It still did not stop the controversy over the fact that it's effective: cardio or strength training. In the research, Leslie Willis, debbie (Leslie H. Willis, and their colleagues at Duke University showed that exercise is the best way to combine it.
Of the participants, which took place only a cardio workout, lose more body fat. But the people who combined cardio, weight training not only lose weight, but have increased lean body mass.
The advantage of a combined training and research confirms, Sulin Ho (Suleen Ho) at the University Kertina in Australia. 12 weeks of combined exercise has helped the participants in reducing the weight, and the amount of fat in the body more efficiently than in the cardio or the exercises individually.
It turns out that to maximize the effect, you have to take, and fitness, and the exercise of power.
The first and the most power, but the second pump to the muscles and oxygen debt, can help you burn calories not only during training, but afterwards.
There is more power to exercise combined with the exercise. First, consider all the options, so you need to use the equipment: barbell, dumbbells, ropes, medicine ball, and then we move on to the exercises with your own weight to burn fat.
The exercises with the right equipment
Tracery
This is clearly coined in the hell-fire. First, you squat with the bar on your chest, and then, without stopping, is jimboy obvertitur. Moving very slowly, it is not possible, you'll lose speed, and inertia, and you need to additional undergrowth, so as to push the piston to the top of it. Therefore, the tracery is very hard, and go by sea-power.
Tracery well, you carry the thighs and the buttocks, shoulders, and back. Also, in the work of engaging the abdominal muscles.
The choice of the type of a weight to complete a 10-tracery, non-stop, and best of all, it is best to transform them into the range of the training set, and you won't regret it, they were born into.
The wave, a double rope
In the research, and Charles J. Fountaine, of the University of Minnesota, Duluth, has shown that 10 minutes of training, two of the ropes to burn of 111.5 kcal — almost twice as much as they are on the track. The participants of the experiment took place in vertical wave-with your two hands for about 15 seconds and then rest for 45 seconds. And so 10 times.
During this period, and they are loaded completely, all the muscles of the back and the front of the glider, such as the synergists act to the back of the delta, and in the future. Therefore, the exercise not only helps you expend calories, but it loads the whole of the upper part of the body. Also, the work involved, the quads, and buttocks, the press, and the extension back is an rounds are stable in the body.
Try to re-live the experience by Charles J. Fountaine, and to do 10 approaches, the in 15 seconds. If you significantly reduce working time of up to 10 seconds. You will also be able to create the range of exercise for different exercises with the rope as shown in the video.
Throws a ball at a wall
Hit the ball on the wall to resemble tracery. First, you can get in the power squat, then you have to in no wise lift up herself, but instead of jimboy obvertitur to throw the ball at the wall. This exercise is the quads, buttocks, shoulders, upper back, trapezius, muscles skin.
Throws the ball, you'll need to run it with a high-intensity, and the workload can be scaled by increasing the weight of the ball, and the adjustment of the height at which you play.
Do 2-3 sets of 20 to 25 times, or just plug in play in that range for the year. For example, for 30 seconds to let the ball fall down, and the remainder of the minute to do burpee's, and so on until it is not counted in the 100 bid.
Dumb and
In January 2010, the American council on exercise ACE, has released the results of a survey showing how many calories you can burn with the push of a giri.
The subjects performed a six-fools for about 15 seconds and then rest for 15 seconds. And so on for 20 minutes. Fitness by the participants burned to 13.6 kcal per minute, and the anaerobic — to 6.6 kcal. It happens to 20.2 calories per minute, and 404 calories per 20 minutes!!!
In addition to the increased burn of a calorie, the foot, and it is useful for the leveling of the back and legs, strengthen the wrists and the strength of the grip. The exercise will develop endurance and velocity, train your hand-eye coordination.
In order to burn the most calories, choose from five free-weight exercises, and then complete the three laps in the 15 repetitions of each with 30 seconds rest between sets.
Exercise with your own weight
Jump rope
For the jump rope work the muscles of the legs, the triceps, and the pectoral muscles. In the exercise, you can burn 700 to 1,000 calories per hour, depending on the intensity. 20 minutes of jumping rope, the consumption of energy equal to 45 minutes of each race.
To the contrary, on the run, the jump, the less load on the knees since you land on both feet. It is a comfort to the people with being overweight.
You can start your workout jump rope: jumping to help warm up as well to the body for the following exercises. After a joint exercise, set a timer and jump for 45 seconds, on the average, the pace, and after about 15 seconds, and fast. Take a break for a minute, and then repeat nine more times.
If you want to burn even more calories, and you learn to double-jump. Here is a good outline for the course:
- the two singles jump, the two repeated 10 times.
- two singles, two doubles — in 10 times.
- the two-singles, three-doubles — in 10 times, and so on and so forth.
If you already know how to do the double, then try the popular benchmark, Annie. First, he makes 50 pairs of heels, and the elevation of the body from a lying position), and then 40, 30, 20 and 10. And all of this at the time, and without pausing to rest.
You can also diversify your classes, adding more exercises with the skipping rope.
Burpee
The high intensity of a workout with the burpee will burn from 8 to 14 calories per minute. That is, doing a burpee, you can burn up to 280 calories for a 20-minute drive. Also, you can complicate the exercise, adding that jumps in the ring, jump, and the ossifrage, and push-ups, and other variations.
Here are some of the options for training:
- Descending on a stairway to burpee for a beginner. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee, with a break of one minute between the sets.
- 100 burpee. Do the 100 burpee, you can relax, as you need to.
- A two-minute burpee (advanced). Set the timer, and do more burpee for a couple of minutes. Be careful not to suffer, engineering, tap on the the chest and hips to floor, up to a point, to avoid the earth.
As An Exercise In "The Mountain Climber"
Take the emphasis lying down, and alternatively, by bending the knees as if trying to hold them up to your chest. "The terminator" is fast, but when I do, it's the hip and the rotation is hard-coded.
A year of good pumps on the press, and the muscle-flexion to the thigh, but, owing to the intensity of the increases in the consumption of calories. Depending on the weight you can move for 8 to 12 calories per minute.
Of course, you won't be able to use the "Relation" between 10 and 20 minutes in a row. In addition, you can combine it with other exercises on the range for a practice session. For example, a 20-hop "Relation", 10 push-ups (can be from knees, 20 jumping "Jumping Jack", 15 overhead sit-ups. Follow the 3-5 rounds, and recreation, among a total of 30 seconds.
You can also make a "mountain Climber" protocol TABATA: 20 seconds of running, active, 10 seconds of rest. The number of turns for your well-being.
Squat jumps
The squat without a bar, and free weights are harder to draw an effective workout. The other thing to do the squat with the jump. In this exercise, you get out of a squat, and then up to go out with a heel. As a result, the exercise becomes too intense and you burn more calories.
Do three sets of 20 to 30 times. And yes, you're not going to have a lot of time to jump in, and before you have purchased to load on the muscles of the legs.
How to perform the exercises without any equipment
For the year, and the weight helped to lose weight, it must be intense and prolonged. To put it simply, if you can do 20 crunches and then rest for five minutes, then you will definitely strengthen those muscles, but it's a lot of calories you will not burn out.
For this, you get a great workout with very high intensity, or better yet, include it in your interval training with a certain amount of rest between sets from 10 seconds to a minute or so. So you have to keep an elevated pulse throughout your workout and you will burn down more calories.
Also, keep in mind that no exercise will help you lose weight, if you do not need to re-consider your diet. Combine exercise with a diet, and you will soon see the benefits.