Effective physical exercises to lose weight.

Exercises to lose weight are as necessary as proper nutrition and strong motivation.It is on these three pillars that the entire process is based, allowing you to quickly get rid of extra kilos, regardless of their quantity.But today there are so many different complexes and types of physical activity that it is easy for a beginner to get confused.A professional trainer or a basic knowledge of which exercises are most effective for burning fat stores can help you navigate.

Basic classification of exercises.

All types of physical activity can be divided into certain categories, which have different effects on the human body.Therefore, to lose weight, it is best to perform complex exercises that combine different categories of exercises.Only this strategic approach allows you to exercise all muscle groups as thoroughly as possible and ensure not only a reduction in the volume of adipose tissue, but also a beautiful muscle relief.

All physical exercises can be divided into:

• Aerobic– intended to provide maximum oxygen flow to cells and tissues through intense deep breathing and increased blood circulation.These exercises are performed at a high pace, without weights and with a large number of repetitions.They accelerate metabolic processes and promote faster fat burning.
• anaerobic– This category includes all exercises performed with weights.They promote the rapid growth of muscle fibers and the development of physical strength.But for those who have large fat reserves, anaerobic exercise can play a cruel joke: the muscles will grow under the fatty membrane and the body, although it will become stronger and more resilient, will increase even more in volume.Therefore, to lose weight you have to combine anaerobic exercises with aerobic exercises.
• Dynamic– exercises that are performed in movement: dance classes, gymnastics, modeling, various types of aerobics.To burn fat, dynamic exercises must be performed at a fairly fast pace.This is greatly facilitated by fast rhythmic music, which can be turned on during home training.

• Static– a very unique type of physical activity, which mainly trains endurance, the vestibular apparatus and coordination of movements.Many static exercises include yoga, Pilates, stretching and other areas of fitness.Static loads are very useful for beginners, as they create minimal stress on the heart, do not increase blood pressure and do not overload the joints.But at the same time, they help speed up the metabolism and prepare the body for more intense stress.
• Cardio– a type of physical exercise that mainly develops the cardiovascular system.The most popular types of cardiovascular exercises are running, swimming, cycling, jumping rope, skiing, skating, and walking.They make all the muscles of the body work, without exception, while burning calories quickly and accelerating the body's metabolic processes.To lose weight quickly, daily cardiovascular exercise is a must.

Ideally, the set of exercises you do to lose weight includes all of the categories listed above.Only for women it is better to focus on aerobic exercises, and for men, anaerobic ones, since it is very important for them to have sculpted muscles.

For teenagers, these heavy weight strength training sessions are off-limits.They can cause delayed growth and the development of a spinal hernia.

Training at home

Even though modern gyms offer many different types of group training, many still prefer to exercise at home.This is mainly due to a catastrophic lack of time.An important role is also 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 optimal temperature, wear comfortable clothes and shoes.

The basic set of weight loss exercises proposed below combines several types of physical activity and is suitable for people of any age and sex, including those who are very overweight.They are simple, effective and the entire complex does not take 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 training, and not to exercise later than 2 hours before bedtime.

1. Run on the spot.At a medium pace, raising your knees high, arms bent at the waist, working actively while moving (2-3 minutes).
2. Squats.Place your feet shoulder-width apart, back straight, and hands on your belt.Crouch down, arms extended forward, thighs parallel to the floor, stand up.
3. Jump rope.For beginners, traditional jumps are sufficient;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).
4. Lunges.Feet together, hands on your waist, back straight.Alternate forward lunges with the right and left legs and return to the starting position.
5. Lateral raise with dumbbells.Stand straight, feet shoulder-width apart and arms down.Slowly raise your straight arms with dumbbells to the sides until they are parallel to the floor, then lower them just as slowly.
6. Triceps training.Stand straight, feet shoulder-width apart, one arm lowered and the other raised from the dumbbells above your head.Bend your arm at the elbow, lowering it behind your head, then return it to the raised position, repeat the same number of times with the other hand.
7. Breast job.Lie on your back, with your elbows close to your body and your hands with dumbbells on your chest.Raise them, hold them for a few seconds, lower them.
8. Dumbbell push-ups.Lie down, with your hands pressed on the dumbbells.Do as many push-ups as you can.
9. Plank.Lie on your back, with your palms directly under your shoulders.Keep your body level with your arms extended for as long as possible.
10. Scissors.Lie on your back, with your hands behind your head and straight legs raised at 45 degrees.Make leg movements that imitate the work of scissors.

11. Raising the pelvis.Lie on your back, with your legs bent at the knees, your entire foot on the floor, and your arms along your body pressed to the floor.Raise your pelvis as high as possible without lifting your shoulders off the floor, hold it in this position as long as possible and lower it.
12. Bicycle.Lie on your back, with your legs at a 90-degree angle.Perform movements that simulate riding a bicycle.
13. Lean forward.Sit on the floor, with your legs extended and your back straight.Bend forward, try to reach your toes with your fingers and touch your forehead to your knees, stay there for a few seconds and stretch.
14. Birch.Lie on your back, with your legs straight.Raise your legs and pelvis vertically, supporting your body with your hands in your lumbar region and without lifting your shoulders off the floor.Hold this as long as possible and get off.
15. Extension.Do several random exercises to stretch muscles and ligaments without using too much effort.This will relieve tension and make the body more flexible.

Repeat each exercise 10 to 15 times and gradually increase the number of repetitions, until you reach 50. These 50 repetitions can be divided into three sets of 15 times, between which there is a pause of no more than 60 seconds.

This will keep your heart rate in the zone that promotes fat burning as quickly as possible.

If while training you want to add complements to this complex and somehow diversify it, you can search the Internet for videos with master classes from famous fitness trainers.They contain interesting original exercises and also provide useful tips on how to eat better and exercise to achieve results faster.

Reviews and contraindications.

There are practically no contraindications for the above complex.It contains the best exercises that are available to absolutely everyone.

It is not recommended to exercise if you are very tired or stressed.Exercise will not provide any benefit to an organism that is being attacked by viruses, infections or is simply recovering from a serious illness.

It is dangerous for pregnant women to train alone: there are special groups for them, where classes are held under the supervision of a doctor and with constant monitoring of their well-being.

Reviews of those who have tested the effectiveness of the proposed exercises say that within a month the first results become visible not only on the scales, but also visually.

It does not allow you to lose too much weight;loads of this level are clearly not enough for this.However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and is ready for intense training or higher repetitions.

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 a very decent result for home training.