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If you're overweight and want to drop pounds, you need to have a
well-rounded fitness program that includes both strength training and getting
in regular aerobic activity. However, a lot of people make the mistake of doing the wrong workouts
and activities because of what's popular—such as running, plyometrics, and
high-intensity circuit training—instead of what's best for your body right
now. When just starting out, you should only perform exercises that you
can do safely with proper form. These movements should be able to be built
upon consistently in order to increase your strength, aerobic base, and
improve your progress. What's more, some exercises are going to be better for
you than others due to the fact that excess weight can cause there to be more
stress on your joints. For these reasons, here are the best workouts you can start doing if
you're overweight and want to drop pounds. Make sure you consult with a
health physician first before starting any new fitness program. Next, don't
miss the 5 Best Self-Care Tips to Feel Happy All Winter. 1 Goblet Squat Begin by holding one dumbbell in a vertical fashion in front of your chest. Keeping your core tight, push your hips back and squat down until your thighs are parallel with the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Perform 3 sets of 10-15 reps. 2 Bodyweight Rows To perform the bodyweight row, grab the equipment that's available to
you: rings (shown above), a TRX/suspension strap, or bar. If you're using a
strap, make sure to use a neutral grip (palms facing you). If you have a bar,
you can either use the pronated (palms overhand) or supinated (underhand)
grip. Stick your feet forward and lean back slightly to at least 45 degrees. 3 Step ups Start by placing your foot on a low step, box, or bench. Keeping your
chest tall and core tight, lean into the heel of the front leg and push off
of it to step up. Flex your quad and glute at the top of the movement, then lower
yourself under control before performing another rep. Perform all reps on one
leg before switching over to the other. You can perform this movement either
with just your bodyweight or holding a pair of dumbbells. Perform 3 sets of
10 reps on each leg. 4 Dumbbell Arnold Press Grab your dumbbells and hold them up at shoulder-width with both hands facing you. Rotate your palms and elbows away from you as you press the weights up over your head in a smooth motion. Flex your shoulders at the top, then reverse it back to starting before performing another rep. Do 3 sets of 10 reps. 5 Boxing Boxing is one of my favorite workouts because it's low impact, and
you can get a great cardio workout. It helps you build endurance, strengthens
your shoulders, teaches you coordination, and shows you how to throw proper
punches. You can add a boxing session into your routine 1-2 times a week. 6 Exercise Bike If you're overweight and just starting off, it would be good to begin
with a lower intensity pace when you're on an exercise bike. Hop on and
peddle for 30 minutes. As your conditioning and endurance improve, you can
increase your pace and transition to more interval-style training. And that's it! For more, make sure to check out Doing This One Thing
While Strength Training Burns Twice as Many Calories, New Study Says. |
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