To maintain a fit and fit figure, you must actively engage in sports and, in conjunction with a healthy diet, do fasting days and stick to diets. Of course, the result of working on oneself will not immediately appear, because this indicator depends on many factors, starting from the level of preparation and effective training and ending with the use of additional vitamin-mineral complexes and amino acids to quickly restore the body and build muscle.
What should be included in the program
The first aspect that experts advise to pay attention to is the choice of the type of load. It often happens that novice athletes want to immediately perform heavy exercises without prior preparation and thereby harm the body. To avoid this, you need to perform simple exercises.
An effective workout program includes not only working with one muscle group, but also with the whole organism. The lesson should start with a little warm up and warm up the muscles. Without this, a quality body work process is impossible.
An orbitreck, treadmill or bicycle is assigned to warm up. To bring the muscles to the right tone, 15-20 minutes of exercise are enough. After that, you can make stretch marks and proceed with the exercise complexes.
The number of approaches affects efficiency. But beginner athletes do not need to perform five approaches with a large number of repetitions of each exercise. Two or three approaches are enough, after taking a break and continuing another load.
You also do not need to perform exercises only on the top or bottom of the body. Be sure to alternate exercises to achieve maximum effect and not to stretch the muscles.
Completion of the workout must also be active. After completing all the loads and exercises, you must again do a run or exercise for some time in the orbit. Trainers are advised women to pay attention to the active load without using a lot of weight. Men are better off paying attention to strength training to improve their shape. Effective training will help you feel more confident and beautiful.
Complex on Monday
The program should include joint warm-up, but before starting, you need to warm up the muscles and tone the body. This includes tilting and turning the head, rotating movements. You need to stretch your elbows and joints, as this is the basis of an effective workout. Performing the body tilts to the sides and forwards will help to remove the load from the back and bring the abdominal muscles into shape.
For girls, exercises consisting of slopes have a good effect on the waist and make it thin. Stretching the hips to the side with the implementation of several approaches allows you to form a beautiful clearance between the legs and makes the hips fit. This is one of the main elements of an effective workout for weight loss.
After warming up, you can start warming up. It can be jumping in place, jumping rope or running. The implementation of the power block requires energy, so the better the muscles are warmed up, the more effective the result. The power block consists of:
- classic push-ups (three sets of ten times);
- dumbbell bench press up;
- tilt dumbbell traction (three sets of ten times for each arm);
- Squats (three sets of 20 times).
Additionally, you can do the exercise "Boat", lifting the pelvis and body. Be sure to make the bar to tighten all muscle groups. Thirty seconds will be enough for stretching exercises. For an effective workout for losing weight, you can do several approaches.
Tuesday exercises
The system should begin with a standard joint warm-up and warm-up exercises. Next, you need to complete six circles of the proposed loads. Between them to take breaks no more than 2 minutes, this is enough to restore muscle tone and increase endurance.
Do five push-ups, ten press lifts and 15 squats. You can replace this type of effective training system with a time limited one. Its essence is to perform the maximum number of exercises for a certain time. Rest between loads is minimal and does not exceed ten seconds. The complex consists of:
You can try to perform squats with jumping, but if it is difficult, then classic execution is also suitable without the use of additional loads. Next, you need to do stretching, but gradually and without strong lunges, so that the muscles are not damaged. After performing the exercises for a while, severe pain may occur in different areas of the body. Avoiding them will not work, because a strong load is given to the whole organism, but it is possible through the use of a complex of amino acids to accelerate the recovery process of the body.
On Wednesday, you can make a day of rest. During this period, it is better not to perform any exercises, even if these are ordinary complexes without additional load. Experts advise to pay attention to active walking and renewal of strength with a balanced diet and the right amount of fluid.
Thursday program
An effective workout begins for burning fat from the joint workout and performing warm-up exercises. First, a power block is made, which includes reverse push-ups and lunges (three approaches for each leg). In addition, the complex includes:
- swinging dumbbell standing;
- lifting the pelvis with support on the bench (three sets of ten times);
- breeding dumbbells in an incline (also perform three approaches);
- lifting the legs to the press (the exercise is difficult, but it needs to be done in two sets of 20 times, the legs should be straight during lifting);
- "The boat";
- classic plank.
After this, stretching and exercises are necessarily performed to increase muscle tone (warming group). You can alternate active loads among themselves, starting a workout with a bicycle, and ending with a treadmill or orbitrek.
Friday loads
First, the joint warm-up is performed, after which the general warming up of the muscles on the simulators. Further exercises should be done at a calm pace, but rest should be minimized so that the muscles are constantly in tension. From this, the efficiency increases. First done:
- five push-ups with wide arms;
- five reverse push-ups (if the load on the hands is too high, then only one type can be performed);
- ten bounce squats;
- 30 seconds of plank and 30 seconds of rest.
The second type of circular training is limited in time: for a certain period you need to have time to complete the maximum. Perform work in two circles. This includes the alternation of legs during an attack, burp, a climber, jumping rope.
Then stretching is performed again and training on the treadmill ends. The program is designed for beginner athletes who do not yet have the skills to work with other types of exercises. The next two days should be a rest. At this time, it is better not to do anything, but just relax. The answer to the question of which workout is most effective is simple. These are classes after which tension is felt in the muscles and strength is added.
Power block at home
Classes at home can bring many benefits and give the body the desired strength. But you need to perform the exercises regularly, only then can the result be manifested. The program of strength training includes push-ups. This is useful not only for tightening the muscles of the hands, but also for the entire body, including the oblique muscles of the abdomen.
Push-ups are necessarily included in the most effective workout. They pump triceps and pectoral muscles well. During the execution, the elbows should be at an angle of 45 degrees, the abs and buttocks are as tense as possible, and the body should be a straight line.
You won’t be able to immediately see the effect of push-ups, but over time you will notice a strengthening of the body and an increase in the general tone of the body. To strengthen the pectoral muscles, trainers advise pushing up with a wide arm position, then the load force is shifted. This is an element of effective training for girls.
As for the back push-ups, they are aimed at a comprehensive study of the pectoral muscles and triceps. To perform, you will need a static support. You need to turn your back to it, put your hands on the surface and start squats, the back should be straight in the process, only elbows and knees should be bent. Squat should be as deep as the spine allows, if the exercise is performed incorrectly, you can significantly harm yourself by tearing your tendons or stretching your muscles.
The most effective workouts include two types of push-ups, but if it is physically difficult to do, then you can ease the load by applying only one option.
Machs and bench press dumbbells
There is an erroneous opinion among women that the exercise with dumbbells can lead to muscle building where they should not be, namely, on the hands. In fact, dumbbells simply tone up what has already grown before and pull up your arms well. Sagging skin disappears and the risk of cellulite decreases.
To do this, you need small dumbbells with a small weight. To stand in the leg legs shoulder width apart, take dumbbells in each arm, and lower them along the body in the initial position. After that, simultaneously do the wiring with your hands to the side, tighten all the muscles and again return to the starting position. You need to repeat several times, you can stay longer at the point of highest tension, so that the necessary muscle groups are involved in the process.
The most effective workouts always begin with this power load. But focusing on them as a key exercise is not worth it. They should be a supplement.
Breeding dumbbells in a slope gives a load on the pectoral muscle groups, involves the posterior bundles of the deltoid group. In the initial position, it is necessary to bend the body forward, keeping the back straight, arms with dumbbells to spread apart and lower in the initial position. Perform with a slight delay at the maximum voltage point to improve the result.
Doing squats
They work well on the front muscles of the thigh and actively influence the formation of the gluteal muscles. Squats can be performed with or without additional load. For beginners, the second option is suitable.
Effective workouts for losing weight at home include doing squats with extra weight. It can be a dumbbell or bar. Squats without extra weight should be deep with maximum gluteus muscle tension. The back should be straight, and the heels should not be torn off the floor. The knees must be parted in the process, leaving the socks turned 45 degrees.
Lunge Effectiveness
Lunges load quadriceps and gluteal muscles, while the muscles of the back and abdomen tighten. This is a difficult exercise, because you need to simultaneously give a load to the spine, keeping your back as straight as possible, and move the support from one leg to the other.
For home execution, an ideal option would be a lunge on the spot and without any additional weighting. In the gym, dumbbells must always be taken for lunges. To do this, you need to take a step forward and bend this leg, maximally pulling the one that remains behind, alternate with the other. You need to do the exercise in several approaches, giving the body a little rest and get in shape.
The angle in the knee of the leg that will be placed in front should not exceed 90 degrees. The knee here should not extend beyond the toe. In the process of returning to the starting position, you must try to do it smoothly so that the desired load remains.
Experts do not recommend lunges at the beginning of a workout when the body is not yet physically ready for such a load. After a complex of warm-ups and warm-up exercises, you can perform power loads. But also alternate exercises for the top and bottom of the body so that these muscle groups have time to return to tone. As for the effective training time, there are no restrictions. You can engage in any period.
Body and pelvis lift
This type of load primarily affects the gluteal muscles. To do this, lie on the floor on your back, bend one leg at the knee and lean it on the floor, and hold the other straight. It is necessary to raise and lower the pelvis gradually so that the desired load on the gluteal muscles is felt.
The lifting of the body is used in order to maximize the work of the rectus abdominis muscle. To do this, the legs are placed on a static support, they should be much higher than the body. And the body must try to rise to them as close as possible and stay for a few seconds at the point of maximum voltage. Thus, a good load is created for the abdomen and gluteal muscles. This exercise needs to be done in several approaches, alternating with the load on the back and arms.
For the lower part of the rectus abdominis muscle, an ideal exercise with leg elevation will be ideal. To do this, lie on your back, raise your legs like a bridge, gradually bend them down, giving a load on the stomach. Then return to the starting position.
Perform gradually so that there is no sudden sharp load, but at the same time stop for a few seconds at the point of maximum voltage to obtain a good effect. In the process, it is imperative to tear the pelvis off the floor and raise your legs as high as possible.
Performing "Boats" and trims
These exercises are designed to stretch the body. They tone the body well and even give relaxation after heavy complexes. In reviews of effective training, everyone is advised to use the bar and the “Boat” exercise in order to add plasticity to the body.
The “boat” is pretty easy. You need to lie on your stomach, arms and legs straighten and lift simultaneously up. Do this gradually so that the perceived load increases. At the point of highest voltage, linger for a few seconds and then gradually return to its original position. To effectively complete a workout, 8-10 times in one set is enough.
The bar is also carried out with the expectation of the body's load, but for this it is necessary to rely on the elbows and socks, and keep the whole body in tension and even. The maximum time for the bar is up to two minutes.
To the question of which workouts are more effective, an unequivocal answer cannot be obtained, since here the characteristics of the body, physical fitness and parameters are taken into account. You also need to know the approximate effect of the execution. Selecting individual elements from a complex program will not work.