Best exercise to lose weight
Best exercise to lose weight is not easy to find time for sports in everyday life. But do not worry, even ten minutes a day can be enough. So no more excuses now, because you can always take a few minutes a day. EAT SMARTER gives you seven effective exercises that help you lose weight fast.The best exercise to lose weight
To lose weight in a healthy, effective and long-term way, you should do sports. According to studies, the most effective way to lose weight and reduce body fat is a combination of endurance and strength training. If you have the time, you should strive to do sports for 30 to 60 minutes daily. But even for those who do not have much time, there is hope! These seven sports exercises should be done daily - ten minutes is enough to build a good basic fitness and get your body in shape.Of course, losing weight also requires a healthy, balanced diet that incorporates carbohydrates, proteins, and healthy fat. Even so-called fat killers may be enjoyed in moderation to stimulate the metabolism and attack the body's fat deposits. Diet so-called cheat days are not particularly effective because they confuse insulin levels and cause the notorious yo-yo effect. Read here what a healthy diet should look like to lose weight. In addition: the right diet before exercise and proper nutrition after exercise.
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Put these seven exercises into your daily routine to lose weight fast:
Planks for Beginners: How to do a Plank
The plank (forearm support) is a static exercise that only requires body weight. The classic Plank is like a push-up, except that the upper body is supported on the forearms. The elbows are shoulder width apart, the forearms parallel to each other - alternatively, the hands can also touch. The whole body is tense, only toes and forearms touch the ground. Make sure that your stomach or hips do not sag.
Try to hold the plank for 30 seconds and increase with time. You will have a great sense of achievement if you set a new best time and again.
The plank can also be varied, for example on the sides or with the belly upwards. In the Plank almost all muscles are stressed: abdominal, arm, back, torso and leg muscles are brought here at full speed. This exercise is great for challenging the body and losing weight fast.
The Perfect Push Up
A similar position, another exercise. These too can help to lose weight quickly and get the body in shape. It belongs to the classics among the sports exercises. Again, many muscle groups are claimed at the same time, but especially the trunk and arm muscles.
You also begin this exercise while lying on your stomach, with your hands supported at shoulder height, slightly further than shoulder width. The feet are parallel. Now push yourself up until your arms are stretched out. Here, the elbows should be more outward. The body should give a straight line if possible.
Then bend the arms again and lower the body - in the best case, until the nose touches the ground. For beginners, the exercise can also be performed on the knees. Advanced users can intensify the push-up with additional weights.
First, try to create 15 repetitions in the variant that is possible for you and then increase to the next heavier variant.
Quadruped with legs raises
This exercise strengthens both your back and the pelvic and leg muscles. Start in quadruped stand, knees hip-width apart, hands shoulder width. The back is straight. Now straighten the left leg and the right arm and then bring elbows and knees together under the body. Repeat the exercise 15 times and then switch sides.
Squats For Beginners: How to do a Squat Correctly
This strength exercise primarily strengthens the muscles of the legs and legs. Stand with your feet slightly wider than shoulder width, your toes pointing straight forward. Then lower yourself off as if you want to sit down. As deep as possible, but at least so that your thighs are parallel to the ground.
The knees should not protrude over the toes. To compensate, the upper body is slightly bent forward. When the lowest point is reached, slowly straighten up again - do not stretch your legs completely, but hold the tension.
Start with 20 squats, it's easy, take extra weights: Whether dumbbells, core bags or simply water bottles is up to you.
Downward Dog Leg Extension
Now the abdominal and the pomaces are being worked on. To do this, go to the " Look-Down Dog" yoga position: Starting in a quadruped position, you then push yourself up so that only your hands and feet touch the ground - your body forms a triangle with the ground.
Now lift one leg as far as possible, hold it briefly and then pull it on - now your knee should go towards the tip of the nose and your navel should be pulled to the spine. Repeat the movement for 30 seconds, then switch sides. thanks for reading Best exercise to lose weight.