When you do not know where to start losing weight, experts advise starting with the most productive exercises with light weight. To achieve the desired results and reduce the amount of excess fat in the body, it is important to combine strength training with a slight load.

In addition, the establishment of a clear goal and the constant improvement of technology with an increase in activity will help you achieve the desired result faster and more efficiently. What exercises will help to achieve your goals, they told Eat this, not that.

Romanian deadlift on one leg concentrate on one -way exercises for comprehensive training, in particular, use Romanian traction for one leg, combining it with exercises for the upper and lower body.

Start from a position on two legs, hold the dumbbell in one hand and raise one leg back, maintaining balance. Lean forward, lowering the dumbbell to the middle of the lower leg, and return to the starting position, pressing the heels.

Reverse attacks with dumbbells for efficient work with large muscle groups of the lower body is useful to alternate the reverse lunges that activate the buttocks, quadriceps and popliteal tendons. In addition, by performing short breaks between movements, you can increase the number of repetitions, improve endurance and general physical form.

Keep a weight or dumbbell near your chest and take one leg back, dropping into a lunge. Return to the starting position and repeat with the other foot. Alternate your legs, controlling the movement and holding the body with stable.

Alternating bench press above the head in a rack on one knee, not all exercises on the simulators are directed at the feet. For example, the bench press over the head in a semi -collapsed rack strengthens the case and pelvis, which helps to better focus on movements.

For this training, combine the bench press over your head with Romanian traction or add jumps and " Stand on one knee, holding the dumbbells at the shoulders, and alternately perform a bench press.

Squats with a displacement by adding stability elements to the main exercises, you can increase their intensity and increase the volume of training. Squat squats make the exercise more complicated and effective without weight gain.

Perform this squat, holding the weight near the shoulder with one hand, and stretching forward with the other. Next, get into a squat, holding the body with intense. Then return to the starting position and repeat on the other side.

The estate craving with a bag (" To do this, become with dumbbells or weights on the side near the leg. Put your legs on the width of the hips and take them back. Raise the weight and push the hips forward.

This movement shifts resistance and helps strengthen the lower body, especially the buttocks. However, do not forget to control the weight while lowering to get the best results.