So far, does not cease to dispute on this, that more effective: cardio or weight training. The study of Leslie Willis (Leslie H. Willis) and his colleagues of the university of duke university showed that the exercises are best combined.
The participants, who have met only cardio-exercises to lose more fat. But the people who combined cardio along with power workouts, not only will you lose weight, but also to increase muscle mass.
The advantage of a combined exercise confirms the study that the Ripple Ho (sulee I Ho) and University kertin of Australia. 12 weeks of combined exercise helped subjects to lose weight and fat the body effectively, as it is the heart or strength training exercises separately.
It turns out that for maximum effect you need to implement and cardio, and strength training exercises.
The first is more energy, but the second pump of muscles and at the expense of the oxygen debt help burn calories not only exercising, but also after it.
There is the most embodied energy exercises are combined to workout. First of all, consider the options, which are required for the equipment: shelf, weights, ropes, printed ball, and then move on to the physical which, by their weight, to burn fat.
Exercises with equipment
Tracery
This exercise is clearly to come to the underworld. First of all you squat a barbell on the chest and then without stopping, the way jimboy obvertitur. Move slowly, can't: you lose speed and inertia, and you do not need additional undergrowth to push the post up. So the tracery is done very intensively and are spending a sea of energy.
Tracery well the body is the hips and buttocks, upper arms and back. Also involved in the work the muscles of journalism.
Find this kind weight, to meet the 10 tracery, without stopping, better yet — connect these interval workout and you'll regret to born is the light.
Double wave with a string
The study Charles J. Fountaine of the university of Minnesota is Duluth showed that the 10-minute workout with two ropes allows you to burn 111,5 kcal — about two times more than during the run. The participants of the experiment perform the vertical wave two hands over 15 seconds and then rest 45 seconds. And so 10 times.
Time use it well charged wide back muscles and the front of the delta, how the synergists take the rear delta and trapeze. Therefore, exercise not only helps to spend calories, but well load across the top of the body. Also involved in the work quads and buttocks, and press and extensors of back to stabilize the body.
Try again the experiment of Charles J. Fountaine and doing 10 approaches 15 seconds. If strong, reduce the working time to 10 seconds. You can also create interval workouts with different exercises with a string, as shown in the videos.
Throws the ball against the wall
Throws the ball against the wall to resemble tracery. First go to squat, then it is necessary to confuse, but instead jimboy obvertitur throw the ball against the wall. This exercise having regard, quads and tuharatele, shoulders, back, trapezium, the muscles cream.
Throws the ball need to do high intensity, but the burden can be zoom in, increasing the weight of the ball, and by adjusting the height to which you throw.
Do 2-3 sets of 20-25 times or on throws is the interval workout. For example, 30 seconds to throw the ball and the balance of the minutes burpee, and so long as there is no reading of 100 shots.
Dope geary
In January 2010 the American board of physical ACE published the results of a study that shows how many calories you can burn by is dope geary.
Examinees filled out a six jerks in 15 seconds and then rest 15 seconds. And so for 20 minutes. Aerobic through the participants was burned by 13.6 kcal per minute and for anaerobic — to 6.6 kcal. It turns out to 20.2 kcal per minute and 404 kcal for 20 minutes!
Apart from the vigorous burning calories, dope geary beneficial to the performance of the backs and feet, enhance the wrist and the strength to handle. Exercise develops endurance and speed, to train the coordination.
In order to burn more calories, select the five exercises, kettlebells, and do three rounds of 15 repetitions for each of them is 30-seconds of a break with exercises in between.
Exercises your weight
Jumping rope
While jumping rope, working the leg muscles, triceps and chest muscles. Exercise can burn 700 to 1 000 kcal per hour depending on the intensity. 20 minutes of jumping rope over the energy consumption equal to 45 minutes of peaceful during the run.
Unlike sprint, jumping less burden on the knees because you land with both feet. This additional plus the people gain the upper hand.
You can start your workout with a rope: jumping on the help of a good warm body for the following exercises. After the joints of the heating set the timer and jump for 45 seconds average pace, then 15 seconds — fast. Relax for a minute and repeat another nine times.
If you want to burn more calories, you will learn that double jumping. Here is a good diagram of the training:
- two one jump, one double — repeated 10 times;
- two single, two double — 10 times;
- two single, three double — 10 times and so on.
If you already know how to do the double, try the famous benchmark Annie. First of all, do 50 double jumps and climbs casing (provisions lying down), then according to the 40, 30, 20 and 10. And all this time, and without rest periods.
Also, you can diversify your workout by adding other exercises rope.
Burpee
A high-intensity workout burpee burn 8 to 14 kcal per minute. This means that doing a burpee, you can burn 280 kcal in 20 minutes. Also, you can complicate the exercise, adding jumping, boxing, jumping on the vulture, pull-ups, and other variants.
Here are several ways to workout:
- Below the staircase burpee for beginners. Do 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with your vacation the minute the series between.
- 100 burpee. Do the 100 burpee, rest is needed.
- Two minutes burpee (advanced). Set the timer and make as much as possible burpee two minutes. Make sure that did not suffer technique: touch the breasts and hips of the opposite sex, the top point is the hop off of the land.
Exercise "Climber"
Take the emphasis lying down and alternately bend your knees, as if trying to get a hold of them before the breast. "Climber" is happening quickly, but in doing so, the pelvis and the back are rigidly fixed.
Exercise is good for pumps press and muscles-hip flexors and at the expense of the intensity of the increase in calorie consumption. Depending on the weight you can spend from 8 to 12 kcal per minute.
Of course, you can't make a "Climber" for 10-20 minutes. Instead, combine it with other exercises is interval training. For example, 20 jumps "Climber", 10 push ups (can be knee to end), 20 jumps "Jumping Jack", 15 aerial sit-ups. Do 3 to 5 rounds, rest between lap — 30 seconds.
You can also make a "Climber" protocol to track down: 20 seconds active fill, 10 seconds rest. The number of rounds of health.
Squats from jumping
Squats without bars and dumbbells is difficult to name effective exercises. Another thing — squats from jumping. In this exercise we look at the go to squat and to go jumping. Thanks to this exercise becomes much more intense, but you spend more calories.
The three approaches 20-30 times. And yes, you do not need very long jump, before you properly then castle your leg muscles.
How to do the exercises without equipment
To use your weight to help to lose weight, it must be strong and long. Simply put, if you do 20 sit-ups, and then rest for five minutes, then, of course, strengthen the muscles, but a lot of calories do not burn.
So, do exercises with high intensity, and better yet — add them to the interval training a certain amount of holiday a series of between 10 seconds to one minute. So you save the high pulse throughout workouts and burn more calories.
Also remember that no exercise will not help to lose weight, if you do not check out your meals. Combine exercises are related to diet, and you will soon see the first results.