If you are a beginner in training waters and are just researching which exercises to do in your next workout, you have surely found yourself in a pile of information, an endless number of exercises and their variations from which you do not know what to choose and what not. As the famous saying goes “you don’t see trees from the forest”, so even in the forest of movement, you don’t see the basic ones, which are the basis of every exercise.
These 5 exercises will help you start the weight loss process and achieve the desired slim line:
Squats are a multi-joint exercise that involves multiple joints and multiple muscles, including the gluteus, back box, back and hip flexors, and abdominal muscles as stabilizers of movement.
When performing squats, the entire lower back and abdomen must be active and compressed to keep the movement safe and firm. The feet are spread shoulder-width apart, with the toes slightly open outwards. The weight of the body is at full foot.
When lowering into a squat, the knees should not exceed the projection of the toes and when lifting from the squat, the knees should not run inwards. The pace of performance should be moderate. The inhale is done in the lower part, and the exhale in the last third of the lift. If you feel knee pain while squatting, might be that you are performing the exercise wrong.
Do 4 sets of 10-12 reps each.
Squat variations: back squat, front squat, goblet squat, sumo squat, one-legged squat, etc.
And push-ups are, just like squats, a multi-joint exercise that involves multiple muscle groups and joints. During the push-ups, the chest, shoulders, triceps, back and abs are activated and the strength of the entire upper body is increased.
Many call the push-up “endurance in motion” because the endurance or plank is the starting position for performing the push-up. The body must stand straight, in line and must not collapse at the hips. The upper arms are at a 90-degree angle to the torso, and the elbow is just above the wrist. The fingers are slightly open outwards.
By bending at the elbows, the exerciser slowly, keeping the plane in the body, descends towards the floor, and when he reaches the ground, he starts to push himself out of the palms towards the starting position. Stability and hull strength are essential throughout the movement.
If the exerciser cannot maintain the plank position, there is a so-called female version of the push-up, with knees on the ground.
Do 4 sets of 8-10 reps each.
Variations of push-ups: oblique push-ups, hanging push-ups, narrow push-ups, wide push-ups, etc.
And the strides, along with squats, activate the leg muscles – the quadriceps, the muscles of the back of the thigh, but also the glutes and leaves.
In the starting position, the legs are spaced in a wider stride position with parallel hips, knees and ankles. The front foot is located full surface on the ground in front of the torso, and the hind foot is on the toes. The spine and pelvis are in a neutral position. In this position, the exerciser begins to lower so that the lower leg and upper leg are bent at a right angle, followed by a return to the starting position, along the same line.
Do 4 sets of 8-10 reps per leg.
Variations of steps: step in place (front and back), walking step, Bulgarian step, sliding steps, etc.
4. Pull on lat machines
This is the only exercise on this list for which you need a device, the so-called lat machine. You will activate the large back muscle, the latissimus dorsi, but also the arm muscles.
Sit on the machine seat and grasp the bar wider than your shoulders. Pull the bar towards the upper chest, while activating the abdominal muscles and gently moving the torso backwards. During the movement, connect the shoulder blades and pull the shoulders back and down.
Do 4 sets of 8-10 reps each.
5. Planks (endurance)
Plank activates the core muscles: the deep back muscles, the hip flexors and stabilizers of the spine, and the abdominal muscles.
Stand in the plank position with your forearms on the ground. The elbows are placed directly below the shoulders. The toes are in a position like when we do push-ups. The neck and spine are in a neutral position and the knees are fully extended. In this position, we contract the buttock muscles and abdominal muscles to maintain the initial body position. The optimal position of the toes is when the feet are hip-width apart. The goal is to stay in this position as long as possible.
Make 4 sets of maximum as long as you can stay in the correct position.
Variations of endurance: lateral endurance, palm endurance and a number of different dynamic endurance.
With just 5 exercises you can activate your whole body, encourage weight loss and – most importantly, feel better and be healthier.
If you feel like you want to try some more interesting exercises, you should try Crossfit. Crossfit is good for weight loss since it includes high intensity workouts.