Good exercises for losing weight. The best exercises for slimming legs and thighs: reviews

It is no secret to anyone that you can get rid of excess fat layer only in two effective ways: by playing sports and surgically. No diet, medication and coding can help in solving this problem.

In the focus of this article, good weight loss exercises that any person can perform at any time convenient to him. Attention will be given first of all to the contingent of people who have serious problems with excess weight. Accordingly, all the exercises described below will be designed for mildly motivated newcomers, who find it hard to fit into ready-made fitness programs.

Desire - first of all

Before getting acquainted with the exercises and methods of their implementation, it is worth a moment to distract and understand what it is for. What goals are pursued by a person who wants to quickly lose weight: to become more beautiful, improve health, to prove something to relatives, to achieve sports results in another sport.

No matter what exercises are better to do for weight loss, the main thing here is motivation, without which there will simply not be a result. Need a clear goal (visualization of the final result) and an action plan, painted monthly. Only after this, you can start training. Otherwise, there is no need to take up a deliberately failed affair.

Also, you should think about focusing directly on the exercises themselves. As you know, every little thing: conversation, television, the Internet or extraneous noise can distract a person from any occupation. It is necessary to eliminate all possible interference. The options here are few: music, motivating video or hard trainer. The first option is preferable because of its simplicity.

Step aside

It is also worth mentioning the physiology of the human body, which many beginners could forget. It is impossible to remove fat in one place. Elimination occurs throughout the body in proportion and is always calculated as a percentage. For example, with a large accumulation of fat on the abdomen and hips and a small amount on the face and hands with the help of intensive training, the surplus will first of all disappear from the face and hands, in view of the fact that there is less sediment. And it does not matter at all what parts of the body were being loaded.

Control is performed better by monthly weighing and measuring all the basic parts of the body: waist, hips, chest, neck, forearm, shin. Also, professional athletes recommend newcomers to study only the top 20 best exercises for weight loss and do not waste time on other complexes. Everything should be in moderation.

Technique of execution

Athletes have a saying that the technique of carrying out any exercise is correct and traumatic. Naturally, after the injury, most beginners leave the sport for good. Therefore, the technique of doing the exercise should be given a lot of time. For example, the best exercises for weight loss of legs and hips, many beginners work out for about one month. After all, in addition to the danger of injury, an incorrectly performed exercise will not bring the effect.

Remember the algorithm of correct execution from the first time is impossible, so many coaches recommend that you outline all the workouts and fully describe the technique and technique. In this there is nothing shameful, besides, constantly monitoring their studies, the newcomer is given the opportunity to independently identify the best sets of exercises for weight loss. After all, all people have different organisms, and accordingly, the effectiveness of training will be different.

The main thing is always to make a base

Losing weight is the transformation of fat deposits into energy. Accordingly, the task of any newcomer is to activate the process of energy absorption by the body. There are several ways to do this:

• To include in work the large muscles that function at the expense of internal energy;
• Increase body temperature (calories are spent on cooling);
• Accelerate the metabolism (pulse, sweating, water balance).

Naturally, you can use all methods at the same time, it's true that a beginner athlete, whose body is not ready for such overloads, is better not to rush at the initial stage, since the heart can not withstand the load. The best exercises for rapid weight loss should be studied gradually and begin to recommend professionals with leg muscles. The fact is that it is the feet of a person who are major consumers of energy.

The most effective exercise

It is believed that squats with a barbell can not be replaced. This is the only exercise that can load almost all the muscles of the human body. And the basic focusing of the load is carried out on the hips and buttocks of the athlete. Therefore, sit-ups and are included in the best exercises for weight loss. For girls, many coaches advise not to waste time in the initial stages of training on other muscle groups (the first two months) and focus only on the legs.

In practice, many newcomers are faced with the inconvenience of squats with the barbell, and try to change them for some alternative (bench press in the simulator, walking in single file and other ineffective exercises). This should not be done. Squatting can not be changed. It is recommended to perform 4-5 approaches for 12-15 repetitions. The break between exercises should be no more than 3 minutes. The interval for rest must be constantly reduced, bringing it to 30-40 seconds.

Together cheerfully to walk

In the best exercises for weight loss of the legs and hips necessarily include attacks with dumbbells. Another extremely inconvenient exercise, which in just a few seconds can increase the pulse rate and fully load the muscles of the hip joint. However, it is this exercise that coaches recommend to all beginners. Unlike sit-ups with a barbell, an athlete in attacks can independently shift the focus of the load, transferring it from the front muscles of the thigh to the buttocks. This is quite simple, you just need to shift the center of gravity, bending forward, or aligning your back and taking your shoulders back.

It is recommended to perform falls in fewer approaches (2-3), but to emphasize repetitions (18-20). Yes, in the first month, such indicators are difficult to achieve, but in the future, the result will be achieved. The main thing here is not to overdo it, because this exercise exercises the heart most of all.

Useful traction

Romanian are not only gypsies and their songs. Among the athletes deserve respect good slimming exercises called "Romanian traction", which are performed with a barbell or dumbbells, and are able to effectively load the buttocks and muscles of the back of the thigh. Here everything is quite simple - following the technique, you do not need to squat or bend over. It is only necessary to take the pelvis back - the body of the athlete himself is carried away down the bar. Naturally, the load is felt during the ascent, when the pelvis needs to be returned by pushing it forward, back to its original position.

Exercise is simple and very effective. Its professionals are recommended to perform with great weight for 4-5 approaches. As for repetitions, it is better to limit the number by 10-12 times. Do not forget about the rest - 30-40 seconds will be enough to restore strength. This exercise is better to finish training, because it is able to slow down the moving muscles of the legs. After the Romanian thrust to make squats or lunges problematic.

Ahead of the whole planet

What the beginner does not need to do is run a race. Rather, this sport is useful, but at a certain stage of training. The best cardio exercises for weight loss should start with ordinary walks with a speed of 5-6 kilometers per hour. For many, this load may seem weak, but after walking on the treadmill for 40-60 minutes, beginners quickly take their words back.

A person who wants to lose weight quickly, simply must always and everywhere move on foot at a fast pace. At work, from work, to the store or to visit - only on foot. Every day for walks should take at least one hour.

Even feeling great, an aspiring athlete should better abandon high-speed runs that can lead to a heart attack or stroke of any unprepared organism. Do you want a load? Please - on the treadmill you can change the angle of ascent. Literally a few degrees upwards from the horizontal will force the heart and leg muscles to work in harsh conditions.

I twist and turn

Many people believe that a hoop, or hula-hoop, rotated at the waist or hips, is able to break fat deposits, turning them into energy. This is another stupid thing from people who have not studied well in school. With this inventory, many newcomers can quickly lose weight, thanks to the intensity of the training. After all, as in the case of fast walking, the human body uses the muscles of the thighs, buttocks, back and abdomen.

The best exercises for losing weight of men with excess weight begin with such static exercises. Strong sex is much worse given squats, lunges or walks in the hill. The man's heart needs a dynamically increasing load, so there's nothing wrong with the fact that the coach recommends turning the hoop during training, and does not point to the barbell and dumbbells. Any professional cares first of all about the health of the student.

A fight with a shadow

The best exercises for slimming your hands are inextricably linked with active sports such as wrestling, boxing or karate. Yes, the logic in this is present, however, again, referring to the physiology of man, it becomes clear that the fat goes away more quickly than from the stomach or buttocks.

As for martial arts, they are welcomed by all coaches. After all, any active sport can quickly burn calories. That's just all the newcomers who previously led a sedentary lifestyle, will certainly have a problem with the heart. Professionals recommend to stop only on one effective exercise - fight with a shadow. Taking a dumbbell in hand, you can simulate punches with both hands.

Such exercises perfectly develop the muscles of the chest, arms, back and shoulder joint. In addition, an intense load can increase heartbeat. The main thing here is not to overdo the force of impact and not to dislocate the humerus or elbow joint.

On the road far

We continue to study the best exercises for losing weight. Reviews of young athletes often mention exercise bikes. Yes, this is another effective tool that can help a person get rid of excess weight quickly. Many beginners mistakenly believe that a bicycle is easier and safer than a treadmill. However, it is this simulator that can finish the career of an athlete who has not started. Like any bicycle, a sports projectile requires proper landing and the technique of rotating the pedals:

• At the moment of straightening the leg, the angle in the knee joint should be at least 170 degrees;
• Hills in the process of rotation should be parallel to each other (or to strive for this);
• The back should be as level as possible (if there is swelling in the spine or in the hands, it is necessary to stop the exercise and effectively flex);
• The speed of rotation of the pedals should not be chaotic.

As practice shows, not all athletes can master the exercise bike in the first stages of training. Often acquaintance occurs only after riding a real bicycle, where without the use of the above technology can not go far away.

Proper stretching

People with excessive weight have already noticed a strong sweating while performing some static exercise. For example, many newcomers are difficult to put on socks, standing in the middle of the room on one leg, or tie the laces, not having a stool nearby. Sweating is not due to concentration, but due to stretching of the muscles, which need additional energy to complete a complex movement.

Good exercises for weight loss necessarily include stretching. Do not try to sit on the splits in the first lesson. Often enough to make attacks to the side, the slopes and try to reach the heel, sitting on the floor with your legs straight. Stretching is recommended 2-3 times a week at the end of any workout. On static exercises, you must spend at least 20 minutes a day.

Finally

In fact, it's not so difficult to lose weight quickly. You just need to spend more calories. And for this you must not spare yourself and play sports, for good there are good exercises for losing weight. Here you only need to always remember the technique and listen to the recommendations of professionals. It is also recommended that you still devote time to motivation and force yourself to make measurements, keep records of trainings and not be distracted by all sorts of trivia. And the results will not be long in coming.