Still have not subsided disputes about more effective: cardio or weight training. Research Willis Leslie (Leslie H. Willis) and his friends from Duke University showed that exercise is the best to combine.
Participants made only cardio exercises, loss, more fat. But people combined cardio and weight workouts, not only thin, but a growing mass on Nov.
Comfort and exercise combined Sülin research approvals and Ho (Ho T2a) University Certina Australia. Help 12-week combined exercise, the subjects weight and reduce the amount of body fat, more efficient for cardio or weight exercises separately.
Turns out, you realize your need for maximum impact, and cardio and strength exercises.
First, consume more energy, but during exercise, oxygen debt due to the second pump the muscles not only burn calories, but after that,.
Available the most energy-intensive to workout exercise more. First you need to consider your options, equipment: barbell, kettlebells, ropes, medicine ball, and then with the eye exercises with your own weight to burn fat.
With exercise equipment
Leaf-shaped engraving co.
This exercise clearly concocted underground. You're not the first with dumbbells chest, and then without stopping to make Jimbo's Observatory. Can't move slowly: if you lose, you need to stick to the extra inertia and speed and push undergrowth out up. Therefore, leaf-shaped engraving co. Marine very intense and if it's true energy expenditure.
Leaf-shaped engraving co. good load the hips and buttocks, shoulders and back. In addition, to be included in the study, the abdominal muscles.
To make such a weight in the form of MAC 10 sheets carving co., without stopping, the Dec them best exercise, and regret, what the world.
Double wave IP
In the study, Charles J. Ege, University of Minnesota Duluth showed a 10-minute workout with two rope burn 111,5 provides approximately twice as much kcal in a while. Participants of the experiment, a vertical wave, both hands rested along with 15 seconds to 45 seconds. And thus 10 times.
Installed rear and front latissimus dorsi synergists during this exercise such as advocating good Delta Delta and trapezoid. Therefore, an exercise not only helps to spend calories, but the good it will do, all upper body. In addition, quads and press your hips and back extensors now stabilized to be included in the study.
Try again, experiment, Charles J. Fontaine, and approaches 10-15 seconds. If it's difficult, decrease the study duration is 10 seconds. Exercise exercise also to create a video that is shown with different IP Dec.
Throws ball against the wall
Throws ball against the wall similar to a leaf shape carving Co., Ltd. You go first squat, then get up, but Jimbo's throw rocks instead, the ball hit the wall. This exercise into account in the quads and hips, shoulders, back, trapezius, Nov shell.
You need to make the ball throws, high density, and load, increasing the weight of the ball and scalable by adjusting the height desired for his horse.
Do exercise 2-3 times a Dec 20-25 open approach or assigns. For example, do a burpee for 30 seconds and throw the ball in the remaining minutes, and thus not counted 100 assigns.
Dirt introduction
In 2010, research published in the American Council on exercise ace the month of January showing the results of how much calories you can burn using breakthrough introduction.
Idiot-sixth of subjects after about 15 seconds, rested for 15 seconds. And so is 20 minutes away. Participants and 13.6 kcal burned by doing minutes aerobic anaerobic — 6,6 kcal. So are 20.2 kcal / min and kcal 404 20 minutes!
In addition, reinforced, calorie burning, pumping back and grip strength of the foot and strengthen the ankle introduction for useful dirt. Endurance exercise improves the coordination and speed of trains.
Exercise to burn more calories with kettlebells 15 reps each to select the three circles and five 30-second intermittent between exercises.
Their weight with exercise
Jumping rope
IPI running and jumping over the leg muscles, the triceps and chest muscles. Exercise burn between 700 and 1 000 kcal per hour depending on the intensity. A relaxing 45 minute run is equal to 20 minutes, jumping over IPI and energy consumption.
On the contrary, running, jumping, less strain on the knee because the soil every two feet. This is for people overweight plus additional.
You can start your own jump rope workout: jump the best exercise for warmth to help their body language. Warming up the joints then jump sheep timer, 45 seconds at an average speed, then speed for 15 seconds. Rest a minute and repeat nine more times.
If you want to learn more calories than you burn double jump. Here's a good circuit for learning:
- two in a single jump, a couple of repeat 10 times;
- two single, two double — 10 times;
- two single, three double — 10 times, and so on.
Try to realize a couple of you already know, the famous benchmark Annie. When you make the first jump and 50 double sloped hull (from a lying position), then 40, 30, 20 and 10. And all this time and uninterrupted holiday.
In addition, to diversify their workouts by adding in other workouts, IPI.
Burpee
High-intensity exercise to burn kcal burpee with 8 to 14 minutes. I mean, come on, burpee, you can burn 280 kcal is 20 minutes away. By adding also a complex exercise, jumping, boxing, jumping, keyboard, pull-ups, and other variations.
Here are some options for exercise:
- Burpee ladder tunnel for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 minutes between sets burpee with a holiday.
- 100 burpee. Water 100 burpee, rest, if necessary.
- Two minutes burpee (advanced level). Burpee and set the timer for two minutes or more. Not pointed out technique: chest and hips touch the ground, hop off the top spot land.
Exercise "Cliffhanger"
Sinav bend the knee and rotating the position acceptance as requesting, receiving them up to his chest. "Cliffhanger" is done quickly, but in this case, stiff pelvis and back were recorded.
Exercise good pumps, press, and muscles-the hip flexor and the density is increased due to calorie consumption. You can spend 8 to 12 minutes depending on weight kcal.
Of course, it is not possible "Cliffhanger" 10-20 minutes in a row. Instead, you can combine other exercises with interval training. For example, 20 jumping "Mountaineer", 10 sinav (knee, available), jump 20 "jumping jack", 15 air squats. Apartments between 3-5 water the rest of the tour — 30 seconds.
Also, to do "Cliffhanger" Tabata protocol: 20 seconds of execution (Active, 10 seconds rest. The number of rounds — being.
Squats and jumping
Squats without barbell and dumbbell exercises are very effective. Another thing — squats and jumping. In this exercise, you go upstairs and go squat jump. Because this workout is very intense and you spend more calories than.
Three approaches 20-30 times water. And yes, the jump not too long, the first load leg muscles thoroughly.
How to perform exercise without equipment
It should help with their exercise to lose weight, intense and long. Simply put, if you do this the shuttle 20 to relax after five minutes, you, of course, will strengthen your muscles, but burn as many calories.
Therefore, with exercise, high intensity interval training and turn them into good 10 seconds of rest between sets with a certain number of a minute. So, to save a high pulse during exercise and burn more calories than you eat.
Also, remember that any exercise will help you lose weight a review if not to eat. Combine dieting with exercise and very soon you'll see the first results.