5 effective exercises with weights and your own body weight that will help you lose weight

5 effective exercises with weights and your own weight that will help you lose weight

February 24, 2022, 14:15 MSC

Work only in combination with a healthy diet.

What exercises will accelerate weight loss? How to perform them correctly?

We understand together with the trainer.

To lose weight, you need to follow a fairly simple rule: eat less, move more. But this process can always be accelerated with the help of cardio exercises. Some of them are very difficult, but the result is worth it. And in order not to get bored, you can diversify the exercises by adding additional weights. This will be especially relevant for those who find it easy to train with their own weight.

supervisor and master trainer of the gym World Classes

Adequate weight loss is the loss of no more than one kilogram of fat tissue per week. If this figure has increased, it means that water and muscle are leaving the body, and this is unhealthy weight loss. So the screaming headlines of some fitness marathons have little to do with health.

Fitness trainer, nutritionist, bodyfitness athlete

Burpees are done by both athletes with training and beginners. But it is more difficult for the latter to do a large number of repetitions. Those who have problems with the spine, need to be especially careful to perform this exercise: do not bend your back when you go down.

Execution technique

• Starting position: standing, feet shoulder-width apart.
• Bend your knees in a squat position, rest your hands on the floor, transfer the weight to your hands.
• Jump into a plank position: legs back, but arms straight, holding the body weight.
• Push-up and return to the plank.
• Jump, pull legs up to arms, move to squat position.
• Jump out of the squat position.

Jumping Jack

Elena Starostina: people with sore knees or lower back should remove “jumping” elements from the list of training.

Technique

• In the starting position, stand straight, stomach tucked, keep your back straight.
• Raise your arms through the sides up and simultaneously make a jump. Legs now stand wider than shoulders.
• Jump back to the starting position: arms along the torso, feet together.
• Execute, quickly alternating positions.

Rock climber

This exercise works the muscles of the cortex and abs. If it is easy for you to do the classic version, you can put weights on your legs.

Technique

• Starting position: lying down. The body and legs should form a straight line, do not bend the lower back.
• Slowly pull one leg up to the torso, then return to the starting position.
• Repeat the same with the other leg.

Jumping up on the pedestal

Elena Starostina: not recommended for people with bad knees and back.

Technique

• Starting position: standing on straight legs.
• Bend your knees, take your hands back.
• Push off the floor, perform a jump. Landing assumes an even distribution of weight on the feet.
• On the bollard, straighten up and relax your arms.
• Jump off the pedestal and land on bent legs.
• Repeat.

Fight with the shadow

While performing this exercise, use weights. Clasp small water bottles or light dumbbells in your hands.

Technique

• Run in place.
• When stepping on each leg, make a kick, pulling the arm with a weight forward.

By combining these workouts with a healthy diet, we create a calorie deficit. And it will lead to the desired goal.