Fat Burning Workouts for Different Muscle Groups

Fat Burning Workouts for Different Muscle Groups

Fat Burning Workouts for Different Muscle Groups

Every girl dreams of losing weight and getting rid of fat from the hips, buttocks and abdomen. After all, in these places fat accumulates quickly, and getting rid of it is not so easy! And these are the hardest places in the struggle for consent and reason. But that doesn’t mean you have to give up! For slender legs and a flat stomach, all you need to do is exercise regularly! They will help you look beautiful and fit.

When many people want to lose weight, one of the first things that comes to mind is, “I want a toned stomach. After all, who doesn’t want that? But this will not work, because our body is created so that during training all the muscles of our body are involved and all areas work, not just the lower abdomen or just the buttocks.

Fat Burning Workouts for Different Muscle Groups

If you want a flat stomach and toned buttocks, know that there is no specific “treatment”. Statistics show that girls generally have a harder time fighting belly fat. To burn fat, you need to combine cardio, strength, and exercise for the whole muscle corset.

The rules of such training

You need to perform a set of exercises, which we will discuss below, three times a week for 40 minutes for each workout. Of course, it all depends on your determination and your problems.

The advantage of such exercises is that they not only promote fat loss but also help increase muscle tone throughout the body!

To speed up the weight loss process, you also need to increase your activity. In the afternoon, be active, in the evening, take a walk. If you are planning a vacation, doing something active, playing tennis, cycling, etc.

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Fat burning workout plan

  • Begin your training first with warm-ups and cardio.
  • Then perform the following basic exercises.
  • And the last – a latte (from 1 to 5 minutes). Increase the time each time.
  • All exercises are performed – 30 seconds. Activity / Recovery 30 sec.

Exercises to burn fat on the stomach, thighs and buttocks

Run with your knees up

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In the starting position, take the position of bent knees, place your feet at shoulder width. Run in place for 30 seconds, raising your knees toward your abdomen as high as you can. You have to run as fast as possible. After 30 seconds of running, rest for 20 to 30 seconds.

Run with your knees up

Jumping with arms and legs

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First you need to stand up straight and keep your arms and legs together. Then, inhale and use it to jump by spreading your arms and legs. Returning to the opposite position, breathe out. Such jumps should then be performed 30 times, rest for 20-30 seconds.

Barpy (Burpy)

This exercise is considered to be one of the most effective for fat burning. Also, during work, the maximum amount of muscles is involved: arms, chest, quadriceps, buttocks, biceps, thighs, press. By following them, you will also be able to gain more endurance and develop coordination.
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Barpy (Burpy)

Starting position – you need to sit down and put your hands on the floor. Then focus on lying down, resume squats, and jump from there. Do this exercise 10 times and then rest for 30 seconds.

Bodyweight squats

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To begin with, put your hands behind your head or in front of you. Then place your feet shoulder-width apart. Diving down, you have to tighten the press and buttocks. Pull down on the exhale and rise on the inhale. Repeat the exercise 12 times in 3 approaches. Rest for 30 seconds between approaches.

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Rotation with the ball

This exercise is good for the lower abdomen. To do this, you will need a ball. It should not be a fitball, if not, you can use ordinary or other improvised means.

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Rotation with the ball

Lie on the floor in the same position. Place the ball in your hands. Keep your hands straight. Then at the same time you need to raise your legs and arms with the ball, making sure that they meet in the center. Then flip them over, just don’t touch the floor. Pay attention to your breathing. Inhale as you raise your legs and arms, and breathe out as you lower your legs. The exercise should be done 12 times in 3 approaches.

Swings on one leg

With this exercise, you can train your gluteal muscles and lateral pressure well.

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First you need to lie down on the floor, you can use a special mat. Then, lean on your shoulder and slightly raise your torso. The leg you are lying on must be bent. You need to raise your free leg and it should not drop completely to the lower leg. Make sure the leg is straight. When you pick it up, you should inhale and exhale lower. Perform 10 lifts on one leg and 10 lifts on the other in 3 approaches. Rest for 30 seconds between approaches.

You can add a fitness elastic to this exercise later. With it, you can make the load a little more difficult and better train the muscles of the thighs and buttocks!

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“Bridge” exercise

With this exercise, you can train your gluteal muscles and lateral pressure well.

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First you need to lie down on the floor, you can use a special mat. Then, lean on your shoulder and slightly raise your torso. The leg you are lying on must be bent. You need to raise your free leg and it should not drop completely to the lower leg. Make sure the leg is straight. When you pick it up, you should inhale and exhale lower. Perform 10 lifts on one leg and 10 lifts on the other in 3 approaches. Rest for 30 seconds between approaches.

"Bridge" exercise

You can add a fitness elastic to this exercise later. With it, you can make the load a little more difficult and better train the muscles of the thighs and buttocks!

This exercise is good for your hips and pelvis, and it builds up your leg muscles.

After repeated exercises it seems easy, then you can make it a bit more difficult by adding a little weight or by straightening one leg and lifting the pelvis with a straight leg.

The Plank

The plank is always a good finishing exercise. This will strengthen your results. As you know, a barbell engages almost all muscle groups, which strengthens the abdominal, waist, leg, back, neck and shoulder muscles.

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The Plank

At first, you have to lie on the floor. Place your elbows on the floor in front of you and focus on them. Don’t look up. Lower your eyes. Also keep your feet level. When you walk into a bar, you must have your entire body tense. All parts must form one solid line. When you get to the bar, start with 30 seconds. Then down and up

Every girl dreams of losing weight and getting rid of fat from the hips, buttocks and abdomen. After all, in these places fat accumulates quickly, and getting rid of it is not so easy! And these are the hardest places in the struggle for consent and reason. But that doesn’t mean you have to give…