Until now, the discussions are going well on the fact that the more effective: cardio or strength training. The study of Leslie Willis (Leslie H. Willis) and his colleagues from Duke University showed that exercise is the better combination.
The participants who performed only cardio exercises, have lost more fat. But the people who combined cardio with exercises, not only lost weight, but also increased muscle mass.
The combined benefit of training is confirmed in a study Soulin Ho (Suleen Ho) of the university Kertina in Australia. 12 weeks of combined training topics that have helped to reduce the weight and the amount of fat in the body is more effective than cardio or weight exercises individually.
It turns out that for maximum effect, you need to make and cardio and strength-training exercises.
The first are the more energy, but the second pump to the muscles and for the account of the debt of oxygen will help to burn calories are not only about training, but after it.
There is more energy consuming exercises for the workout. First of all examine the options that you need equipment: dumbbells, barbells, ropes, medicine ball, and then we move on to the exercises with the own weight of the that burn fat.
Exercises with the equipment
Tracery
This exercise is clearly thought of in the underworld. First of all, you squat with a bar on the chest, and then, without stopping, made jimboy obvertitur. Move slowly not you lose speed and inertia, and you need other undergrowth to pull out the stem to the top. Therefore, plots are very hard and lose the energy of the sea.
Tracery well engage the thighs and the buttocks, the shoulders and back. Also be involved in the work of the abdominal muscles.
Pick up a weight, to complete the 10 tracery without stopping, better still, include them in the interval of the year, and you will regret not, that are born.
Double-wave elastic
The study of Charles J. Fountaine, of the University of Minnesota-Duluth revealed that 10 minutes of training with two ropes allows you to burn to 111.5 kcal — approximately two times more than during the race. The participants in the experience, perform a vertical wave with both hands for 15 seconds, then rested 45 seconds. And so 10 times.
During this year loaded up the muscles of the back and front of the delta synergists projecting to the rear of the delta and the trapezius. Therefore, the exercise not only helps to expend calories, but all the upper part of the body. Also in the work involved quads and glutes, and the abdominals and the extensors of the back stabilize the body.
Try to repeat the experience of Charles J. Fountaine and make 10 approaches 15 seconds. If difficult, reduce the working time up to 10 seconds. You can also call interval of the formation of the different exercises with the elastic band, as shown in the video.
Throws the ball into the wall
Throws the ball into the wall-like paths. First of all, you go into the squat, then you need to straighten up, but instead of jimboy obvertitur throwing the ball into the wall. This exercise works quads and glutes, shoulders, back, trapezius, muscles of the bark.
The throws of a ball you must perform with a high intensity and work load, you can scale, increasing the weight of the ball, and the adjustment of the height that you throw.
Do 2-3 approach of 20-25 times, or turn on the casts in the interval of the formation. For example, 30 seconds to throw the ball, and the balance minutes do burpee, and so until that does not count 100 free spins.
Jerk geary
In January 2010, the American council on exercise ACE has published the results of a study showing how many calories you can burn with the help of the push for weight.
Subjects performed six-shots, 15 seconds, and then rested 15 seconds. And so 20 minutes. Aerobic by the participants burned approximately 13.6 kcal per minute, and the anaerobic — to 6.6 kcal. It turns out to 20.2 calories per minute, and 404 kcal in 20 minutes!
In addition to enhancing the burning of calories, a shake weight is useful to pump back and legs, strengthen the wrists and grip strength. The exercise develops endurance and speed, train coordination of movements.
To burn more calories, select the five exercises with kettlebells and follow the three circles of 15 reps of each, 30 seconds breaks between exercises.
Exercises with the own weight of the
Jump rope
While jumping rope work the muscles of the legs, the triceps and the pectorals. Exercise can burn 700 to 1,000 calories per hour depending on intensity. 20 minutes of jump rope on the fatal are equal to 45 minutes of a vacation of the race.
Unlike the race, the jump unless you do not rely on the knees, because as you land on two legs. It is an additional advantage for the people with excess weight.
You can start your workout with jumping rope: jump to help warm up the body for the following exercises. After a warm-up joint set the timer and skip to 45 seconds average pace, then 15 seconds — fast. Rest a minute and repeat nine times.
If you want to burn even more calories, learn how to double jump. Here's a diagram of the training:
- both characters jump, and the double — repeat 10 times;
- two singles, two doubles — 10 times;
- two singles, three doubles 10 times, and so on.
If you already know how to perform double, try the famous benchmark Annie. First do 50 double jumps, and climbs with the box (from the supine position), and then 40, 30, 20 and 10. And all this for the moment and not counting the breaks.
Also, you can diversify your training sessions, adding other exercises with jump rope.
Burpee
High-intensity workout with burpee burn from 8 to 14 kcal per minute. It is, by doing a burpee, you can burn 280 kcal in 20 minutes. You can also make the exercise more difficult by adding jumps of boxing, we usually have six classes of vulture, traction and other variants.
Here are a few options for training:
- Going down the stairs burpee for the beginner. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with the rest in a minute between sets.
- 100 burpee. Follow the 100 burpee, rest is necessary.
- Two minutes of burpee (advanced). Set the timer and do as more burpee in two minutes. Careful not to suffered engineering: touch the chest and hips to the ground, a high point away from the earth.
The Exercise "Cliffhanger"
Take the emphasis lying down and alternately bend your knees, as if he was trying to put the hand on their chest. "Cliffhanger" is done quickly, but the pool and the back firmly.
The exercise is good injects the press and the flexor muscles of the hip, and because of the intensity increases the consumption of calories. Depending on the weight, you can go from 8 to 12 kcal per minute.
Of course, you will not be able to do a "Cliffhanger" of 10 to 20 minutes straight. Instead, combine with other exercises in the interval training. For example, 20 jumps "Cliffhanger", 10 pumps (can be on knees), 20 jumps "Jumping Jack", 15 air sit-ups. Follow the 3-5 rounds rest in between the circles for 30 seconds.
You can also do a "Cliffhanger" on the protocol Tabata: 20 seconds to discharge, 10 seconds of rest. The number of circles of well-being.
Squats with jumps
Squats without a bar and weights it is difficult to call the exercise program effective. Another thing — squats with jumps. In this exercise, you set off in the squat, and high pull with the jump. Thanks to this, the exercise becomes much more intense, and you spend more calories.
Perform three sets of 20 or 30 times. And yes, you don't have very long to jump before you load the muscles of the legs.
How to perform exercises without equipment
For the exercise with the weight helped to lose weight, it must be intense and of long duration. In other words, if you do 20 squats, then relax-five minutes, of course, you will strengthen your muscles, but a lot of calories do not burn.
Therefore, to complete the exercises of high intensity, or better, to include in interval training, with a certain amount of rest between sets of 10 seconds to a minute. If you save a high pulse rate throughout the workout and burn more calories.
In addition, remember that no training will not help you to lose weight if you review your diet. Combine the exercises with the plan, and soon you will see the first results.