The Basic Exercises To Lose Weight

There are two types of fat that are present in our body- Visceral fat and subcutaneous fat.
Visceral fat is basically the excess fat that is present in the intra-abdominal adipose tissue for its accumulation. In other words, it is known as deep fat which is stored deep within the skin by wrapping around the major organs including liver, pancreas, and kidneys. A protruding belly and wider waists are signs of storing visceral fat.
Subcutaneous fat is those fats which lie immediately under the skin and not necessarily a hazardous one. The subcutaneous fat can be removed easily and liposuction may also be helpful for the case. Maintaining a proper diet and exercising can also help people to get rid of the subcutaneous fat layer.
Basic exercises to lose weight:
When it comes to getting rid of the undesired harmful fat in our body it is very important to follow a healthy lifestyle. A well-planned diet and regular exercise regimen can help people to bring dramatic changes in the body. Well, many people may choose to join a gym to shed the extra pounds by burning the excess calories. Going to the gym is no doubt one of the best options but there are people who cannot afford all the fancy equipment of the gym. Following are the exercises that can be done anywhere and anytime-
Push-ups- The push up is a basic exercise that can be done by simply raising and lowering the body with the support of arms. These push-ups are done placing the hands on the floor below the shoulders holding the body straight. Next, the chest is lowered down by bending the elbows and then by pushing back to its initial position keeping the elbow straight. Beginners may find this difficult initially so they can place the knees on the floor. The exercise is best suited to train the muscles of the chest, the shoulders and the arms.
Bridge- The bridge exercise usually strengthens the whole abdominal region and constrains the lower back and the glutes. It is considered as the basic exercise that can help to improve the spinal equilibrium. The exercise consists lying down on the back by putting the arms on the sides, the knees then bend down and the hip is raised up while keeping the back straight feet on the floor. People must make it sure that the hips must be in a straight line with the shoulder and knees. This position must be held for 30 seconds and then gently come back to the initial position. Repeating this for several minutes can give best results.
Leaps- These are leg strengthening exercises which are in fact a great for athletes that can help to improve the speed and fitness. To complete a leap, people must get into a semi-squat position and then jump sideways and then again land on the right foot. This same process needs to be repeated in the opposite direction with the left foot on.
Plank crawl- This is also one of the best variety of plank that can help to tone the abs, back, and shoulders. This plank involves crawling alternately using the upper and lower part of the body. To begin with the plank crawl, first they must come in a push-up position, then try attaining a balance with forearms, elbows, and toes. Gradually put all the force in one arm and then return back to the push-up condition. Repeating this process with exchanging hands can be really helpful and effective.
Squats- Well, squats are the greatest exercises and most common one to address the buttocks and the legs. Squat involves such a position of sitting with knees and bending down on the toe. People have to make sure that the thighs remain parallel to the floor. This exercise may seem problematic primarily but it helps to tone the overall body condition.
Walking lunges- Walking lunges are very high-intensity exercises that help in the strengthening of the thighs and hips. The exercise consists standing tall with feet and shoulder apart. Next, keeping forward the right foot on the floor, slowly the left foot is elevated making it an angle of ninety degrees approximately. Change the legs and keep repeating the same thing. This exercise mainly targets the leg power and it requires quite a lot of balance on the legs in keeping the body straight.
Superman back extension- This is one of the other staunch exercise to strengthen the muscles along the lower back or gluteus. It requires lying on the stomach and then gently raising up the legs and the upper part of the body at the same time. The head must be kept straight for about 2-3 seconds. Then take some rest and then repeat the same thing over again for 10 to 12 times a day.
Bird dog- This is also an excellent exercise to calm down the lower back portion and the spine. It can effectively tone the abs, back hips and butt. The exercise begins by standing straight and gradually bending the body, then slowly keep the hands on the floor with finger pointing forward. The hands must be on the shoulder and the knees are kept stretched. The opposite legs and arms are kept parallel to the floor. Hold the position for few seconds and then revert to the initial position by altering the sides.
Side plank hip drops- Side plank is the best exercise that helps to strengthen the core strength. The side plank targets the arms, legs, and backs. This exercise must be done right at the beginning by lying on a side with elbow lined directly under the shoulder. Then the hip is elevated with the entire balance on the forearm and stacked foot. Try keeping the torso steady for 3-5 seconds and then slowly lower down the hips in its initial position. Now repeat this procedure by switching the sides.
When is the best time to exercise?

Comments are closed.

www.000webhost.com