Still, the debate continues on which is more effective: cardio or strength training. Research Leslie Smith, Leslie H. Willis), and his colleagues at Duke University showed that exercise is the best way to combine them.
The participants who performed only cardiovascular exercises to lose the fat. But the, the people who combined cardio with strength training, not only lost the weight, but increase lean muscle mass.
The advantage of having a combined training session will be confirmed by the study of Ho Sulin (Suleen Ho, of the University Kertina in Australia. 12 weeks of combined training helped the subjects to decrease the weight and amount of body fat more efficiently than cardio or strength training exercises an individual basis.
It can be seen that for maximum effect, you should perform cardiovascular and strength training exercises.
Be the first to have more energy, but the second one is to build muscle and oxygen debt, it will help you to burn calories, not only during the workout but also after.
It is the most energy-intensive exercise for the combined exercise. First, consider all the options you want equipment: barbell, dumb-bells, ropes, medicine ball, and then move on to the body-weight exercises that burn fat.
The exercises with the equipment
The frame
This practice is clearly pointed out in the underworld. First, you need to squat with a barbell on his chest, and then, without stopping, to make jimboy obvertitur. Slow-moving, you will lose speed and momentum, and you will need more bikes to get the barbell up. As a result, the frame is very hard and expend a lot of energy.
The frame is easy to focus on the thighs, hips, buttocks, shoulders, and back. Also, the engagement of the abdominal muscles.
Pick a weight and perform 10 to the frame without the need to stop, and it is even better to turn them into an interval training session and you will wish that you were dead.
Double wave rope
In the study, and Charles J., Who, at the University of Minnesota at Duluth showed that the 10-minute workout with two ropes, you can burn 111,5 calories, about twice more than during walking. The Experiment, the participants performed a vertical wave with both hands for about 15 seconds and then rest for 45 seconds. And so 10 times.
During this exercise, well load the broadest muscle of the back and the front of the Delta, as the synergists are in the back deltas and trapezoid. Thus, physical activity not only helps to expend calories, but it also loads the whole of the upper part of the body. Also, the quads and the glutes and abdominals, and back extensors to stabilize your body.
Try to repeat the experiment, Charles J., Dufour, and do 10 repetitions for 15 seconds. If it is difficult to reduce the working time to 10 seconds. You can also do an interval workout of different exercises with the rope seen in the video.
Do not throw the ball up against the wall
Throw the ball against the wall we seem to be on the investigation. First, if you go into the squat, then you need to straighten up, but instead of jimboy obvertitur to throw the ball into the wall. This exercise works the quads and glutes, shoulders, back, then, and the core muscles in the body.
Throw the ball at a high intensity and workload can be increased by increasing the weight of the ball, and how to adjust the height at which you throw it.
Do 2-3 sets of 20 to 25 times a year, or are to be discussed in the time interval training. For example, to 30 seconds to throw the ball, and the rest of the minute, burpee, and then up to 100 photos.
The snatch of the kettlebell
In January 2010, the American Council on exercise, ACE published the results of a study that shows how many calories you can burn with the kettlebell snatch.
Subjects performed six jolts in for 15 seconds, and then rest for 15 seconds. And so, about 20 minutes. Aerobic bacteria due to the participants ' burned up to 13.6 kcal per minute, anaerobic, and 6.6 kcal. It turns out to 20.2 calories per minute, and 404 kcal for about 20 minutes.
In addition to the extensive calorie burning, the snatch, the kettlebell is useful for flow back, and legs, strengthen the wrists and grip strength. Exercise that develops endurance, and speed, exercising the co-ordination of the movements of the body.
In order to burn more calories, select the five kettlebell exercises and complete three rounds of 15 repetitions of each with 30 seconds break between the exercises.
Body-weight exercises
Jump rope
While jumping rope work your leg muscles, the triceps and the pectoral muscles. Exercise can burn 700 to 1000 calories per hour, depending on the level. 20 minutes of rope jumping, the energy is equal to 45 minutes of relaxed running.
In contrast to Running, jumping, and less stress for your knees as you land on two feet. It is an added bonus for people who are overweight.
You can start your training with ropes, jump, run and shoot, it helps the heat away from the body for the next exercise. After a joint warm-up, set a timer and jump for 45 seconds at a moderate pace, then 15 seconds more quickly. Rest one minute and repeat this nine more times.
If you want to burn even more calories in, learn how to double jump. Here is a good diagram to study:
- two of the few to jump a double then repeat 10 times;
- two single beds, and two double 10 times;
- two singles, three doubles 10 times, and so on.
If you already know how to use a double benchmark, in order to try the famous Annie. The first, 50 for double-jumps and sit-UPS (from prone position), then to 40, 30, 20 and 10. And all this in a period of time without rest intervals.
Also, you can diversify your workout by adding exercises with a skipping rope.
Burpee
A high-intensity workout with a burpee to burn 8 to 14 calories per minute. That is, making the burpee, you can burn 280 calories in a 20-minute drive. You can also intensify the exercise by adding a jump to Box, jump, press, pull-UPS, and other variations.
Here are some of the options for the course you will:
- Descending burpee ladder " for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for example, with a one minute rest in between sets.
- 100 burpee. Do the 100 burpee, rest as needed.
- In two minutes of burpee (advanced). Set a timer and do as many burpee over two minutes. Make sure not to suffer the technique, touching of the Breasts, and the hips are off the floor, at the end of the earth.
Exercise "Cliffhanger"
Take the focus and automatically bend your knees as if you are trying to get them to the front. "Problem" is, but the pelvis and spine are in a tight fix.
Exercise is good, the pressure is to pump and the muscles, hip flexors, and as the intensity increases the calorie intake. Depending on the level of importance that you will be able to spend from 8 to 12 calories per minute.
Of course, you won't be able to carry out a "Problem" for 10-20 minutes at a time. Instead, you have to combine it with other exercises, interval training. For example, 20 jumping, rock climbing, 10 pushups (on your knees), 20 hops, "Jumping Jack", 15 air squats. Perform 3 to 5 rounds, rest between rounds is 30 seconds.
You can also create a "Cliffhanger" at the TABATA Protocol of 20 seconds of active run 10 seconds of rest. The number of rounds of it.
Squats with jumps
Squats, without weights, and dumbbells can hardly be called an effective cardio exercises. Another thing — squats with a jump. In this exercise, you will be in a couple, and come up with a jump. Because of this, the exercise becomes much harder and you will expend more calories.
Perform three sets of 20 to 30 times. And Yes, you don't have to be too long to jump in before you put the proper load on the muscles of the legs.
To perform the exercises without any equipment
In order to pursue its own weight and helped to lose weight, it needs to be intense and long-lasting. Simply put, if you do 20 squats and then rest for five minutes, and then, of course, is to strengthen the muscles, but also a lot of calories, not burn them.
If you do the exercises at a high intensity, and best of all, they are one interval training session a certain amount of rest between sets from 10 seconds to one minute. This will keep your heart rate high in the workout and burn more calories.
Also, keep in mind that there is no one workout will not help you to lose weight, if you do not have to reconsider your diet plan. Combine exercise using a diet plan and you will soon see the first results.