17 best exercises for weight loss
Health / / December 19, 2019
All you need to lose weight and achieve a perfect figure - a healthy diet, dedication, patience and daily performance of a complex exercise. About what kind of exercise is best to promote fat burning, you will learn from this article.
1. Squat
One of the best and most natural exercise man. This movement is working all the muscles in the lower body, including the glutes and hamstrings. It also provides a load for the body muscles and deep muscles of the abdomen and back.
2. Pushup
This is one of the best exercises for the upper body, because it works out all the muscles of the chest to the back, arms and even your abs. Make sure your shoulders are positioned above the wrist. Bend your arms and try to keep your chest and thighs were as close as possible to the floor, but not touching it.
3. Bridge
Bridge will strengthen your glutes and hamstrings as well as your abdominals, back and inner thighs. You can do this exercise as a lifting one leg up.
4. Lunge
Step forward with your right foot and sit down on it until the front knee lo bend 90 degrees and knee touches the floor back legs. Then straighten up and take a step forward with the left foot, repeating the exercise in the opposite direction.
5. Plank
Good for us to familiar strip. It has become one of the key elements to strengthen the muscles of the body. You can do this exercise as bent and arms straight. Make sure that your hips, heels and shoulders were a single straight line.
6. Triceps Dip
This exercise is meant for the muscles in the back of the shoulder. If you find that feel discomfort in the wrists, then try to change their position or take breaks to rest them.
7. Single Leg Deadlift
This is one of the best ways to strengthen the hamstring, glutes and the back, which is very often ignored. Stand on one leg with the knee slightly bent, and then lower the body forward until you take a position parallel to the floor. Pause, then return to start. Do a few repetitions, then switch legs and repeat to the other side.
8. Spinal Balance
It begins an exercise in the emphasis lying on the hands and knees. Extend your right arm straight forward. Synchronously Lift up your left leg behind you so that it was a straight line with your body and outstretched arm. Then touch the elbow of his right hand in his left knee, which is pulled forward. Your spine is rounded at this time, and the chin rests on the chest. Repeat this movement several times.
9. Bicycles
This exercise toasts real fire your abdominal muscles because they are used to stabilize and rotate the body. It has also been proven that this exercise activates more muscle fibers in the direct and oblique abdominal muscles than the standard twist.
10. Kick Downs
This simple exercise can help you build a stronger back and make you less prone to injury. From a prone position Lift up the straight leg up to a right angle. Keep your buttocks at the same floor. Lower the legs down, and then, without touching the floor, getting back.
11. Side Lunge
Most people just do lunges forward or backward. But attacks aside not less useful. This exercise is a great addition to any training plan, because working on your muscle fibers, tendons and ligaments in the other direction.
12. Burpees
The great thing about this exercise is that it combines cardio and power load. It is a set of movements of the whole body, including the muscles of the arms, back, abdomen and legs. To increase the load, add a jump after straightening.
13. Switch Lunges
This is a simple but effective way to strengthen the entire lower part of the body: quads, hamstrings, glutes, calves. Bonus: it also involves the exercise of the trunk muscles that help you jump higher and keep the balance.
14. Pullup
Pull-ups are one of the most difficult exercises with body weight. It loads the muscles of the back, chest, shoulders and arms as a few others movements. If you can not immediately perform the usual pull-ups, then try to take the help or use a special simulator to facilitate this exercise at first.
15. Jumping Jack
Sometimes jumping many do not like, but when it comes to increasing bone density, it is a great thing. Jumping Jack is one of the best plyometric exercises is fantastic also affects the cardiovascular system.
16. Mountain Climbers
One of the best complex of exercises that you can find. This exercise combines the load bracket with the movements of his chest tightens the knees. Leg movements also load your abs and help burn calories. It is important that you monitor compliance with correct posture throughout the exercise and keep your body and shoulders straight.
17. Tuck Jump
These jumps pulling your knees to your chest is an extremely powerful and fun exercises that will help you to strengthen your body, including the heart. It's also a great way to improve your agility, strength and increase your ability to jump higher.
The above exercises are universal and self-sufficient to achieve this result you. You can freely link from their own systems, varying the sequence and number of repetitions according to the state of his health. Each exercise has dozens of modifications that allow purposefully work out different muscle groups and significantly diversify the workout. Thus, a total of half a dozen basic movements, you can create a training program virtually any level of complexity.