You should train four muscle groups to burn more calories

You spend hours on the treadmill but somehow the kilos don’t want to tumble? This may be because you’re not focusing on the four major muscle groups.

The big muscles make the difference

If your workout is primarily about burning calories, then it’s high time you redesigned your workout.

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In order to lose weight, it is advantageous to include strength exercises in the workouts in addition to endurance training. This increases the basal metabolic rate, because muscles burn calories even when they are resting. This means that the more muscles you have, the more calories your body uses throughout the day – regardless of whether you are moving or not.

Calculate your basal metabolic rate with our FIT FOR FUN calculator

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

If you strengthen your muscles, you ensure a balanced and stable body. That works, among other things back pain from long periods of sitting. Your posture also becomes more upright and you generally feel more energetic and balanced.

Fear not, even the smaller muscle groups like calves, biceps, Trizeps and Shoulders are not neglected in this training. Training large muscles automatically uses the whole body. The smaller muscles are therefore automatically trained as well.

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

1. Legs and bottom

Let’s start right away with the largest muscles in the body. Exercising legs and buttocks is very exhausting, but a good one burns Beintraining but also the most calories. Especially people who sit a lot in everyday life should train their lower body to compensate for the one-sided strain.

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

Tipp: Start with three sets of 8 to 10 repetitions each and slowly increase the number of repetitions with each workout.

2. back

The back workout not only burns calories properly, but also makes the waist look smaller and the posture more upright. Reason enough to integrate a few back exercises into the workout. Anyone who sits a lot and suffers from back pain also benefits from back training.

if you one pull-up bar at home, then try it on pull-ups. If the exercise is still too difficult at the beginning, you can concentrate on the eccentric movement for the time being by jumping into the upper position and slowly lowering yourself.

Another good exercise for your back is bent over rowing with a Super band. To do this, place 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 – just like crawling.

3. Midsection

A strong core provides stability for every movement you perform 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 the other exercises and can prevent injuries during sports.

There are many core exercises that add variety to your workout. Crunchesraise legs and Planks are some examples that you can use to strengthen your stomach.

4. chest

As an opponent to the back, you should also train the 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 the chest muscles are pushups. If the push-up position is too difficult for you, you can also do it on your knees.

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