Even fade disputes about what is more effective: cardio or strength training. Study Leslie Willis (Leslie H. Willis) and his colleagues from duke University found that exercise is better to combine.
Participants who perform only cardio exercise, lost more fat. But the people who combined cardio with the cardiovascular exercises, not only true, but also increased muscle mass.
The advantage of the combined exercise, the study confirms Sulin Him (Suleen Ho) from the University Kertina in Australia. 12 weeks of combined exercise helped subjects to reduce the weight and amount of fat in the body, are more effective than cardio or strength exercises separately.
It turns out that for maximum effect is to be performed, and cardio and strength exercises.
The first more energy, but the second pump the muscles and an oxygen debt will help you burn calories not only on training, but also after it.
There are those energiee exercise for the combined workouts. First, consider the options, for which it is necessary equipment: bar, kettlebelly, rope, paper ball, and then move on to the exercises with your own weight, that burn fat.
Exercises with equipment
Tracery
This exercise is clearly to come in the underworld. First, you squat with the barbell on the chest, and then, without stopping, you're doing jimboy obvertitur. Slowly can: you lose speed and momentum and you need more undergrowth to push the bar up. So the tracery are carried out very intensively and spend the energy sea.
Tracery well load the hips and buttocks, shoulders and back. Also in the work to engage the muscles of the press.
Use a weight to complete 10 tracery without stopping, and better yet — turn them on in the interval exercise, and you will regret that were born on light.
Double wave rope
The Study Charles J. Fountaine, from the University of Minnesota in Duluth shows that the 10-minute workout with two ropes allows you to burn 111,5 kcal — that's roughly two times more than when jogging. The participants of the experiment conducted vertical waves both hands for 15 seconds, and then rested 45 seconds. And so 10 times.
During this exercise well zatíženíXia the expansion of back muscles and front delts as synergists act back deltas and trapezoid. In this way, exercise not only helps to spend calories, but also loads the whole upper part of the body. Also in the work to engage the quads and glutes, and press and extensors of the back stabilize the body.
Try to repeat the experiment, Charles J. Fountaine and do 10 approaches to 15 seconds. If difficult, reduce the working time to 10 seconds. Also, it is possible to compile a interval workout of different exercises with the rope, placed on the video.
Throws the ball on the wall
Throws the ball on the wall to resemble tracery. First, go into the squat, then it is necessary to straighten, but instead of jimboy obvertitur to throw the ball into the wall. This exercise prepares the quads and buttocks, shoulders, back, trapeze, muscles of the bark.
Throw-in the ball should be carried out with high intensity, and burden may be reduced, thereby increasing the weight of the ball and adjusting the height to which his throw.
Do 2-3 sets of 20-25 times, or turn on the throws in interval training. For example, 30 seconds to throw the ball, and the rest of the minute do a burpee, and so until then, until it counts 100 throws.
Jerk geary
In January 2010, the American council on physical exercise ACE published the results of a study showing how many calories you can burn using a kettlebell jerk.
Subjects perform six jerks in 15 seconds, and then rested for 15 seconds. And so 20 minutes. Aerobic the fact that the participants burned to 13.6 kcal per minute, and the anaerobic — to 6.6 kcal. Shows of 20.2 kcal per minute and 404 kcal for 20 minutes!
In addition to increased burning of calories, jerk the kettlebell is suitable for the pumping of the back and legs, strengthen the wrists and force grip. Exercise develops endurance and speed, training coordination of movements.
Burn more calories, choose five exercises with kettlebells and perform three rounds of 15 repetitions of each with 30-second breaks between exercises.
Exercise with your own weight
Jumping rope
When jumping rope work your leg muscles, triceps and pectoral muscles. Exercise can burn from 700 to 1 000 calories per hour depending on the intensity. 20 minutes of jumping rope on the consumption of energy equal to 45 minutes of quiet running.
Unlike jogging, jumping less load on the knees because you land on both feet. This is another plus for people with overweight.
You can start your training with the rope: - jumping will give you a good warm up your body for the next exercise. After warming up the joint, set the timer and jump for 45 seconds at an average pace, and then 15 seconds — in today's fast. Relax a while and try it nine times.
If you want to burn even more calories, learn to double jump. Here is a nice program for teaching:
- two simple jump, one dual — repeated 10 times;
- two simple, two double — 10 times;
- two simple, three double — 10 times, and so on.
If you already know how to perform a double, try the famous scale Annie. First, you will do 50 double jumps and climbs the trunk (from a lying position), then 40, 30, 20 and 10. And it's all on time and without a break.
Also you can diversify your workout by adding more exercises with the rope.
Burpee
High-intensity exercise with the burpee burns from 8 to 14 kcal per minute. It is a fact that the burpee, you can burn 280 kcal per 20 minutes. Also, you can complicate the exercise, adding jumps to the box, jumping the fretboard, pull-ups and other variations.
Here are a few options for exercises:
- Descending the staircase burpee for a beginner. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with relaxation for a minute between sets.
- 100 burpee. Do the 100 burpee rest as needed.
- Two minutes burpee (advanced). Set a timer and do as many burpee for two minutes. Be careful to suffer technique: touch the chest and hips sex, in top position off from the earth.
Exercise "Rock Climber"
Take the emphasis lying down and alternately bend your knees, as if trying to get them in the chest. "The climber" takes place quickly, but the pan and the back fixed.
Exercise is a good pump, a press, and muscles-hip flexors and thereby the intensity is increased consumption of calories. Depending on the weight you can spend from 8 to 12 kcal per minute.
Of course, you will not be able to carry out the "Climber" of 10-20 minutes at a time. Instead of a mixture with other exercises in interval training. For example, 20 jumps "Climber", 10 push-ups (you can with your knees), 20 jumps "Jumping Jack", 15 air squats. Perform 3-5 rounds, rest between circles — 30 seconds.
It is also possible to "mountain Climber" protocol TABATA: 20 seconds active version, 10 seconds of rest. Number of rounds — the health.
Squats with deadlifts
Squats without barbells and dumbbells hard to name an effective workout. Another thing — squats with jumps. In this exercise, you will go into the squat, and top out with a jump. Thanks to this, the exercise becomes much more intense, and you will spend more calories.
Perform three sets of 20-30 times. And yes, you won't have to very long jump, before carefully insert the leg muscles.
How to perform the exercises without the equipment
For the exercises with its own weight helped to lose weight, it should be intense and long. Simply put, if you do 20 sit-ups, and then relax for five minutes, you can, of course, strengthen the muscles, but a lot of calories, not burn.
So to exercise with high intensity, and better yet — when it is in interval training with a certain amount of rest between approaches — from 10 seconds to one minute. So you save the highest heart rate during the exercise and burn more calories.
In addition, remember that no exercise does not help lose weight, if you do not rethink your diet. Blend exercises with diet, and you will very soon see the first results.