Depending on the athlete’s age, physical characteristics and goals, there are many exercises that help to lose weight.
However, in order to lose unnecessary pounds, almost everyone must follow one main rule: there must be a certain deficiency in the body between the energy consumed in the form of food and the energy spent in the form of physical activity. The human body needs exercises that use this energy to the maximum, that is, involve large muscle groups.
One of the largest muscle groups are the legs, and the most classic exercise for them is the squat. Squat is a dynamic strength exercise that requires multiple muscles to work simultaneously in the upper and lower body. Many of these muscles help a person perform everyday tasks such as walking, climbing stairs, bending over, or carrying heavy loads.
There are many ways to perform this exercise, I recommend beginners to start with classic squats without weights. For groups of athletes who find this exercise contraindicated or difficult, I recommend daily walks.
The muscles that work during the squat are:
- large, small and medium gluteus muscles (buttocks)
- quadriceps (front of thigh)
- biceps femoris (back of thighs)
- adductor muscle
- hip flexors
In addition to the lower body, squats cover the upper half, which represents the straight, oblique, and transverse abdomen (abdomen), as well as the muscles that straighten the spine.
To do a basic squat, place your feet shoulder-width apart or slightly wider. The back should be straight, the body weight should be kept on the heels. Lower your hips until they are parallel or nearly parallel to the floor. Pause for 1-2 seconds as you exhale and return to the starting position. This exercise can also be alternated using additional weights and gymnastic bands.
If you’re a seasoned athlete, adding jump squats to your workout can help you develop explosive strength, speed and fighting ability. A study was published in the journal Sports Science and Medicine on the effects of squats performed 3 times a week for 8 weeks. The results show that such exercises improve the athletes’ sprint performance and explosive power.
Low bar pull-ups
Another important muscle group is the back. There are many different exercises for the back muscles (pulls, squats and upper body raises).
A universal, high-quality exercise that works the lats is push-ups on a low bar with your legs on a flat surface.
During this exercise, do the following:
- back muscles
- deltoid muscle
- forearm muscles
- psoas muscle
I experience additional stress on the rectus muscles of my abdomen, buttocks and others depending on the height of the barbell, body and leg position. Depending on the athlete’s level of training, you can adjust the tilt angle, bar height, and body position to increase or decrease the load during training.
“Doing this exercise at home can be traumatic. You can use a stiff and dense rod (stick) located on two high supports. But you still have to consider the athlete’s weight.
Hyperextension is one of the best exercises for strengthening and stressing your lower back. It creates a dynamic tension in the lower back, and the effectiveness and results are visible after a week or two of use. It is also a good exercise to prevent lower back injuries.
Lower back muscles stabilize the spine and maintain a healthy posture. It helps to lean forward, turn sideways and pick up objects off the ground. Each back straightening should be done slowly and with extra control. Avoid sudden movements such as B. Tremor to one side as this may cause injury. If a person has doubts about the correct application, it is imperative to consult a trainer to reduce the risk of injury.
At home, this exercise can be done while lying face down on a level surface with your arms outstretched all over your body. As you exhale, raise your torso slightly, hold this position for 1-2 seconds, and then return to the starting position. To increase the amplitude, you can slide your legs under a sofa or other surface that helps support the lower body.
Having mastered the basic exercise, you can try to increase and change the load. Try lifting your arms and legs at the same time. You should lay down on the mat. Extend your arms forward and keep your neck relaxed and in line with your spine. Next:
- Raise your arms 3-7 centimeters from the floor, slightly raise your chest. At the same time, you need to raise your legs to the same height
- Weigh the limbs for 3-5 seconds
- Lower your arms and legs to the floor
As you get used to the exercise, you can increase the time you hold the weight of your arms and legs to increase the load.
The fourth exercise is classic body push-ups in the horizontal plane. They can be done almost anywhere and require no equipment. Traditional push-ups are helpful for increasing upper body strength. They perfectly load the triceps, pectorals and shoulders. When done correctly, a person puts additional strain on the muscles of the lower back and abdomen.
Push-ups apply isometric stress to a part of the body when the muscle is tight but not flexed or contracted.
The following muscles are involved in conventional pumping:
- chest muscles
- push stomach
During the exercise, legs together, palms facing forward and shoulder-width apart. Neck, back and legs should be in one line. On the downward movement, the arms should be bent at the elbow joint along the torso. Hold in the down position for 1-2 seconds and return to the starting position.
The great thing about push-ups is that it’s difficult for the body to get used to, as there are many variations that can engage human muscles in different ways. If there are problems with the exercise in the initial stages, try to rest your knees on the floor.
Upper body lift
The fifth exercise is to contract the rectus abdominis by raising your upper body, or what is known as the abdominal exercise. With the correct performance of different variations of this exercise, a person can perfectly load a large group of different abdominal muscles and reduce the size of the fat layer in this area of the body.
How to perform the rectus abs exercise:
- Position yourself on your stomach. Depending on the intensity of the load, the legs can be bent or left in a straight position, the lower back should be pressed to the floor, hold your hands behind your head
- On the exhale, slowly raise the torso to a vertical position or close to it
- Then slowly lower the upper body to the starting position and repeat the exercise
It should be noted that the spine is supported by both the back muscles and the abdominal muscles. In addition, these muscles are important in many daily activities. Thanks to the different load variations of the abdominal muscles, you can achieve an excellent load in each group.
However, some research suggests that lying or hanging trunk lifts can put undue stress on the iliopsoas muscle. This leads to overloading in the hip area and poor posture.
Each exercise has its own safe technique, so if you are a beginner, I advise you to consult a trainer who will explain and demonstrate the correct distribution of the load on the body during the class. This is how you protect yourself from injuries.
How many sets and how often are these exercises performed?
According to Alexei, everything is very individual. Each athlete can have their own training and approach format. To lose weight, the trainer recommends a circuit exercise in which all five exercises follow each other.
To lose extra pounds, a beginner can do all five exercises. At the initial stage, you can spend 15-20 seconds per exercise, then to the next and all the exercises of the first five. And there are three circles. Rest 2-3 minutes between circles.