Exercise, along with an appropriate low-calorie diet, greatly accelerates the weight loss process. In order to lose extra pounds as quickly as possible, you definitely need to know which exercises for losing weight are most effective.
First, you need to say a few words about the very process of training aimed at losing weight. In order for them to give the best results, classes should last at least 1 hour, since the fat burning processes are started only 30-40 minutes after the start of physical activity. Exercise at maximum intensity for better calorie burning. The breaks between workouts should not exceed one day. You need to increase the intensity of training gradually, starting with minimal loads.
Aerobic exercise is considered to be the most effective for weight loss. These include any physical activity of medium or low intensity, performed for a long time and requiring significant endurance. With such loads, the respiratory and cardiovascular systems are more loaded. Aerobic exercise includes walking, running, cycling, dancing, skating, etc.
In addition to aerobic exercise, strength exercises should also be present in each workout. Their set will depend on the areas that you would like to work through in the first place.
The most effective exercises for losing weight in the abdomen are twisting, torso and leg lifts. To perform twists, you need to lie on your back on the floor, throw your legs on some elevation so that the angle between the lower leg and the thigh is 90 degrees. Then, putting your hands behind your head, you need to pull your torso to your hips. You need to perform twisting for 30-50 repetitions in 3 approaches. If you feel that the exercise is too easy, you can pick up a small weight.
To get rid of unnecessary folds on the sides, you can perform side bends. You will need a dumbbell for this exercise. It must be taken in one hand. The other hand must be placed behind the head, feet should be placed shoulder-width apart. After that, tilt to the side should be performed. The dumbbell should slide over your thigh and pull you down. Then you need to straighten up and bend in the opposite direction. Thus, 15-30 reps should be done. Then you need to take the dumbbell in the other hand and do the exercise on the other side. In total, you need to complete 3-5 approaches on each side. In addition, a gymnastic hoop does an excellent job with training the press and lateral muscles. You can rotate it as long as you like.
There are many exercises for weight loss in the thigh area. They need to be performed with the help of weights attached to the ankle or with the help of special elastic bands. You can work out the back, front, inner and outer sides alternately. Each exercise is performed for 15-20 repetitions.
For pumping the buttocks, lunges are the most effective exercise. It is best to do them by picking up dumbbells. Starting position - standing, legs together. First, you just need to make a wide step with your right foot forward, with your left knee touching the floor. Then you need to push off and stand up to the starting position. Then repeat the lunge with your left foot. For each leg, 15-20 reps should be done.
To develop the muscles of the arms, you can perform dumbbell lifts for biceps, triceps, side extensions, as well as various variations of these movements.
In general, there are a huge number of effective weight loss exercises. There is no way to describe them all in one article. The only thing I would like to advise: change the set of exercises once a month and a half. This is necessary so that the body does not have time to adapt to the load. Habituation leads to a significant decrease in the effectiveness of training.
