Seven most effective exercises

Experts say that there is nothing magical about the exercises. From them you get what you give as effort. This does not mean that you have to push yourself for hours every day. You just have to work smart.

Experts believe that not all exercises bring equal benefit. Some really are more effective than others for different reasons-loaded multiple muscle groups are suitable for a large number of people or melt calories more efficiently.

1. Walking

Each workout should include cardio exercises that strengthen your heart and burn calories. And walking is something you can do anywhere, in any time, without special equipment.

It is not just for beginners. Even advanced can make solid workout by walking.

"Brisk walking may consume 500 calories per hour," said Robert Gotlin, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York. Since the overthrow of the pound must burn 3,500 calories you will need in 7 hours of walking, if you do nothing else.

Start gradually and moderately. Take short walks until you get within a few hours if you have enough time.

2. interval Training

Whether you're a beginner or a veteran, the inclusion of interval cardio exercises to your workouts will significantly improve your fitness level and will help you burn fat.

The way to do this is: give all by yourself for a minute or two, then remove the pace for 2-10 minutes depending on how long your workout will be and how much time you need for recovery. It would be great your whole training exercise is made ​​up of such intervals.

3. squats

Strength training is essential, because the truth is that the more muscle you have, the more calories you burn. Best power classes are those which work different muscle groups and Squats are one of them. They loaded quadriceps muscle, hamstrings and glutes.

4. zap

As well as Squats, they loaded all the major muscle groups in the lower body: buttocks, thighs and calves. Attacks and helps to improve body balance. How to do them properly? Take a large step forward, keeping your spine in a neutral position. Bend your knees in front of about 90 degrees, with the aim to drop weight on the toes of your back foot, whose knee should touch the floor.

5. push-ups

If you do them correctly, push-ups can improve the condition of the chest, shoulders, triceps and even abdominal muscles. Pushups can be done by people of various physical level. There are different options to make the exercise harder or easier.

6. crunches

Who does not want a flat and shaped belly? Crunches are a good choice for loading this area of ​​the body. There are many different variations of this exercise. Strive to do the most difficult of them, so you need some iterations to be loaded. Do not overdo it with hundreds of crunches a day, simply because it makes no sense. Train abs 2-3 times a week.

7. Rowing with barbell or dumbbells

This exercise exercises all major muscles of the upper back, and biceps.

Technique

These seven exercises are great, efficient choice. Crucial is the way in which they perform. Poor technique can change the whole exercise, so cause harm. View videos from the internet, ask an advanced person in the room. You just have to do them correctly.