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Full Body Exercises

a set of exercises for losing weight throughout the body

Many people dream of getting rid of extra pounds, but not everyone knows where to start.It is necessary not only to develop a set of exercises, but also to adhere to the correct diet.You should change your sedentary lifestyle to a maximally active one.

Where is the best place to start?

The first priority is to accustom your body to physical activity.At the initial stage, the time to complete the set of exercises is 20 minutes.Gradually the duration can be increased to 60 minutes per day.

Recommendations from fitness specialists:

  1. Any workout should begin with warming up the muscles and end with stretching.If you ignore these rules, you may get injured or cause other harm to your health.
  2. Repeat the exercise until a burning sensation is felt in the muscles.After that, repeat it 3 more times and move on to the next one.
  3. Before performing unknown exercises, it is advisable to watch the corresponding videos, since the wrong technique will not give the desired result and can lead to health problems.
  4. It is important to eat right when losing weight.You need to reconsider your diet: food additives, sauces, fatty and sweet foods should be excluded from the menu.
  5. Maintain a drinking regime: drink at least 1.5 liters of liquid per day.
  6. It is advisable to lead a healthy lifestyle.
  7. In addition to basic exercises, you can engage in any kind of sport.This could be dancing, cycling, running, swimming.
  8. Do not violate your training regimen.

For beginners, it is best to turn to fitness trainers.They will not only select the right load and create a schedule for visiting the gym, but will also give recommendations on nutrition and nutritional supplements.In addition, the trainer can show how to do this or that exercise so that it is as effective as possible.

Before starting classes, you need to purchase comfortable clothes and equipment: dumbbells weighing 2 kg, a jump rope, a non-slip mat.To burn fat at home, you can get at least one exercise machine.

Warm-up and exercises for quick weight loss

Warm-up is a set of basic exercises performed before training.Its task is to warm up the muscles and prepare them for further stress.Warm-up duration is from 5 to 10 minutes.Movements of each joint are performed carefully so as not to injure the muscles.Standard heating option:

  1. Arms and shoulders.Rotational movements of the shoulders forward and backward.The arms are straight, the hands are at the waist.Then make the same movements, but with your hands clenched into fists.
  2. Back.Stand up straight and slowly turn right and left.The legs remain motionless.Perform 20–30 times in each direction.You can perform rotating movements with your body.
  3. Legs.Stand on your toes, rise and lower yourself without your heels touching the floor.The higher you go, the more effective the heating.The back should be straight.

Finally, you can do 50 jumping jacks in place.After this, you can proceed to the main stage of the training.Fat begins to be broken down no earlier than half an hour after the start of physical activity.The more time you devote to sports, the faster the results will be visible.But you shouldn’t exhaust yourself with training and strict diets, as the body will experience stress, which will negatively affect your figure.

Training planning

Exercises for losing weight over the entire body will be most effective if you structure the training process correctly.Do not forget about a complete, but dietary diet.The main task is to distribute the strength load and cardio exercises so that the body does not overexert itself.

Sample lesson plan:

  1. Monday - strength training, cardio.
  2. Tuesday - cardio.
  3. The environment is power.
  4. Thursday - cardio.
  5. Friday - strength, cardio.

On Saturday and Sunday you can give your body a rest.

How much can you lose?

You can lose weight at home even without special training.Any physical activity helps burn calories.Weight loss reminder for the “lazy” (per 1 hour of activity):

  1. Fast walking - 250 kcal.
  2. Cleaning the house - 240 kcal.
  3. Driving - 175 kcal.
  4. Walking the dog - 230 kcal.

Targeted activity burns several times more energy:

  1. Dancing - 370 kcal.
  2. Swimming - 380 kcal.
  3. Rowing - 470 kcal.
  4. Running - 490 kcal.
  5. Jumping rope (15 minutes) - 200 kcal.

0.5 kg of fat contains 3700 kcal.Without changing your diet and playing sports, you can lose 500 g of fat per week.

Effective exercises for weight loss

Effective exercises that you can do at home:

  1. Squats.Stand straight with your feet shoulder-width apart.Lower your hips, buttocks should not be below your knees, and your back should be straight.Return to starting position.
  2. Push-ups.Hands are on the floor, palms under the shoulders.The torso and legs should form a straight line.If it is difficult to stand on your toes, you can go down to your knees.Then touch your chest to the floor and come back.
  3. Jumping.Squat halfway and jump to the side on your right leg.Without pausing, jump onto your left leg.It is important to maintain smooth movements: without jerks or delays.
  4. Lunge.Stand straight, feet shoulder-width apart, arms along your body.Take a step forward with your foot.Lower your left knee to the floor at a right angle.The knee should not extend beyond the toes of the left foot.Starting position and repeat on the other side.
  5. Balancing.Take your right leg in your right hand and move it back to the level of the back of your head.Direct your gaze straight ahead.Lean your body slightly forward.Bend your left knee slightly.For balance, you need to fix your gaze at one point.
  6. Side stand.Lie on your right side, placing your elbow under your shoulder.Raise your hips off the floor, placing your body weight on your forearm.After 3 seconds, lower and repeat.
  7. Oblique bridge.Lie on your back, place your arms along your body.Bend your knees without lifting your feet off the floor.Raise your hips so that there is a straight line from your shoulders to your knees.Keep your back straight.Hold the pose for 3 seconds and return to the starting position.
  8. "Flight of Superman"Lie on the floor with your arms extended forward.Raise your legs and upper body, but do not lower your head.Hold for 3 seconds and lower.

It is advisable to do each exercise in 2 sets of 10–15 times.

A set of exercises for training

Exercises can be aimed at individual problem areas of the body.By choosing the right classes for yourself, you can create an individual training program.Exercises, depending on the direction of impact, are divided into the following types:

  1. For thighs and buttocks.This area is the most problematic.Fat is most often deposited in the abdominal area.Effective exercises include swings, lunges and squats.
  2. For the back.A figure cannot be beautiful without correct posture.After 40 years, the muscles are not able to support the spine as before.Here you will need exercises such as “Mill”, “Basket” and “Snake”.
  3. For the press.They can be included in your workout or performed separately: in the morning or evening.This includes Plank and Scissors.Crunches are suitable for the lower abs.
  4. For arms and shoulders.In adulthood and after a sharp weight loss, the skin on the hands sags.To give your muscles elasticity, you need to do push-ups, raises to the side, and pull-ups.

The duration of the training should be between 30 minutes and 1 hour.Either a trainer or a doctor will tell you the optimal time.

Training program

This torso training program is designed in such a way that one muscle group is worked every day.Beginners in sports can not perform all exercises, but only some of them.

Monday

On Monday you need to do exercises to lose weight in the upper body:

  1. Push-ups from the floor.
  2. Bench press.The exercise engages the triceps when the bar is taken with a narrow grip.
  3. Bent over arm extension with dumbbells.

Do each exercise in 2 sets of 12 times.

Tuesday

Working out the back and biceps muscles:

  1. Pull-ups.An upper block pull is suitable as a lightweight option.The exercise should be performed towards the chest.The optimal weight for beginners is 5–10 kg.
  2. Horizontal block thrust.Feet should be at shoulder level.The pull should be done towards the waist.
  3. Lifting dumbbells or barbells.For girls, light weight is suitable.

The exercises are performed in 3 sets of 13 times.

Wednesday

Complex for hands and neck:

  1. Circular rotations of the head.All exercises related to the neck are performed carefully so as not to pinch the nerves or injure the vertebrae.The exercise is a warm-up exercise.It should be performed within 2 minutes.
  2. Head tilts with weights.You can use the strength of your own arms as an additional load.To do this, you need to lock them together and put them to the back of your head.The hands will press lightly on the back of the head while the head rises to the starting position.Instead of hands, you can use a light barbell disc.In this case, the exercise is performed in a lying position on a bench.
  3. Curling arms with dumbbells.
  4. Hammer curls with weights.

Do 3 sets of 14 reps.

Thursday

Working out the thighs and buttocks:

  1. Squats with a barbell.Place your feet wider than your shoulders.During execution, the back is straight and slightly tilted.
  2. Squats with extended arms.For greater effect, you can take 3 kg dumbbells.Do 20 squats.
  3. Leg press - 13 times.To enhance the work of the leg muscles, it is advisable to place them narrower.
  4. Squats using a Smith machine.Perform 2 sets of 12 times.
  5. Lunges - 17 times on each leg.

This complex is not suitable for daily use, despite the fact that it quickly burns up calories.

Friday

Exercises for shoulders and calves:

  1. Walking up the stairs with weights - 4 minutes.
  2. Squats.The emphasis is on toes - 28 times.Should be done slowly.It is not the quantity that is important here, but the correct technique.
  3. Raising on your toes, to a standing position - from 15 to 25 times.
  4. Barbell row (to the chin).The elbows at the top point should be turned to the sides.Perform 5 times.
  5. Raising dumbbells in front of you - 3 sets of 8 times.
  6. Raising arms with weights.Dumbbells weighing up to 5 kg are suitable for girls.Repeat 10 times.

Saturday

Cardio exercises should be performed at least once a week.This program not only improves heart function, but also promotes weight loss.Cardio exercises increase endurance and serve as a warm-up before strength training.The program is suitable for home execution, the exercises are done in a circle:

  1. "Burpee."You need to stand up, squat down, do a plank and do push-ups.Then return to the starting position.Perform 15 reps.
  2. Plank running.Starting position - plank.To do this, you need to rest your hands on the floor at a right angle.Place your shoulders under your elbow joints.Pull your body up, knee towards your chest.Return to starting position.The optimal duration of the exercise is 2 minutes.
  3. Lunges forward with jumping up.The knee should not touch the floor.Jump as high as possible.Repeat jumping 28 times.
  4. Jumping with legs spread.At the same time, the gluteal muscles, thighs and abs are worked out.Duration - 1 minute.
  5. Elbow plank with leg raise.Keep your lower back straight.Perform for 1 minute.

For beginners, 20 minutes of cardio training is enough.

Sunday

Complex training:

  1. Squats with a barbell.Sit down so that your pelvis is below your knees.The lower you perform squats, the more effect the exercise will bring.Make 2 passes 6 times.
  2. Pull-ups.The exercise is performed at a slow pace, without sudden movements.For a lightweight version, a horizontal hang is suitable.The difficulty of the task depends on the height of the crossbar.Perform 2 times 10 repetitions.
  3. Thrust to the chest in the upper block.The wider the grip, the more the back muscles work.Do 17 times in 4 passes.
  4. Leg press.The exercise should be performed with maximum range of motion.Repeat 13 times in 2 passes.
  5. Forward lunges with dumbbells.The legs should be spread wide apart, with the toe of one of them turned inward to maintain balance.Perform 17 times.

In order for the training to be effective, you need to take 2-minute breaks between exercises.During this time, the pulse will return to normal.