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17 best exercises for weight loss
All you need to reduce weight and achieve ideal shape — a healthy diet, dedication, patience and daily execution of a complex exercise. About which exercises best promote fat burning, you will learn from this article.
1. Squat
One of the best and most natural human exercise. This movement is working all the muscles in the lower body, including glutes and hamstrings. It also provides the load for the muscles of the body and deep muscles of the abdomen and back.
2. Pushup
This is one of the best exercises for the upper body, because it is working all the muscles from chest to back, arms and even your abs. Make sure your shoulders are over the wrists. Bend your arms and try to keep your chest and hips as close as possible to the floor without actually touching it.
3. Bridge
The bridge will strengthen your glutes and hamstrings as well as abdominals, back and inner thighs. You can do this exercise with raising one leg up.
4. Lunge
Step forward with your right leg and sit on it until the CE front knee bent at 90 degrees and the knee of the back leg touches the floor. Then stand tall and step forward with your left leg, repeating the exercise in other party.
5. Plank
We are well familiar strap. It has become one of the key elements to strengthen the muscles of the body. You can perform this exercise as the bent and straight arms. Make sure that your hips, heels and shoulders were a straight line.
6. Triceps Dip
This exercise targets the muscles on the back of the shoulder. If you find that you feel discomfort in the wrists, try to change their position or take breaks for them to rest.
7. Single Leg Deadlift
This is one of the best ways to strengthen the hamstring, glutes and back, which are very often ignored. Stand on one leg with slightly bent knee and then lower your torso forward until you occupy a position parallel to the floor. Pause, then return to start. Do a few reps and then switch legs and repeat on the other side.
8. Spinal Balance
The exercise begins in the push-up position on hands and knees. Pull your right hand straight forward. Simultaneously lift up your left leg behind you so that it made a straight line with your body and outstretched arm. Then tap the elbow of the right hand of his left knee, which pulled forward. Your spine at this time rounded, and the chin rests on the chest. Repeat this movement several times.
9. Bicycles
This exercise is burning real fire your belly muscles because they are used for stabilization and rotation of the housing. It was also proven that this exercise activates more muscle fibers in the direct and oblique abdominal muscles than standard crunches.
10. Kick Downs
This simple exercise can help you build a stronger back and make you less prone to injury. From the prone position raise your straight legs up to a right angle. Do not tear off the buttocks from the floor. Lower your legs down and then, not touching the floor, raise back.
11. Side Lunge
Most people do lunges forward or backward. But the attacks are less useful. This exercise is a great addition to any training plan because working on your muscles, tendons and ligaments in the other direction.
12. Burpees
The great thing about this exercise is that it combines cardio and weight training. It represents complex movements for the whole body, including the muscles of the arms, back, abdomen and legs. To increase load add jump after rectification.
13. Switch Lunges
This is a simple but effective way to strengthen the entire lower body: quadriceps, biceps of thighs, buttocks, calves. Bonus: this exercise also involves the muscles that help you jump higher and keep balance.
14. Pullup
Pullups are one of the most difficult exercises with body weight. It's taxing the back muscles, chest, shoulders and arms like few other movements. If you can't do normal pullups, then try to take help or use a special device 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 that are just fantastic also affects the cardiovascular system.
16. Mountain Climbers
One of the best overall exercises that you can find. This exercise combines the plank with load movements is pulled up to his chest knees. Foot traffic also load your abs and help burn calories. It is very important that you enforce proper posture throughout the exercise and keep your shoulders and body straight.
17. Tuck Jump
These jumps with knees up to the chest are extremely powerful and fun uprajnenii that will help you to strengthen your entire body, including the heart. It is 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 result you. You can randomly assemble from their own complexes, by varying the sequence and number of repetitions depending on your health condition. Each exercise has dozens of modifications, it provides a systematic way to work out different muscle groups and significantly diversify the training. Thus, only half a dozen basic movements, you can create a training program virtually any level of complexity.published
Author Dmitry Gorchakov
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: lifehacker.ru/2012/12/25/17-luchshikh-uprazhnenijj-dlya-snizheniya-vesa/
1. Squat
One of the best and most natural human exercise. This movement is working all the muscles in the lower body, including glutes and hamstrings. It also provides the load for the muscles of the body and deep muscles of the abdomen and back.
2. Pushup
This is one of the best exercises for the upper body, because it is working all the muscles from chest to back, arms and even your abs. Make sure your shoulders are over the wrists. Bend your arms and try to keep your chest and hips as close as possible to the floor without actually touching it.
3. Bridge
The bridge will strengthen your glutes and hamstrings as well as abdominals, back and inner thighs. You can do this exercise with raising one leg up.
4. Lunge
Step forward with your right leg and sit on it until the CE front knee bent at 90 degrees and the knee of the back leg touches the floor. Then stand tall and step forward with your left leg, repeating the exercise in other party.
5. Plank
We are well familiar strap. It has become one of the key elements to strengthen the muscles of the body. You can perform this exercise as the bent and straight arms. Make sure that your hips, heels and shoulders were a straight line.
6. Triceps Dip
This exercise targets the muscles on the back of the shoulder. If you find that you feel discomfort in the wrists, try to change their position or take breaks for them to rest.
7. Single Leg Deadlift
This is one of the best ways to strengthen the hamstring, glutes and back, which are very often ignored. Stand on one leg with slightly bent knee and then lower your torso forward until you occupy a position parallel to the floor. Pause, then return to start. Do a few reps and then switch legs and repeat on the other side.
8. Spinal Balance
The exercise begins in the push-up position on hands and knees. Pull your right hand straight forward. Simultaneously lift up your left leg behind you so that it made a straight line with your body and outstretched arm. Then tap the elbow of the right hand of his left knee, which pulled forward. Your spine at this time rounded, and the chin rests on the chest. Repeat this movement several times.
9. Bicycles
This exercise is burning real fire your belly muscles because they are used for stabilization and rotation of the housing. It was also proven that this exercise activates more muscle fibers in the direct and oblique abdominal muscles than standard crunches.
10. Kick Downs
This simple exercise can help you build a stronger back and make you less prone to injury. From the prone position raise your straight legs up to a right angle. Do not tear off the buttocks from the floor. Lower your legs down and then, not touching the floor, raise back.
11. Side Lunge
Most people do lunges forward or backward. But the attacks are less useful. This exercise is a great addition to any training plan because working on your muscles, tendons and ligaments in the other direction.
12. Burpees
The great thing about this exercise is that it combines cardio and weight training. It represents complex movements for the whole body, including the muscles of the arms, back, abdomen and legs. To increase load add jump after rectification.
13. Switch Lunges
This is a simple but effective way to strengthen the entire lower body: quadriceps, biceps of thighs, buttocks, calves. Bonus: this exercise also involves the muscles that help you jump higher and keep balance.
14. Pullup
Pullups are one of the most difficult exercises with body weight. It's taxing the back muscles, chest, shoulders and arms like few other movements. If you can't do normal pullups, then try to take help or use a special device 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 that are just fantastic also affects the cardiovascular system.
16. Mountain Climbers
One of the best overall exercises that you can find. This exercise combines the plank with load movements is pulled up to his chest knees. Foot traffic also load your abs and help burn calories. It is very important that you enforce proper posture throughout the exercise and keep your shoulders and body straight.
17. Tuck Jump
These jumps with knees up to the chest are extremely powerful and fun uprajnenii that will help you to strengthen your entire body, including the heart. It is 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 result you. You can randomly assemble from their own complexes, by varying the sequence and number of repetitions depending on your health condition. Each exercise has dozens of modifications, it provides a systematic way to work out different muscle groups and significantly diversify the training. Thus, only half a dozen basic movements, you can create a training program virtually any level of complexity.published
Author Dmitry Gorchakov
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: lifehacker.ru/2012/12/25/17-luchshikh-uprazhnenijj-dlya-snizheniya-vesa/
