There are many exercises to lose weight, depending on the age, physical characteristics and goals of the athlete.
However, in order to lose excess pounds, almost everyone must follow one main rule: a certain deficit must appear in the body between the energy entering in the form of food and the energy expended in the form of physical activity. The human body needs exercises that consume this energy to the maximum, that is, in which large muscle groups are involved. Today, with fitness trainer Alexei Bekshaev, we’re looking at universal exercises that will help you lose weight.
One of the largest muscle groups is the legs, and the most classic exercise for them is the squat. The squat is a dynamic strength exercise that requires multiple upper and lower body muscles to work simultaneously. Many of these muscles help a person cope with daily tasks, such as walking, climbing stairs, bending, or carrying heavy loads.
The muscles that work during squats are:
- large, small and medium gluteus muscle (buttocks);
- quadriceps (front of the thigh);
- biceps femoris (back of the thigh)
- adductor muscle;
- hip flexors;
Low bar pull-ups
Another large muscle group is the back. There are many different exercises for the back muscles (pulling loads, dips and upper body raises).
During this exercise, work on:
- back muscles;
- deltoid muscle;
- muscles of the forearm;
- psoas muscles.
Hyperextension is one of the best exercises to strengthen the lower back and load the lower back. It creates a dynamic stretch in the lower back muscles, and effectiveness and results can be felt after one to two weeks of use. It is also a good exercise to prevent lower back injuries.
The fourth exercise is the classic body push-ups from the horizontal plane. They can be done almost anywhere and require no equipment. Traditional push-ups are useful for strengthening the upper body. They perfectly load the triceps, pectoral muscles and shoulders. When performed correctly, a person receives an additional load on the lower back and abdominal muscles.
Part of the body during push-ups is isometrically loaded, when the muscle is tight, but neither expands nor contracts.
The following muscles are involved in the traditional push-up:
- pectoral muscles;
- deltoid muscles;
- abdominal press.