You can no longer get from the fact - in order to lose weight safely and for a long time, you have to really eat and do physical exercises.
Exercises burn calories, increase muscles, which is required for the acceleration of the metabolism - so that you burn even more calories and lose even more weight.
Find your clothes for classes, choose one of the sixteen best exercises to lose weight and today stand as healthy and thin on the way to yourself.
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.However, if you expect to see a complex of simple movements here that can be easily made at home, then you are wrong.
Effective ways to reduce the amount of subcutaneous fat are always physical activity, and the greater the intensity of the training, the greater the results.Yes, some of the proposed skills can be carried out at home, especially if they have a lot of excess weight and it is difficult to end immediately in increased training.We talk about exercises, that is, you have to train and I suggest that you have to practice that it really contributes to losing weight effectively.The right nutrition helps to collect fat and physical activity helps to burn fat deposits quickly.
1. Go
Going is an excellent exercise to reduce weight: it does not require equipment, except that a decent couple of comfortable shoes and you do not need a subscription to the gym.
This is a slightly loaded body exercise, which means that you don't drive her crazy to break your knee or get a kind of injury, which you can leave on a replacement bench for a week or even months.
For those who have health problems, including obesity and heart diseases, walking is an effective, non -loading lesson, which leads to an improvement in the general state of health and the spiritual well.
Depending on how much they weigh, walking at a distance of 10 kilometers in 1 hour per minute of 5 to 8 calories or from 225 to 360 calories for a 45-minute walk.
At such a speed that is 45 minutes a day almost every day, you can drop half a kilogram per week without changing your habits.
So take shoes to walk, switch on the player and go on the area.
If you live near your work and memory, make the main type of transport on foot and you will find out how your calories are burned.If the weather is bad, go on a local path or alley or run on a treadmill.
2. Training with weights for weight loss
Weights - cylindrical shape, iron balls with a pen.In contrast to conventional switching densels, the weight of the weight is unevenly distributed, which means that your body has to work in order to compensate for it with the weight of the weight.
Girewwärmen not only burn up to 400 calories in 20 minutes, but also strengthen the heart, the calm, correct attitude, act on all important muscle groups and also stabilize them.
Since exercises with weights include the functioning of all bodies muscles, such training accelerates the metabolism, so that the body burns fat faster, the heart "pumps" the heart, so that you get aerobic training.Indeed, 20-minute training with weights corresponds to a ten-kilometer-lying run of the burned calories and the influence of the cardiovascular system.
For successful training with weights, however, you need adequate skill to avoid injuries and receive the greatest benefit from the training.If you are only dealing with weights, take a lesson in which you will receive tips on the technology of execution of exercises and safety rules that should follow with severe scales in training.
3. Swimming
Active swimming can burn from 400 to 700 calories per hour.When losing weight, all types of swimming are effective, starting with a rabbit on the chest, "brassus" and even swear like a dog.
Swimming is a very effective and tonic method for weight loss.These are exercises with a low shock load on the feet, they give strength, sound and train 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 a good choice for those who suffer from bronchial asthma because wet air helps to clean the airways.
Many athletes use lessons in the pool during recovery after injuries as sideways.When the body is immersed in water, its weight is 10% of the real body weight.In addition, the water is 12 times denser than the air, which makes it ideal for strengthening and maintaining the muscles in good condition.
During swimming, all main muscle groups are involved, from the press and the muscles of the back to the muscles of the arms, legs, thigh and glutable muscles.Swimming effectively complements other exercises than running, walking or their personal type of fitness.
Don't you know how to swim?No problem.If you can swim from one end of the pool to another, you can swim well enough to reduce the weight.
4. Cycling
Another effective non -musical way of losing weight is cycling.Depending on the weight, speed and terrain, it can burn 372 to 1100 calories per hour.
In contrast to running, cycling does not load the joints so much, and even a beginner can drive a few miles, not too tired.
Bicycle sports are better because different sections of the area make it possible to train well and to strengthen the muscles of the lower body and the cardiovascular system.
If you live near work, cycling can stimulate the production of endorphins and accelerate your metabolism.He also saves petrol.If cycling near you is difficult or dangerous, you should think about training wheels.
Office in most fitness rooms, training wheels are least traumatic and still most effective to burn calories and accelerate the metabolism.
Even runners or cyclists who take part in training wheels seasonally.More than 30 kilometers can be wrapped for an hourly lesson, and competing participants can reach speeds that cannot be reached on a real bike.
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5. Orbitrak (elliptical simulator)
The orbit of the house or in the gym is an unobtrusive way to train all muscle groups.
The orbit less charging legs than a treadmill also has movable handles with which you can find out the muscles of the upper body in addition to the muscles of the lower body examined.
With elliptical simulators you can select the intensity of the training, reduction and increase of the ramp or withdrawal.How to train different groups of the leg muscles, front and rear bars.
The average person with the help of an orbit can burn more than 600 calories per hour.Movements on it simulate movements when running without injuries and prevent the knees and other joints from "wear".For those who suffer from arthritis, diseases of the support device and obesity in the support of support, orbit is a great way to start without the risk of injury.
When you are busy in orbit, you hold the moving handles and not for parties to increase the number of calories burned and get the muscles of the hands in good condition.
Do not rely on calories on the simulator if you want to know the exact number of burned calories.Instead, try to keep the pulse rate by 85 percent while increasing the load.
6. Run
If you are one of the people who love to run, you are lucky.
By running burns, about 600 calories per hour helps to strengthen bones and connective tissue, which prevents the normal rhythm, the diseases of the heart system, stroke and some types of cancer beats.
The only thing you need for running is a good pair of shoes to protect the joints, and a player with your favorite music when it helps to keep the rhythm and improve motivation.
Interval training can increase the number of calorie -burned calories in running.The interval training is also referred to as "speed work" and includes short idiots, usually running in 30 seconds and 2 minutes at maximum speed.
The intervals burn many calories in a short time, improve their metabolism in order to burn more calories during the day and increase muscle mass.
Today experts recommend not stretching before running.If they warm up to the marched, raise your knees up or last 5 minutes before the run.
Since running is traumatic, you can damage your joints.It is better to always have professional equipment with the right running gate shoes that are suitable for your gear.
7. Tennis
A good amount of tennis games can burn up to 600 calories per hour.
If you like paired games, tennis is an ideal option to stay in shape.It is also suitable for those who do not like to get involved with physical exercises and who like to compete.
You don't have to be a good tennis player to lose weight.In the end, running after the balls is also a kind of training.
One characteristic of this game is that the muscles of all body work, tennis, contribute to improving flexibility, spiritual balance, attitude and reducing stress.
During the game, especially every time you hit the ball, the muscles of the hands, the stomach and legs are involved.They strengthen their health and burn calories.However, this is not all that is included in the game process.You train your brain every time you play tennis because you quickly take further actions into account and plan the game.
Games like tennis improve brain function and the ability to remember new things.They also increase the top bone mass.Interestingly, tennis is included in the list of games that strengthen human bones.
8. High intensity interval training
This is one of the most effective and affordable ways to reduce body weight.
You only have to deal with 20 minutes three times a week to achieve great results, burn a lot of calories and increase the metabolism and awaken fat burning.
Such training includes many exercises that consist of short but intensive exercises, according to which there are less intensive or relaxation times.
Beginners should not be involved in interval training in the first few months.
Standard interval training, for example cycling, swimming, running, heavy athletics, even walking, takes 20 minutes, but burns more calories than a twenty -minute training of ordinary intensity.
Start with a warm up to five minutes.Accelerate as far as possible in the sixth minute.Restore your breath for the entire seventh minute.Repeat the fast/slow cycle (without warm -up) 5 times and then carry out light exercises for three minutes.
A high intensity interval training or HIIT has a number of significant advantages.Not only are they much faster to achieve the desired fitness level, but also to increase aerobics endurance.In fact, after 2 weeks, your aerobic performance is better training better than if you have endurance exercises for 8 weeks, e.g.B. running.
9. Crossfit
Crossfit and high intensity training are suitable for those who have been doing sports regularly for several months.
Initially, this program was developed for the training of the operational reaction service and the Special Forces.
Crossfit will definitely not take the desire to deal with you.In contrast to other programs that aim at a kind of exercise for a certain time, CrossFit includes many exercises.These are intensive, fat -burning exercises.
Crossfit training is aimed at all main parameters of the athletes such as endurance, flexibility, speed, strength and aerobic endurance.
If you deal with CrossFit, there is not a single day similar to another.For example, a CrossFit training program -Funs of 20 pull -ups, 30 push -ups, 40 twisting, 50 squats, in this sequence, with a three -minute break between repetitions.
Of course, CrossFit is not for the faint of heart, this program is very effective in the combustion of calories and fat and also improves physical endurance and increases the metabolism.
To achieve the greatest benefit of CrossFit, you have to complete a different program at least three days a week, but perfectly 5 days a week.
Great news - the programs themselves are short, lasting 15 to 20 minutes if they are carried out correctly.
10. Skikreuz
If you love nature, you like cold and snow, skiing should be your favorite activity.
Skikreuz is a rigid training that develops all the main groups of your body muscles during skiing with backup and traction movements for muscles.This is a great way to train coordination and balance.
The ski German includes strength exercises, heart training, burns depending on the weight and intensity of the training of 500 to 600 calories per hour.
Your muscles work hard while skiing.However, since they all work together, they have moments of calm on ice, they can be a low load on the muscles for a long time.In addition, the heartbeat will increase when skiing, but not so much that you have to stop relaxing.
Make sure you selected the equipment for your safety and your comfort during training.You don't have to spend a lot of money, but you have to have a heat 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 ski.It is better for beginners to start slowly and to prevent long, slow idiots until the rhythm and shape become natural.
As soon as the rhythm stabilizes, let the skis lead to a journey through the winter miracle that was unveiled around them.Let your brain relax while the body does all the work.So at the end of the trip you will be rested and updated.
11. Rack
The jumping part is a popular pastime on playgrounds across the country, but it is difficult to call it a children's toy when it comes to weight loss.
Only 10 minutes on the rope jump as many calories as a mile in 8 minutes.
An hour of jumping on a rope burns more than 800 calories and influences the muscles of the arms, legs and body and also strengthens the joints.
This is also a great activity to improve coordination, skill and endurance.Skakakki jumping is a highly effective activity, so it has to always jump on it for less than an hour to achieve the result.
To avoid injuries, however, you have to master the equipment.The knees should be easily bent, hold the rope at the height of their hips and their palms in the body.Pull off your toes as you can relax and the body is perpendicular to the floor.Touch the ground quietly when jumping, otherwise there is a risk of injury.
An excellent 13 -minute training on the rope includes a minute of the exercise and a minute break afterwards.Start with ordinary jumps, press both legs and end up on both legs.
Next change your legs.Change them by 10 rotations of the rope and jump to one or the other.
Finally in the last stage: alternative your legs, but bend your legs 90 degrees with every jump.End the training with increasing cycle time at this time and jump in your preferred way, at least 5 minutes.
12. Step aerobics
Guru Guru, who developed and popular in the distant 1980s, Gun Miller, Stief-Aerobic-I-I is a complex of exercises with a low load that also burn calories well and give the heart to the heart.
The 45-minute level aerobic burns by 550 calories.
Step-aerobics also implies cardio training due to the step platform.One foot is always on the platform or on the floor, which makes the step aerobic pretty safe.
In the hour of the classes of step aerobics, burn the same calorie and train the heart and when running 9 kilometers.You can either go to the gym to the classes of the Steibleus or start training at home with DVD.If you choose courses at home, it is very important to acquire a step of the right height to avoid injuries.
The high degree increases the load on the knees, which can lead to pain and injuries.Choose a step platform of such a height for which the knee has to be bent 90 degrees to put the leg on the crotch.When executing the exercise, the entire foot should be on the steppe, the heel should not detach from the platform, otherwise Achillochens can occur.
The jumping leads you to the risk of injury, division or stressful fracture.
13. Cyclic training on a treadmill
A treadmill is a great way of burning fat.
Unfortunately, walking or running on a treadmill is a rather boring activity, and it can be difficult to train the necessary time.Here the cyclical training on a treadmill is a real assistant.
A treadmill is required for this type of training to increase the heart rhythm after carrying out strength exercises that strengthen the muscles.The training accelerates the metabolism so that you can burn more fat a day.
In addition, it is short, but intense that the training on the treadmill is not bored.This means that at the same time you can handle shorter periods and can completely load the body, including cardio training.
Each of the three approaches is carried out three times in a row before switching to the next approach. Before the start, adjust your treadmill by 10% incline to increase the training time.
1 approach. Set the speed of your treadmill 16 kilometers per hour.Run on the way for 30 seconds, then get out and make 10 push -ups and 10 attacks.Repeat twice.
2 approach. Set the speed of your treadmill 17 kilometers per hour.Perform for 30 seconds, make 10 flexions of dumbbells in each hand and then twist 10 for the abdominal press.Repeat twice.
3 approach.Set the speed of your treadmill 18 kilometers per hour.Let it run for 30 seconds, press 10 times and twist 10 for the press 10.
If you are a beginner, start with a repetition of each approach and then increase to 3 approaches.
14.
The excess is very effective for the abdominal muscles, the abdominal muscles, the chest muscles, the shoulders, the triceps, the lower back and buttocks.50 push -ups save 100 calories, but real weight loss occurs because they pump their muscles.
The greater muscle volume increases the amount of burnt fats, even if they do not train, and they make them strong and indicate a sound.
One of the advantages of push -ups from the floor - you do not need additional equipment, you can carry out anywhere.A good technique is the main criterion to avoid injuries during the exercise and get the greatest advantage of it.
Excessions have to be carried out slowly and sensibly in order to control all movements and really get the muscles up to running.If you press up too quickly, your muscles do not receive any advantages while you have injury risks.
Place your face down, put your hands wider than your shoulders and hold them out a few centimeters over the shoulders.Swear on the floor with hands and fingers.Your body should be straight from head to heels.Keep your back evenly, do not raise and do not lower your head.Slowly fall on the floor to a distance of 5 centimeters and bend the elbows to 90 degrees.
When classic push -ups cause pain in the wrists, press your palms into fists and hold the body on them.
If you are a beginner, you may want to start with modified push -ups, keep the weight on your knees and keep your ankles crossed, which half reduces the weight.
15. Working in the courtyard or in the house
If you belong to one of those who think that training is as pleasant as a hot poker in mind, remember that you do not have to practice with traditional sports to pump muscles and burn calories.
There are a number of classes that burn calories well, it is one of them.
Work with a rake, throw garbage out of the yard and grow plants burn about 300 calories per hour.An hour of operation with a lawnmower burns 330 calories.
An hour with a manual mower burns 400 calories per hour and the undressing of weeds burned 350 calories per hour.
In addition to the fact that you lose calories, the work in the yard is effective to pump muscles, develop and illuminate flexibility.You can burn even more calories and inflate the muscles if you do some simple exercises during work in the courtyard.
Instead of sitting on your knees, when you collect weeds, start with a standing position that is slowly bent out of a squat position to tear out as much weeds as possible, then take up and strain your back muscles.If you irrigate the lawn and the garden, just turn your upper body and leave the lower one motionless.This will work out the weird muscles of the press.
If you slowly and consciously carry out all movements, you burn more calories and increase more muscles.The same principle is valid when executing the work of the house - lifting weight, washing the floors, cleaning and washing with a vacuum cleaner.
16. Training during advertising on TV
Such classes are suitable for those who like to sit at home, run sneakers and a gym - not for them.
Instead of choosing another part of ice during advertising on TV, get out of bed and carry out several simple exercises to burn calories, become stronger and accelerate the metabolism.
Even during advertising, it is perfect if the gymnastics breathes for the weight loss of the abdomen, a great option to spend time with advantage.
The television program is 18 minutes of advertising at 1 hour.If you look at 2 programs a day, such a training lasts 36 minutes, which contributes to losing weight and increasing the muscle tone.
For only 1 long equipment, you can burn 92 calories, "legs, carry your legs apart" or train "Twisting on a Press" during advertising, or you can burn 205 calories and jump on a rope in advertising brass.You can also turn by twisting a press or squats or increasing dumbbells for standard strength training.
If you want to work out all the body's muscle groups during a two -hour equipment, alternate the exercises during every advertising break.For example, make the press twist during the first advertising.Jump on a rope on the second display.In the third place - squats etc. At the end of the evening you will work out the main muscle groups, train your heart and burn a certain number of calories.