12 exercises for weight loss, which can handle every
Sport And Fitness Educational Program / / December 19, 2019
Any exercises work on burning calories, including cardio, they can not be separated. But the unit time is burned a different amount of calories. To lose weight by 5-7% per month, you need to perform the exercises that involve more muscles, and work to the maximum amplitude.
Petr Sharkov, master of sports of weightlifting, head coach of the fitness club «Republika Novogorsk". Experience a personal trainer - 17 years
For each exercise, do 3 sets of 20 repetitions. Rest between sets - 1-2 minutes.
To enhance the effect, add a cardio training: run, swim, Ride a bike.
And do not forget eat right. Otherwise nothing happens.
1. Squats with a step to the side
Which muscles are working: gluteus, quadriceps and hamstrings. Exercise is also developing coordination.
From the starting position "feet together" takes a step to the side and a deep squat right in the middle, not pulling on one leg. Heels should be pressed to the floor, hands - are bent at the elbows at the breast, legs - wider shoulders. The back straight at all times.
2. Ups weight to the chin
Which muscles are working: Middle Delta.
Legs shoulder width apart, back straight. The weight (it is possible to use a water bottle) to hold a direct grip. Take a weight with which you will be able to do 20 repetitions.
Gently lift the weight to the chin, elbows pull up. Then lower to full extension.
3. Dead traction with dumbbells
Which muscles are working: glutes, hamstrings and back muscles a little.
Feet shoulder width apart, back straight. Smoothly follow tilts forward so that dumbbell (or water bottles) dropped to mid-calf. The weight should be such that you are able to do 20 repetitions.
Keep your back straight. Just smoothly return to its original position.
Petr Sharkov, master of sports of weightlifting, personal trainerDead craving a little different from the tripod. Focuses on one muscle - the hamstrings, but the most disconnected waist.
4. Dead traction with weights on one leg
Which muscles are working: glutes, hamstrings and back muscles a little.
One leg pull, set aside a second back-to-toe. Legs slightly bent at the knees, the focus comes on the heel of the feet protruding forward. It turned back leg helps keep the balance.
Lean forward, back all the time straight. Shall bring the dumbbells up to mid-calf and slowly lift the body, but not unbend completely - keep muscle tension.
After three approaches switch legs and repeat.
5. Zashagivaniya one foot on the curb
Which muscles are working: quadriceps and hamstrings, glutes.
One leg standing on a pedestal, the second retracted. Holding hands behind the bar, one leg bent at a right angle so that the knee does not go beyond the toe, and the other is lowered and pull back until the toe touches the floor.
Rise to the initial position, the supporting leg straightening through. The back straight at all times, the body leans slightly forward.
After three approaches switch legs and repeat.
6. overtures
Which muscles are working: quadriceps and hamstrings, glutes.
One foot take a step forward, a second pull back. The legs should be parallel to each other and crossed. Arms bent at the elbows and close to the body.
squat deep to the back leg knee touches the floor, and bend angle of each leg was straight.
After three approaches switch legs and repeat.
7. Push-ups with knees
Which muscles are working: large pectoral muscles, triceps, front delts.
Take the prone position, rest your palms on the floor, hands arrange the wider than shoulders, elbows take aside. Relying on his knees, follow push ups with a straight back.
Petr Sharkov, master of sports of weightlifting, personal trainerThe wider apart the elbows, the more work the pectoral muscles. If your elbows close to the body, longer working the triceps.
8. Lead legs lying side
Which muscles are working: small buttock.
Lie on your side, bend your arm at the elbow and place your head in the palm. Back and legs - straight. Gently raise and lower leg.
After three approaches switch legs and repeat.
9. Breeding lying legs
Which muscles are working: lead.
Lie on your back, pull your hands at your sides, palms down. Lift the leg to a right angle is formed between them and the housing.
Gently splay and legs. Do not throw them abruptly when breeding, movements should be smooth.
10. leaned forward
Which muscles are working: hamstrings, gluteal.
Feet shoulder width apart, hands folded just above the chest level, as if you are sitting at school desk.
From a standing position bend forward, keeping your back straight. When you angle the legs are slightly bent.
11. ups hips
Which muscles are working: lumbar and gluteal.
Lie on your stomach and bend your knees. Hand bend at the elbows and put it under his head. Lift the hips, briefly detaining them in this position and lower smoothly.
12. Sultanchiki
Which muscles are working: obliques and rectus belly.
Petr Sharkov, master of sports of weightlifting, personal trainerAbdominal exercises to help build muscle mass, but to a lesser extent contribute to weight loss. Yet they should include training to maintain muscle tone.
Lie on your back, pull your hands at your sides, palms down. Bend your knees and cross them at the ankles, knees apart.
Lift the legs to form a right angle with the body, and begin to exercise: tighten the legs to the chest and return to the starting position.
The shooting took place in the gym, "Tabata Drive".
see also
- 8 best exercises for weight loss →
- 5 diets, the efficacy of which is confirmed by scientists →
- How to lose weight by 5-10 kg: training and nutrition programs for sustainable results →