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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 proper nutrition.You should change your sedentary lifestyle to a maximally active lifestyle.

Where is the best place to start?

The first priority is to get your body used to physical activity.In the initial phase, the completion time for the series of exercises is 20 minutes.The duration can gradually be increased to 60 minutes per day.

Recommendations from fitness specialists:

  1. Every workout should start with warming up the muscles and end with stretching exercises.If you ignore these rules, injury or other health damage may occur.
  2. Repeat the exercise until you feel a burning sensation in your muscles.After that, repeat three more times and move on to the next one.
  3. Before performing unfamiliar exercises, it is recommended to watch the relevant videos, as the wrong technique will not give the desired result and can lead to health problems.
  4. When losing weight, it is important to eat right.You need to reconsider your diet: food additives, sauces, fatty and sweet foods should be excluded from the menu.
  5. Follow a drinking regime: drink at least 1.5 liters of fluid per day.
  6. It is advisable to lead a healthy lifestyle.
  7. In addition to basic exercises, you can do any kind of sport.This can be dancing, cycling, running, swimming.
  8. Don't violate your exercise program.

For beginners, it is best to contact fitness trainers.They not only select the right load and draw up a schedule for visiting the gym, but also give recommendations on nutrition and 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 skipping rope, a non-slip mat.To burn fat at home, you can purchase at least one piece of exercise equipment.

Warm-up and exercises to lose weight quickly

A warm-up is a series of basic exercises performed before training.Its job is to warm up the muscles and prepare them for further stress.The warm-up time is 5 to 10 minutes.The movements of each joint are carried out carefully so as not to injure the muscles.Standard heating option:

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

Finally, you can perform 50 Jumping Jacks in place.After that, you can proceed to the main phase of the training.Fat loss begins no earlier than half an hour after physical activity begins.The more time you devote to exercise, the faster the results will be visible.However, you should not overexert yourself with training and strict diets, otherwise the body will experience stress, which will negatively affect your figure.

Training planning

Exercises for losing weight on the whole body are 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 break.

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. House cleaning - 240 kcal.
  3. Driving - 175 kcal.
  4. Walking the dog – 230 kcal.

Through targeted activity, a multiple of energy is burned:

  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 exercising, you can lose 500g of fat per week.

Effective exercises for weight loss

Effective exercises you can do at home:

  1. Squats.Stand straight with your feet shoulder-width apart.Lower your hips, your buttocks should not be below your knees, and your back should be straight.Return to the starting position.
  2. Push-ups.Hands are on the floor, palms under shoulders.Your torso and legs should form a straight line.If it is difficult to stand on your tiptoes, you can get on your knees.Then touch your chest to the floor and come back.
  3. Jump.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 past the toes of the left foot.Starting position and repeat on the other side.
  5. Balance.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.Tilt your body slightly forward.Bend your left knee slightly.To maintain balance, you must focus your gaze on one point.
  6. Side stand.Lie on your right side and place your elbow under your shoulder.Lift your hips off the floor and shift your body weight onto your forearm.After 3 seconds, lower and repeat.
  7. Sloping bridge.Lie on your back and 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. “Superman’s Flight”Lie on the floor with your arms stretched out in front of you.Raise your legs and upper body, but do not lower your head.Hold for 3 seconds and lower.

It is recommended to perform each exercise in 2 sets of 10-15 times.

A set of exercises for training

Exercises can be specifically targeted at individual problem areas of the body.By selecting the courses that are right for you, you can put together an individual training program.Depending on the direction of impact, exercises 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.Without the right posture, a figure cannot be beautiful.After 40 years, the muscles are no longer able to support the spine as before.Here you will need exercises such as “grinder”, “basket” and “snake”.
  3. For the press.They can be integrated into your workout or done separately: morning or evening.These include planks and scissors.Crunches are suitable for the lower abdominal muscles.
  4. For arms and shoulders.In adulthood and after significant weight loss, the skin on the hands becomes slack.To give your muscles elasticity, you need to do push-ups, lateral raises 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 core training program is designed to train one muscle group every day.Beginners can't do all of the exercises, only some of them.

Monday

On Monday you need to do exercises for losing 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 stretch with dumbbells.

Do each exercise in 2 sets of 12 times.

Tuesday

Training the back and biceps muscles:

  1. Pull-ups.An upper block train is suitable as a light version.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 height.The pull should be towards the waist.
  3. Lift dumbbells or barbells.Light weight is suitable for girls.

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 done within 2 minutes.
  2. Head tilts with weights.As an additional burden, you can use the strength of your own arms.To do this, you need to put them together and attach them to the back of your head.The hands press lightly on the back of the head as the head rises to the starting position.You can also use a light barbell plate instead of your hands.In this case, the exercise is performed while lying on a bench.
  3. Curling arms with dumbbells.
  4. Hammer curls with weights.

Do 3 sets of 14 reps.

Thursday

Training the thighs and buttocks:

  1. Squats with a barbell.Place your feet wider than your shoulders.When performing this, the back is straight and slightly inclined.
  2. Squats with arms outstretched.For a greater effect, you can use 3kg dumbbells.Do 20 squats.
  3. Leg press – 13 times.To improve the work of the leg muscles, it is recommended to place them narrower.
  4. Squats with a Smith machine.Perform 2 sets of 12 times.
  5. Lunges – 17 times on each leg.

This complex is not suitable for daily use, although it burns calories quickly.

Friday

Exercises for shoulders and calves:

  1. Walking up the stairs with weights - 4 minutes.
  2. Squats.The emphasis is on the toes - 28 times.Should be done slowly.It's not about the quantity, but about the right technique.
  3. Raise on tiptoes to a standing position – 15 to 25 times.
  4. Barbell row (up to chin).The elbows at the top point should be turned to the sides.Perform 5 times.
  5. Lift dumbbells in front of you – 3 sets of 8 times.
  6. Raise 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 exercise before strength training.The program is suitable for home execution, the exercises are performed in a circle:

  1. “Burpee.”You need to stand up, squat, do a plank and do push-ups.Then return to the starting position.Perform 15 reps.
  2. Plank walk.Starting position - plank.To do this, you need to place your hands on the floor at a right angle.Place your shoulders under your elbow joints.Pull your body up, knee toward your chest.Return to the starting position.The optimal duration of the exercise is 2 minutes.
  3. Lunge forward and jump up.The knee should not touch the floor.Jump as high as possible.Repeat the jump 28 times.
  4. Jumping with your legs spread.At the same time, the glutes, thighs and abdominal muscles are trained.Duration - 1 minute.
  5. Elbow plank with leg raises.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 so that your pelvis is below your knees.The deeper you squat, the greater the effect of the exercise.Do 2 passes 6 times.
  2. Pull-ups.The exercise is performed at a slow pace and without sudden movements.For a light version, a horizontal suspension is suitable.The difficulty of the task depends on the height of the crossbar.Perform 10 repetitions 2 times.
  3. Hit the chest in the top block.The wider the grip, the more the back muscles are stressed.Do 17 times in 4 sets.
  4. Leg press.The exercise should be performed with maximum range of motion.Repeat 13 times in 2 sets.
  5. Forward lunges with dumbbells.Legs should be spread wide apart, with the tip of one leg turned inward for balance.Perform 17 times.

For training to be effective, you must take 2-minute breaks between exercises.During this time the pulse returns to normal.