.Start with ordinary jumps, pushing with both legs and also landing on both legs.
Then alternate your legs.Change them through 10 rope rotations, jumping on one or the other.
Finally, the last stage: alternates the legs, but bends the legs on the knees 90 degrees in each jump.Finish training with an increase in cycle time, at this time, jumping in your favorite way, at least 5 minutes.
12. Aerobika step
Guru Guru, who was developed and became popular in the distant eighties, Gun Miller, the aerobic crossing, is a complex of low load exercises, which also burns well calories and giving the heart training.
The 45-minute passage burns approximately 550 calories, the target muscles are legs, hips and buttocks, as well as develop the muscles of the body and improve coordination.
The passage-Aerobium also implies cardiovascular training due to the passage platform.One foot is always on the platform or on the floor, which makes the aerobic pass be quite safe.
At the time of the aerobic steps, you burn the same heat and train the heart, as well as when 9 kilometers are run.You can go to the gym to the step of step classes or start training at home using DVD.If you choose classes at home, it is very important to buy a correct height step to avoid injuries.
The high degree increases the load on the knees, which can cause pain and injuries.Choose a platform for such a height, for which the knee will have to bend 90 degrees to place the leg in the passage.When performing the exercise, the whole foot must be in the steppe, the heel should not be separated from the platform, otherwise, Achillothens can occur.
Salto will lead to the risk of lesions, division or stressful fracture.
13. Cyclic training on a running tape
A running ribbon is an excellent way of burning fat.
Unfortunately, walking or running on a running tape is a fairly boring activity, and it can be difficult to motivate to train the necessary time.This is where cyclic training on a running tape is a real assistant.
For this type of training, a running tape is needed to increase the heart rate after strengthening the muscles.Training accelerates metabolism, which allows you to burn more fat per day.
In addition, so that it is not bored, the training on the tape to run is short, but intense, which means that it can deal with shorter periods of time at the same time, fully loading the body, including cardiovascular training.
Each of the three approaches is made three times in a row before moving on to the next approach. Before starting, adjust your running tape by 10% slope to increase the duration of training.
1 approach. Set the speed of your running tape 16 kilometers per hour.Run along the way for 30 seconds, then go down and make 10 thrust and 10 attacks.Repeat twice more.
2 approach. Set the speed of your running tape 17 kilometers per hour.Run 30 seconds, then make 10 weights of the weights in each hand, and then 10 turning for the abdominal press.Repeat twice more.
3 approach.Set the speed of your running tape 18 kilometers per hour.Run 30 seconds, tighten 10 times and do 10 twist for the press.
If you are a beginner, begin with a repetition of each approach and then increase to 3 approaches.
14.
Excess are very effective for abdominal muscles, abdominal muscles, chest muscles, shoulders, triceps, lower back and buttocks.50 push -ups will save you from 100 calories, but the real weight loss occurs because you broke your muscles.
The largest muscle volume increases the amount of burned fat, even when it does not train, and make you strong and give a tone.
One of the advantages of push -Us from the floor: you don't need additional equipment, you can do anywhere.Good technique is the main criteria to avoid injuries during exercise and obtain the greatest benefit of it.
Excess should be done slowly and significantly to control all movements and really make the muscles work.If you push too fast, your muscles will not receive benefits, while you will be at risk of injury.
Lie down mouth, place your hands a little wider than the shoulders, holding them a few centimeters beyond the shoulder line.Swears on the floor with the hands and fingers.Your body must be straight, from the head to the heels.Keep your back uniformly, don't lift and don't lower your head.Slowly it falls at a distance of 5 centimeters to the floor, folding the elbows at 90 degrees.
If classic thrusts cause pain in the dolls, tighten the palms in the fists and hold the body on them.
If you are a beginner, you may want to start with a modified thrust, keeping the weight on your knees and keeping your crossed ankles, which reduces the weight from half.
15. Work in the patio 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 participate in traditional sports to pump muscles and burn calories.
There are a series of classes that burn well calories, work in the patio is one of them.
Working with a rake, throwing garbage from the patio, the growing plants burn around 300 calories per hour, an hour of operation with a corteped will burn 330 calories.
An hour of working with a manual corteped burns 400 calories per hour, and remove weeds burns 350 calories per hour.
In addition to the fact that it loses calories, work in the patio is effective for pumping muscles, developing flexibility and illuminating.It may burn even more calories and pump muscles if you do some simple exercises while working in the patio.
For example, instead of sitting on his knees, when you collect weeds, you start with a standing position, he slowly folded to a squat position, arrances as many weeds as you can, then lift, striving by the back muscles.When the grass and the garden water, turn only the upper part of the body, leaving the bottom motionless.This will solve the oblique muscles of the press.
Making all slowly and consciously movements, you will burn more calories and increase more muscles.The same principle is valid when doing the house work: lift weights, sweep and wash the floors, clean with a vacuum and wash.
16. Training during television advertising
These classes are adequate for those who like to sit at home, run sneakers and a gym, not for them.
Instead of looking for another part of ice cream during television advertising, get out of bed and perform several simple exercises to burn calories, strengthen and accelerate metabolism.
In addition, during advertising, breathing gymnastics for abdomen weight loss is perfect, it is an excellent option to spend time.
At 1 hour, the television program is 18 minutes of advertising.If you observe 2 programs per day, this training will last 36 minutes, which will help lose weight and increase muscle tone.
For only 1 long equipment, you may burn 92 calories, make "legs together, apart" or exert "twist a press" during advertising, or may burn 205 calories, jump on a rope in advertising breaks.You can also squeeze twisting a press or squats, or raise weights for standard force training.
If you want to solve all the body's muscle groups for a two -hour team, alternate the exercises during each advertising pause.For example, during the first advertising, turn in the press.In the second announcement, jump on a rope.In the third: squats, etc.At the end of the night, he will resolve the main muscle groups, train his heart and burn a certain amount of calories.