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Are You An Over Weighted Person? Then Try This Stunning Exercise For Lose Weight



weight loss exercises are necessary for the better health of an overweighted person. Eating healthy and doing the right exercises will give you faster and effective results. Exercising is the outstanding idea to burn calories and build muscles. Weight loss is more of a mental challenge than a physical challenge, you have to get up every morning and tell yourself "I can do this". You have to be serious to not give up.

1. Bicycle Crunch:-

How to do it:

  • Lie flat on your back with the hands on your ears
  • Elevate the legs to a 90-degree angle,
  • Bring the left knee towards the chest
  • Twist the right elbow to meet it.
  • Repeat this exercise on the other side.

2. Russian Twist:-

How to do it:

  • Sit in an erect position with your feet bend at the knees and feet lying flat on the floor.
  • Lean back a little with an erect back and get to a comfortable position, while contracting the abs muscles.
  • Stretch the arms out and twist your torso from one side to another.

3. Barbell Squat:-

How to do it:

  • Keep the feet firmly on the floor; they should be wider than shoulder-width.
  • Rest a racked barbell on the upper portion of your back.
  • Take the bar 1 foot outside your shoulders.
  • Step outwards from barbell rack.
  • Take your shoulders back and tighten your core.
  • Gently squat downwards till your quads are parallel.
  • Move upwards to a full standing position.
  • Wait for one second, and repeat.

4. Dumbbell Swing:-

How to do it:

  • Stand with your feet apart, they should be wider than shoulder-width.
  • Place a dumbbell on the floor.
  • Gently squat down, tighten the core, and take the dumbbell with the palm facing the body.
  • Keep your back straight, lift the legs upward and swing the dumbbell to the ceiling at eye level.
  • Maintain a good posture.
  • Lower the weight back to the floor in one swift motion.
  • Do 12 reps and repeat for your other arm.

5. Squats:-

How to do it:

  • Stand and keep the feet shoulder-width apart.
  • Bend the hips and knees.
  • Stop when the thighs are parallel to the floor.
  • Get back to the start position.

 

6. Mountain Climber:-

How to do it:

  • Kneel down.
  • Keep the hands in a line, but they should be little wider than the shoulders.
  • Straighten the left leg and lift the right knee towards the chest.
  • Stand on the balls of the feet.
  • Repeat these steps with the other leg as many times as comfortable.

7. Underhand Grip Pull-Ups:-

How to do it:

  • Take a pull-up bar and grab it with your hands.
  • Hang on the bar with the elbows straight.
  • You can adjust the grip to be comfortable.
  • Bend the elbows to pull the chest towards the bar.
  • Bend over the bar for a second.
  • Now, gently lower yourself to the initial position.

8. Press-Ups:-

How to do it:

  • Lie with your face down and the hands near the shoulder.
  • Keep the arms straight, without locking them.
  • Bend the elbows to lower down to the floor.
  • Then straighten your elbows to push back up to the start.

9. Push-Ups:-

How To Do It:

  • Get into plank.
  • Now, bend your elbows as you lower yourself toward the floor.
  • Press back up by straightening your arms.

10. Plank Jacks:-

How To Do It:

  • Get into the plank and jump your legs open.
  • Jump again and bring your feet together.
  • Open and close is the movement you follow while your upper body remains stationary in plank.

 

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About Vini

Dr. Vini qualified from the St Georges University of London in 2010. She has worked within the NHS since qualifying and in the private sector for the last 4 years. she has a vast amount of experience dealing with complex muscular-skeletal disorders and post-operative rehabilitation. She is very passionate about what she does and ensures she keeps up with the latest research by attending regular courses.

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