So far, it doesn't stop the debate that is more effective: cardio or weight training. Study Leslie Willis " (Leslie H Willis) and his colleagues from the University of Duke showed that exercise is better to combine them.
Participants who performed only cardio exercises lost more fat. But the people who combined cardio with cardio workouts, not only to lose weight but and increased muscle mass.
The advantage of the combined training confirms the research Sulin Ho (Suleen Ho) from the University Kertina in Australia. 12 weeks of combined exercise helped people to reduce weight and the amount of fat in the body more effectively than cardio or strength exercise separately.
It turns out that for maximum effect you need to perform cardio and strength exercises.
The first is more action, but the second pump muscle and for the account of the oxygen debt will help you to burn calories not only in education, but also after this.
There are more ενέργειαε exercises for combined training. First, consider the options, for which you need equipment: rod, kettlebells, ropes, printed on the ball, and then move on to exercises with the weight that burn fat.
Exercises with equipment
Tracery
This exercise is clearly end up in hell. First you squat with the bar on the chest, and then, without interruption, to make jimboy obvertitur. Move slowly you will not lose your speed and inertia and will need additional undergrowth, to push out the rod over. Therefore, tracery become very intense and have a sea of energy.
Tracery good loads on their thighs and buttocks, shoulders and back. Also, the project has involved the abdominal muscles.
Pick up this weight, to run a 10-tracery, without interruption, and even better — turn them in the space of a workout, and you will regret born in the light.
Double wave rope type
Study of the Charles J. Fountaine from the University of Minnesota at Duluth showed that 10-minute workout with two ropes allows you to burn 111,5 kcal, which is about two times more than during the run. Participants in the experiment was the vertical wave both hands for 15 seconds, and then rest 45 seconds. And so 10 times.
During this exercise well loaded lat muscles of the back and the front of the delta, such as synergists protrude behind delta and the trapeze. So, exercise not only helps lose calories but, and well loads across the top of the body. Also, the project has involved quads and glutes and abs and extensors back stabilize the body.
Try to repeat the experiment, Charles J. Fountaine and do 10 sets of 15 seconds. If it is difficult, reduce the working time up to 10 seconds. Also, you can compose a interval workout of different exercises with the rope types that appear in the video.
Throws the ball to the wall
Throws the ball on the wall, reminiscent of tracery. First you go in your squat, then you need to straighten, but instead of jimboy obvertitur throw the ball against the wall. This exercise examines quads and glutes, shoulders, back, a trapezoid, muscles bark.
Throws the ball to perform with high intensity, and the load can be scaled by increasing the weight of the ball, and by adjusting the height of the drop.
Do 2-3 sets of 20-25 times or turn it throws an interval workout. For example, 30 seconds, and drop the ball, and the rest of the minute do burpee, and so until then, until it counted 100 shots.
Jerk kettlebells
In January 2010, the American council on exercise ACE published the results of a survey that shows how many calories you can burn with a jerk kettlebells.
Subjects performed six jerks for 15 seconds, and then rest for 15 seconds. And so for 20 minutes. Aerobic members were burned to 13.6 kcal per minute, and anaerobic — 6,6 kcal. Demonstrated for 20.2 calories per minute, and 404 calories in 20 minutes!
Apart from the enhanced calorie burning, jerk kettlebells are useful for the improvement of the back and legs, strengthening the wrist and grip strength. The exercise develops endurance and speed, train coordination of movements.
To burn more calories, select five exercises with kettlebells and follow three rounds of 15 repetitions for each and every one of these with 30 seconds breaks between exercises.
Exercises with the weight
Jumping over rope
During jumps through the rope work the muscles of your legs, triceps and chest muscles. Exercise can burn from 700 to 1 000 kcal per hour depending on the intensity. 20 minutes jumping through the rope with energy consumption equal to 45 minutes of relaxed running.
In contrast to running, jumping less load on the knees because you land on both feet. This is an extra plus for people with excess weight.
You can start the workout with rope: jump help to warm your body for the next exercises. After synovial workout get a timer and jump for 45 seconds average pace, and then 15 seconds at high speed. Rest a minute and repeat nine times.
If you want to burn even more calories, learn to double jump. This is a good plan for education:
- two single jump, a double — repeat 10 times?
- two single, two double — 10 times?
- two single, three double — 10 times and so on.
If you already know how to perform a double, try the world-famous reference point Annie. First, do 50 double jumps and sit-ups (from lying position), then 40, 30, 20 and 10. And all of this on time and without breaks for rest.
Also, you can differentiate the workouts, adding other exercises with a skipping rope.
Burpee
High intensity workout with burpee burn from 8 to 14 kcal per minute. That is, by burpee, you can burn 280 kcal per 20 minutes. You can also, to complicate the exercise, adding jumps in boxing, jump fretboard, pull-ups and other variations.
Here are a few options for training:
- Down the stairs from burpee for a beginner. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a minute rest in between sets.
- 100 burpee. Follow 100 burpee, relax, if necessary.
- Two minutes burpee (advanced). Set the timer and do as much as possible from burpee for two minutes. Be careful not to suffer technique: touch the chest and the hips floor, at the top of the hop from the ground.
The Exercise "Cliffhanger"
Adopt a focus that is alternately, bend your knees, like he's trying to get them up to my chest. "Cliffhanger" is fast, but when you do this, the pelvis and the back is hard locked.
The exercise of good pumps abs and muscles-flexor of the hip, and due to the volume increases the consumption of calories. Depending on the weight, you can spend from 8 to 12 calories per minute.
Of course, you won't be able to perform the "Cliffhanger" 10-20 minutes in a row. Instead, combine it with other exercises during the training. For example, 20 jumps "Cliffhanger", 10 push-ups (on knees), 20 jumps "Jumping Jack", 15 air squats. Perform 3-5 cycles, no rest between cycles — 30 seconds.
You can also make "Cliffhanger" with the protocol Tabata: 20 seconds active run, 10 seconds rest. The number of rounds — for prosperity.
Squat with jump
Squats without a rod and dumbbells difficult to call effective exercises. Another thing — squat with a jump. In this exercise you will go in your squat, and up come out with jump. Because of this, the exercise becomes much more intense than what you spend more calories.
Perform three sets of 20-30 times. And yes, you won't have much time to jump before it can load the muscles of the legs.
How to perform the exercises without any equipment
For the exercise with the weight help to lose weight, you need to be intense and prolonged. In simple words, if you do 20 push-ups, and then relax for five minutes, you can, of course, to strengthen your muscles, but a lot of calories you don't burn.
Therefore, they perform exercises with high intensity, and better yet — you need to include in interval training with a certain amount of rest between sets — from 10 seconds to a minute. So, you can save the high pulse throughout your workout and burn more calories.
Also, remember that no exercise will not help you to lose weight, if you can't fix the diet. Combine the exercise with diet, and very soon you will see the first results.