7 exercises to lose weight for all muscle groups

Building a lean, athletic body is not easy, especially when you want it all at once. For this, training complexes are being developed for all muscle groups. They keep your whole body in good shape and burn as many calories as possible. Goodbye extra centimeters at the waist, butt and hips!

Here are some weight loss exercises that you can quickly and easily learn to repeat at the gym and at home.

But first, warm up well, you can start by running in place or walking intensely.

Universal exercise - burpee

It is difficult to imagine a more complex load, because the muscles of the arms, chest, biceps, hips, buttocks and abs are involved and the core muscles develop. At first glance, it seems that it is not difficult to complete the exercise, exactly until the moment when you try to do it.

1. Sit down, put your hands on the floor.
2. Push and stretch your legs back in a flexed position.
3. From this position, pull your legs sharply up to your arms.
4. Get up and jump.
5. Finish with a clap.

After 5 repetitions, you will feel a burning sensation throughout your body. Work on a stopwatch, alternating 30 seconds of vigor with 2 minutes of rest. To achieve the result, follow 2-3 approaches.

Exercises for the abdomen and waist

To lose weight on the abdomen and sides, start with a rotating lift.

During the task, the rectus and oblique abdominal muscles are worked. Great for those who have extra volumes in this area, as well as for people with sedentary work, as low back pain is reduced.

The technique is simple:

• Sit on the floor / yoga mat with your knees bent so your heels rest.
• Tilt your back and keep it straight.
• Cross your arms in the lock and place them behind your head, your elbows should be open to your sides.
• Then, start vigorous push-ups, alternating sides.

Do at least 30 repetitions.

"Scissors"

This method will help to build abs and legs. There are several levels of difficulty, the easiest is when the legs are at a 90 ° angle. The image shows the most difficult of the options. The body strives hard and requires concentration of strength and breathing.

1. Lay on your back. The head, back and lower back are pressed against the floor.
2. Breathe in, raise your legs straight to a height where you feel comfortable performing (10 to 90 °).
3. Start by crossing your legs in the air without touching the floor.

Repeat 3 sets of 30 swings.

Leg Exercises

The most simple and famous exercise for hips and buttocks -squats. . . You can run them in the classic version or complicate them, for example, by adding balance sheets.

• Start with a deep squat, making sure that your knees do not extend beyond your toes.
• Transfer the weight of the body to the support leg, rotate the body and give a strong kick (blow).
• Return to the starting position and squat again. Repeat the exercise with the other leg.

Two to three sets of 20 repetitions should be sufficient.

Forward advances

It is difficult to imagine a leg workout without this exercise. In addition to the muscles, coordination also develops.

• Stand with your feet hip-width apart, slightly bent.
• Take a big step forward, keeping your back straight.
• Transfer your body weight to your dominant leg.
• You should have three right angles: on the right and left knee, between the leg and the body.
• Freeze for a few seconds in this position and resume the original pose.

For a fat-burning effect, perform 2-3 sets of 20 times. When you get used to the load, use weights - weights or improvised means (for example, water bottles).

Hand exercise

Push ups

Many girls avoid this exercise because they are afraid of having male hands as a result. Rest assured, to get this relief you need to work hard and more than a year. We know that push-ups are not done for many. There is nothing wrong with that. If it is difficult to extend your arms with your legs straight, do so on your knees. When your muscles get used to the load, try the classic version again.

Start with 2 sets of 10 repetitions and work your way up gradually.

Chest and back exercise

This area accumulates a minimum of excess fat, but it needs to be pumped to have a beautiful posture and maintain harmonious body proportions. Take a few minutes to exercise"Boat"or"Superman". . .

• Take the starting position - lying on the floor, face down, stretch your arms forward.
• Inhale and gently lift your chest and legs off the floor.
• As you exhale, lower yourself to the starting position.
• Repeat without stopping 20 times (3 sets).

All of these exercises can be done at home, but let's be honest, in most cases there are 1000 and 1 excuses. Magic pendants, a competitive spirit and, sometimes, the necessary equipment are lacking.

Unusual ways to lose weight with loads on all muscle groups

If classic methods don't work and basic exercises are tedious, try the options outside the home. For example, jumping on a trampoline. Not just those seen in parks or children's attractions, but sports ones. You will receive a tremendous load on your entire body, but be prepared to spend the next day inseparably with a sore throat.

Another option is rock climbing. At first glance, it may seem that only the arms are working there, but it is not so, the whole body and legs are also involved in the lifting process. Isn't it a variety?

If you haven't heard of Zumba, we are coming to you. There is a special magic to this - exercising to the beat of the music.

Many girls in the process of intense weight loss face the problem of sagging skin. It loses its elasticity and becomes loose. It seems that everything possible is being done to avoid this and, as a result, another figure is added to the figure's problems. Don't be alarmed, this is a normal physiological process. Keep practicing.

General recommendations

There is no universal recipe for weight loss, consider its characteristics and individual parameters. The rate of weight loss is different for each person, calculate how many calories you need to burn in order to lose weight.

Try to get a taste of the training and learn to enjoy it. Record how you feel after the sport, how much energy, joy and self-satisfaction exercise gives you.

Do not neglect heating and cooling. These are important and necessary steps to help you avoid injury.

Can't study at home? As practice shows, the best motivation is to buy a subscription. Just the thought of skipping a workout starts to suffocate an inner frog. In addition, seeing other people's results will make you want to try even harder.