Still does not subside the controversy on the fact that the most effective: cardio or weight training. The research of Leslie Willis, Leslie H. Willis) and his colleagues at Duke University showed that exercise is best to combine.
The participants, who have only done the cardio workouts, have lost more fat. But the people who combined cardio with weights, workouts not only lose weight, but also increased muscle mass.
The advantage of combined training confirmation and research Sulin I (Suleen Ho) from the University Kertina in Australia. 12 weeks of workouts combined have helped subjects to reduce the weight and the amount of fat in the body more efficiently than cardio or exercises individually.
It turns out that for maximum effect you need to perform cardio and strength exercises.
The first ones are more energy, but the second to pump the muscles and for the account of oxygen debt will help you to burn calories, not only in training, but after her.
There are more energiae exercises for the combination of workout. Before considering the options for which you need the equipment: barbell, weights, ropes, medicine ball, and then switch to body weight exercises that burn fat.
Exercises with equipment
Tracery
This exercise is clearly invented in the underworld. In the first place, you squat with the barbell on the chest, and then, without stopping, by jimboy obvertitur. To move slowly is not possible: you will lose speed and inertia and you'll need a further undergrowth, to push the barbell over. Therefore, tracery are executed very intense and they spend a sea of energy.
Tracery well load the thighs and buttocks, shoulders and back. The work involved the abdominal muscles.
Choose a weight to perform 10 tracery without the rest, and, even better, turn them into a guided exercise, and you will regret born.
Double wave rope
Research Charles J. Fountaine of the University of Minnesota, Duluth has revealed that 10 minutes of training with two ropes allows you to burn 111,5 kcal about two times more than during the race. The participants in the experiment made vertical wave two hands for 15 seconds, and then a rest of 45 seconds. And so 10 times.
During this exercise, well loaded, the dorsal muscles of the back and the front of the delta of the po, as the synergistic act in the rear delta and trapezius. In this way, the exercise not only helps you lose calories but, and well charge the whole of the upper part of the body. Also in the work involved quads and glutes and abdominals and the extensors of the back stabilize the body.
Try to repeat the experiment Charles J. Fountaine and do 10 approaches for 15 seconds. If it is difficult, reduce the working time up to 10 seconds. It is also possible to do a guided exercise by different exercises with the rope, I show in the video.
To throw the ball against the wall
To throw the ball against the wall resemble tracery. Before you go into a squat, then you need to straighten, but instead jimboy obvertitur throws the ball against the wall. This year mulling quads and glutes, shoulders, back, trapezius muscle, cortex.
To throw the ball, you run with high intensity, and the workload is scaled by increasing the weight of the ball, and by adjusting the height at which you throw.
Do 2-3 sets 20-25 times or turn on pitches in a guided exercise. For example, 30 seconds to drop the ball, and the balance minutes do burpee, and so long as you don't count 100 shots.
Cast kettlebell
In January 2010, the American council for exercise ACE has published the results of research that shows how many calories you can burn with the help of shutter kettlebell.
The subjects performed six shots for 15 seconds, and then a rest of 15 seconds. And so 20 minutes. Aerobics by the participants burned a 13.6 kcal per minute, and anaerobic — 6,6 kcal. It turns out to 20.2 calories per minute, and 404 kcal for 20 minutes!
In addition to the reinforcement of calorie burn, jet kettlebell is useful for leveling the back and legs, strengthen the wrists and grip strength. Exercise develops endurance and speed, the coordination of the movements.
To burn more calories, select five exercises with the kettlebell and complete three laps to 15 reps each with 30 seconds break between the exercises.
Exercises with your own weight
Jump rope
During the jump rope work the muscles of the legs, triceps and pectorals. The physical exercise can burn up to 700 1 000 kcal per hour, depending on the intensity. 20 minutes of jump rope to the consumption of energy equal to 45 minutes of relaxing stroke.
Unlike running, jumping less load on the knees because you land on both legs. This is an additional advantage for people with excess weight.
You can start your workout with the jump rope: the jump will help to warm up the body for the next few years. After the joint exercise of put a timer and jump for 45 seconds at medium speed, and then 15 seconds — fast. Relax a minute, and repeat nine more times.
If you want to burn even more calories, learn to double-jump. Here is a good pattern for learning:
- two single jump, a double — repeat 10 times;
- two singles, two doubles — up to 10 times;
- two singles, three doubles — up to 10 times, and so on.
If you are already able to perform double, try the famous benchmark Annie. The first thing you do 50 double jumps and climbs the body (from a lying position), then to 40, 30, 20 and 10. And all this time, and without rest breaks.
In addition, it is possible to diversify their workout, by adding exercises with the rope.
Burpee
High-intensity training with burpee burn from 8 to 14 kcal per minute. That is, doing a burpee, you can burn 280 kcal per 20 minutes. You can also complicate the exercise by adding a jump on the boxing, jump keyboard, pull-ups and other variations.
Here are some of the options for training:
- Descend the ladder burpee for the beginner. Run 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with relaxation in a minute in between sets.
- 100 burpee. Run 100 burpee rest as needed.
- Two minutes burpee (advanced). Set the timer and do the most possible to burpee for two minutes. Be careful not to suffer technique: touch the breast and the sides of the floor, at the highest point and come down from the earth.
Exercise: "The Climber"
Take the earth, and, alternately, bend your knees, as if trying to get hold of them up to his chest. "Climber" is done quickly, but the pelvis and the back rigidly fixed.
The exercise is good pumps abdominal muscles and the flexor muscles of the hip, and because of the intensity increases the calorie consumption. Depending on the weight that you can spend from 8 to 12 kcal per minute.
Of course, you will not be able to perform "mountain Climber," 10-20 minutes in a row. Instead, combine it with the other exercises in interval training. For example, 20 jumps, "Climber", 10 push-ups (you can with the knees), 20 jumps, "Jumping Jack", 15 overhead sit-ups. Perform 3-5 rounds, rest in between the circles — 30 seconds.
It is also possible to do a "Climber" for the protocol Tabata: 20 seconds of running, active, 10 seconds rest. The number of turns — for the well-being.
Squat with jump
Squats without barbells and dumbbells it is difficult to define effective exercises. Another thing — the squat with the jump. In this exercise, you should be in a squat, and upwards, out with a jump. Because of this exercise becomes much more intense, while you spend more calories.
Perform three sets of 20-30 times. And yes, I don't have much time to jump, before you give load the muscles of the legs.
How to perform the exercises without equipment
For the exercise with the right weight has helped me lose weight, it must be intense and of long duration. In a few words, if you do 20 push-ups, and then relax for five minutes, you, of course, strengthen the muscles, but a lot of the calories that you burn.
Then perform exercises at high intensity, and better yet — elements of interval training with a certain amount of rest between sets by 10 seconds to a minute. So you save the high heart rate during the workout and burn more calories.
Also, remember that no exercise will not help you to lose weight, if you do not review your diet. Combine the exercise with diet, and it is very early to see the first results.