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Lose weight: There are four muscles you should train to burn more calories

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Lose weight: There are four muscles you should train to burn more calories

Do you primarily want to burn calories with fitness training? Then you shouldn’t waste time training smaller muscle groups like calves and biceps in isolation. Read here which four major muscle groups you should focus on.

Do you spend hours on the treadmill, but somehow the pounds don’t want to fall off? The reason for this may be that you are not focusing on the four major muscle groups.

The big muscles make the difference when losing weight

To lose weight, it is beneficial to incorporate strength exercises into your workouts in addition to endurance training. This increases the basal metabolic rate because muscles consume calories even when resting.

This means: The more muscles you have, the more calories your body burns throughout the day – regardless of whether you are moving or not.

That’s why strength training is so good for the body

Strengthening your muscles ensures a balanced and stable body. This counteracts, among other things, back pain from sitting for long periods of time. Your posture also becomes more upright and you generally feel more energetic and balanced.

We show which muscles you can easily train at home with which exercises and thus get a little closer to your dream weight.

1. Train your legs and buttocks

Let’s start with the largest muscles in the body. Training your legs and buttocks is very strenuous, but a good leg workout also burns the most calories. Especially people who sit a lot in everyday life should train their lower body to compensate for the one-sided stress.

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One of the best exercises for the lower body is deep squats. You train strength and flexibility and should be on the plan at least once a week. You can also incorporate lunges or glute bridges (pelvic raises) into the plan.

Tipp: Start with three sets and eight to ten repetitions each. Try to slowly increase the number of repetitions with each workout.

2. How to train your back

Back training not only burns a lot of calories, but also makes your waist look smaller and your posture more upright. Anyone who sits a lot and suffers from back pain also benefits from back training.

If you have a pull-up bar at home, try doing pull-ups. If the exercise is too difficult at the beginning, you can first concentrate on the eccentric movement by jumping into the upper position and slowly lowering yourself down.

Another good exercise for your back is bent over rows with a superband. To do this, stand with one leg in the band, lean forward with your back straight and pull the band up towards your hips.

If you don’t have any equipment, you can do the swimming exercise. To do this, lie on your stomach, stretch your arms straight out in front of you and make short, powerful movements – like when crawling.

3. Core exercises

A strong core provides stability for every movement you make in everyday life and is therefore one of the most important parts of the body to train. A strong core protects the organs, improves breathing and strengthens the pelvic floor. With a strong core, you will also improve in other exercises and can prevent injuries during sports.

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There are many core exercises that add variety to your training. Crunches, leg raises, and planks are some examples you can use to strengthen your stomach.

4. Chest training

As a counterpart to your back, you should also train your chest muscles. Because we often round our backs when sitting, the chest narrows. Targeted training stretches the chest area and ensures a healthier posture.

The best exercise to strengthen your chest muscles is push-ups. If the push-up position is too difficult for you, you can also do it on your knees.

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