Slimming training is very important as well as proper nutrition and strong motivation. In these three whales the whole process stops, allowing you to quickly lose extra pounds, regardless of the amount. But today there are so many complex and different types of physical activity that it is easy for a beginner to get confused. Professional trainers or basic knowledge of which exercises are most effective for burning fat storage can help you navigate.
Classification of basic training
All types of physical activity can be divided into specific categories that affect the human body in different ways. Therefore, for weight loss, complex loads are best, combining various categories of training. Only with such a strategic approach can you work on all muscle groups as a whole and ensure not only a reduction in the amount of adipose tissue, but also a wonderful muscle relief.
All physical exercises can be roughly divided into:
- Aerobics- aims to provide cells and tissues with maximum oxygen flow through deep deep breathing and increased blood circulation. Such exercises are performed at a high rate, without weight and with a large number of repetitions. They speed up metabolic processes and contribute to fat burning as quickly as possible.
- Anaerobics- This category includes all exercises done with weights. They contribute to the rapid growth of muscle fibers and the development of physical strength. But with those with large fat deposits, anaerobic exercise can play a cruel joke: muscles will grow under the fat membrane and the body, although becoming stronger and more durable, will grow even more. Therefore, for weight loss, anaerobic exercise must be combined with aerobic exercise.
- Dynamics- exercises performed in movement: dance classes, gymnastics, forming, various types of aerobics. Dynamic training should be done at a fast enough rate to burn fat. This is largely facilitated by fast-paced rhythmic music, which can be played while exercising at home.
- Static- a very unique type of physical activity, which mainly trains endurance, vestibular instruments and movement coordination. Many static exercises include yoga, pilates, stretching, and other fitness areas. Static loads are very beneficial for beginners, as they cause minimal pressure on the heart, do not increase blood pressure or burden the joints. But at the same time, they help speed up metabolism and prepare the body for stronger stress.
- Cardiois a type of physical exercise that primarily develops the cardiovascular system. The most popular types of cardio exercise are running, swimming, cycling, rope jumping, skiing, roller skating, and racing. They make all the muscles in the body function, without exception, while burning calories quickly and speeding up metabolic processes in the body. For rapid weight loss, a daily cardio load is a must.
Ideally, the exercise routine you do to lose weight should cover all of the categories listed above. Only for women, it is better to focus on aerobic exercise, and for men - anaerobics, because it is very important for them to have muscle relaxation.
For teens, this strenuous exercise is prohibited. They can cause stunted growth and the development of hernias.
Training at home
Although modern fitness clubs offer a wide range of group workouts, many still prefer to work out at home. This is mainly due to lack of time. At least the role is played by the fact that at home it is easier to create comfortable conditions for yourself: turn on your favorite music, ventilate the room and set the optimum temperature regime in it, wear comfortable clothes and shoes.
The basic weight loss training group suggested below incorporates a wide range of physical activities and is suitable for people of all ages and genders, including those who are overweight. It is simple, effective, and the whole complex does not require much time and can be done at any time of the day. The only condition is not to eat one hour before and one hour after exercise, and not to exercise more than 2 hours before bed.
- Running in place.With average speed, knee lift high, arms bent at waist level, actively working while moving (2-3 minutes).
- Squats.Place your feet shoulder-width apart, straight back, hands on belt. Sitting, arms extended forward, hips parallel to the floor, standing.
- Jump rope.For starters, a traditional jump is enough, over time you can complicate the task by twisting the rope in the opposite direction or crossing your arms with the rope in front of your chest (3-5 minutes).
- Lungs.Legs together, hands on belt, straight back. Lung intersection with right and left legs forward and back to starting position.
- Ride the Side Dumbbell.Stand up straight, feet shoulder-width apart, arms down. Slowly lift the straight arm with the dumbbell to the side to a position parallel to the floor, then lower slowly.
- Triceps training.Standing upright, feet shoulder-width apart, one arm lowered, the other lifted from the dumbbells above. Bend your arms at the elbows, lower them behind your head, then return to the raised position, repeating several times with the other hand.
- Breast training.Lying on his back, elbows pressed to body, arms with dumbbell in chest. Understand them, hold on for a while, lower.
- Dumbbell pressure.Take a lying position, hands clasped dumbbells. Perform maximum push-ups.
- Board.Take a lying position, palms just below the shoulders. As long as possible, keep the body flat on the outstretched arms.
- Scissors.Lying on his back, arms behind head, straight legs raised 45 degrees. Perform a foot swing that mimics the work of scissors.
- Raise the pelvis.Lying on his back, legs bent at the knees, feet all on the floor, arms along the body pressed to the floor. Raise the pelvis as high as possible, without lifting your shoulders off the floor, hold in this position for as long as possible, lower.
- Bicycles.Lying on his back, feet are understood at a 90 degree angle. Perform movements that simulate cycles.
- Bend forward.Sit on the floor, legs straight, back straight. Bend forward, trying to reach the toes with the fingers, and the knees with the forehead, keeping it that way for a few seconds and parallel.
- Birch.Lie on your back with your legs straight. Lift your legs and pelvis vertically, supporting the body with your hands in the lumbar region, do not tear your shoulders off the floor. Stay like this for as long as possible, down.
- Stretch.Do voluntary stretching of muscles and ligaments without too much effort. This will release tension and make the body more flexible.
Repeat each exercise 10-15 times, and gradually increase the number of repetitions, making it 50. You can divide these 50 repetitions into three sets of 15 times, with a pause of no more than 60 seconds.
This will keep your heartbeat in the fat burning zone as soon as possible.
If, while you are training, you want to add additions to this complex and somehow diversify it, then you can search the Internet for videos with master classes by well-known fitness trainers. They contain interesting copyright exercises, as well as provide useful tips on how to eat and exercise better to get results faster.
Reviews and contraindications
There are almost no contraindications to the above complex. It contains the best training available to everyone.
Exercise is not recommended if you are very tired or stressed. It will not benefit the body, being attacked by a virus, infection, or just recovering from a serious illness.
It is dangerous for pregnant women to practice on their own - there are special groups for them, where classes are held under the supervision of a doctor and with continuous monitoring of their well-being.
Reviews for those who have tried the effectiveness of the proposed training on themselves say that after a month the first results become not only visible on a scale, but also visually.
He does not allow too much weight loss - this level load is clearly not enough for this. However, after 3-4 weeks of daily exercise, the body becomes stronger and more resilient and ready for intensive training or more repetition.
With regular exercise, you lose weight at a rate of up to 1 kilogram per week. In combination with proper nutrition - up to 5-7 kilograms per month. This is an excellent result for home training.