5 way to lose weight

5 ways to lose weight

1. Squats

Why they swing: Squats train almost all the muscles in the lower body, including the buttocks, hips, legs and calves. Not only that, it is an exercise that we always do all day, so using it during training can bring some benefits to your training.

How: Stand with your feet hip and toes straight forward or slightly out. Slowly bend your knees and squat, sending your thighs behind your back while keeping your body straight and your abdominal muscles tense. Do not allow your knees to bend inwards. Be sure to watch your second and third toe as you squat. Squat as much as possible and press your heels to stand.

Squat changes

Squat with a barbell

Squat with dumbbells

Squat with a barbell

Wide squat on the leg

Squat forward

Sitting on the wall

Squatting on your feet

2. Shyby

Why they sway: Slopes, like squats, are combined movements with almost every muscle in your body. You move your chest, shoulders, triceps, back and abdomen while increasing your upper body strength.

How to do it: Enter the steering position - arms wider than your shoulders and balance on your toes or to change your knees. Your body should be in a straight line from head to knee / heel. Slowly bend your arms and lower your body to the floor, keeping your neck straight and lower until your chest reaches the floor. Finish by pushing back to the perfect position on the board. Push-Up changes

Moves with the ball

Shyby with his hands on the ball

Slim handles

Stunning handles

Cranks with a ball

Dungeon bomber handles

Handles with side board

Resist the cranks

Shyby on the swing on the ball

Triceps click on the arm

3. Lunges

Why they swing: Like squats, lunges employ most of the leg muscles, including quad bikes, hamstrings, buttock muscles, and calves.

How to do it: Start standing. Step forward with one foot and lower into the lunge position, keeping your front and back knees at a 90-degree angle. Back to standing and back to the other leg. Perform this exercise two to three times a week for 12 to 16 repetitions.

Lung variation

Sliding lunge back

Sliding side lungs

Elevated lungs

Lower lungs

Lung changes for knee pain

4. Plan

Why it swings: The board (or hovering) is a solitary movement used in Pilates and yoga and trains the abdominal muscles, back, arms and legs. The plank is also focused on your inner abdominal muscles.

How to do it: Lie on a mat with your arm resting on the floor next to your chest. Push your body off the floor in a pushing position with your body resting on your arm or hand. Tighten the abdominal muscles and keep the body in a straight line from the head to the toes. Hold for 30 to 60 seconds and repeat as many times as you can. To get started, make this movement on your knees and move slowly to level your toes.

5. Lat Pulldown

Why it swings: Downloading lats works with large muscles in your back (latissimus dorsii), which help you burn calories and, of course, strengthen your back.

How to do it: Sit on the lathe puller and hold the bar with your hands wider than your shoulders. Pull your belly out and lean forward a little. Bend your elbows and pull the bar towards the ankle and contract the outer muscle on your back. Perform this exercise two to three times a week with enough weight to complete 12 to 16 repetitions. If you don't have access to a gym, try an armed line.