To date, there is no longer a dispute about what is better: cardio or strength training. A study by Leslie Willis (Leslie H. Willis, and his colleagues at duke University found that exercise is a better combination.
The participants who performed only cardio exercises lost more fat. But there are people who combined cardio with strength training, not only lost, but also to increase muscle mass.
The advantage of combined training is also confirmed by the study of the Sulin Ho (Suleen Ho) from the University Kertina in Australia. For 12 weeks combination training helped the topics to reduce the weight, and the amount of fat in the body exerts a lot more efficient than cardio or strength training alone.
It turns out that for maximum effect, you need to perform cardio and strength training.
The first, more of the energy, while a second pump of muscles and at the expense of the oxygen of the debt, which will help you to burn calories, not only training, but also after it.
There is a enerģijase exercises, combined training. First of all, consider your options, for which the required equipment: barbell, weights, cord, printed in a ball, and then move on to exercises with the weight in that burns fat.
The exercises with the equipment
Tracery
This exercise has clearly learned a hell. First of all, you squat the barbell to your chest, then without stopping you do jimboy obvertitur. Move slowly can: you'll lose all speed and momentum, and you need the extra undergrowth, in order to push the rod in on top of it. Therefore, the tracery is very intense, and accompanied a sea of energy.
Tracery of the well load on the hips and in the hips, shoulders, and back. Also, the work you are involved in a prelum abdominale muscles.
Choose a weight to perform a 10-tracery non-stop, but, better still, turn them into an interval workout, you are going to regret that is born of the light.
The double wave in the rope
A study by Charles J. Fountaine, from the University of Minnesota's Duluth has shown that a 10 minute workout with the two ropes allow you to burn 111,5 kkal — about twice as much as running. In the experiment, participants completed a vertical wave with both hands for more than 15 seconds, and then rested for 45 seconds at the most. And so 10 times.
At the time this task is well the pressure on the deepest of the back muscles, the front of the delta, as a synergist performs at the rear of pearls, and the trapezium. Thus, the work is not only important to spend the calories, but also good a burden on the entire edge of the body. Also, the work involved in the quads and buttocks, and in the press, and the extensors of the back stabilize the body.
Try to repeat the experiment, Charles J. Fountaine, and to do 10 approaches, the in 15 seconds. If difficult, reduce the working time by up to 10 seconds. You can also plan an interval workout from the different exercises with the rope as shown in the video.
Throw the balls to the wall
Throw the balls to the wall recalls the tracery. First of all, you have to go to the minister, it is necessary to straighten out, but instead of jimboy obvertitur to throw the ball against the wall. In this exercise, given the quads, and buttocks, the shoulders, the back, the triangular form, the muscles of the skin.
The Met ball need to be carried out in a high intensity and workload can be changed in size by increasing the weight of the ball, and controlling the height to which you throw.
Do 2-3 runs around 20 to 25 times, or switch to the shots on an interval of the workout. For example, a 30-second to throw the ball, but the balance of the minutes, do the burpee and so on until the time is not counted in the 100 met.
Grūšana svarbumbu
2010. in January the American council of physical exercise in the ACE published the results of this study, in order to show you how many calories you can burn by using a breakthrough geary.
Eksaminējamajiem completed a six-jerks for about 15 seconds and then rested for 15 seconds. And in the 20 minutes or so. Aerobic, by the participants in random by 13.6 kcal per minute and for anaerobic — to 6.6 kcal. Come 20,2 kcal per minute, and 404 kcal for 20 minutes at a time!
In addition to the enhanced burning of the calories, svarbumbu raušana is useful for the pumping of the back-and leg-strengthening of the wrist, and the force of the grip. The challenge is developing the stamina and velocity, train co-ordination.
In order to burn more calories, select the five exercises, with kettlebells, and after three laps of the 15 iterations, each of them with 30-second breaks between exercises.
Exercises with its own weight
Jump rope
At the same time jumping through, jumping rope works the leg muscles, the triceps and the pectoral muscles. Exercise can burn from 700 to 1 000 kkal / hour, depending on the intensity. A 20-minute break to jump rope on the consumption of energy equal to 45 minutes of relaxed running.
Unlike running, jumping, less pressure on the knees since you land on the a number of on both legs. It will be an additional advantage for people with obesity.
You can start your workout with a lecamauklas: it will help the well to heat the body to the following exercises. After a joint warm-up, place a timer and jump for 45 seconds, an average pace, then 15 seconds at a time — quickly. Take a break for a minute and repeat a further nine times.
If you want to burn even more calories, how to double jump. Here is a good diagram to study:
- of two single jumps, with a single or dual — repeated 10 times.
- two single, two double, of 10 times.
- two single, three double — factor 10, and so on.
If you're already in the mākat a double take, then try the famous criterion of Annie. First of all you are doing 50 in a double-jumping, and the entrance in the corps (from a lying down position), and then 40, 30, 20 and 10. And all of this at the time, and no breaks for rest.
Also, you can diversify your workouts, adding in any other exercises with a jump rope.
Burpee
A high-intensity battle of a workout with a burpee burns 8-14 calories per minute. That is, making the burpee, you can burn 280 calories in 20 minutes. Also, you can complicate the task of adding jumping to the body of the jumping of the fretboard, attractions, and other variations.
Here are some of the options for training:
- Down the stairs burpee for a novice. Follow the steps below 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a rest of one minute between the piegājieniem.
- 100 burpee. Do the 100 burpee, take a break when you need to.
- In two minutes of burpee (advanced). Set a timer and make as many burpee to two minutes. You have to follow in order to have not suffered due to technology: by touching the breasts and buttocks of the floor, the top of the point to hop off of the ground.
The Use Of "Rock Kāpējs'
Please, take the emphasis lying down, and alternately bend your knees, as if trying to get them up to his chest. "The rock kāpējs' executed quickly, but if it is in the pelvis, and the back, firmly locked.
Exercise of the right pump to press in the muscles-the gluteus saliecēja, but reducing the intensity, increasing the calorie intake. Depending on the weight, you are able to spend between 8 and 12 calories per minute.
Of course, you won't be able to make a "rock kāpējs' from 10 to 20 minutes in a row. Instead, combine it with other exercises, which is interval training. For example, a 20-jump in "rock kāpējs', 10 pushups (can be to the knee), and 20 jumps in "Jumping Jack", and 15 air pietupieni. Do 3 to 5 laps, stay in between the rings — 30 seconds.
You can also make a "rock kāpējs' protocol Tabata: 20 seconds of active discharge, 10 seconds of rest. The number of laps — after the well-being.
Squats with jumping
Squats, without the bars of the dumbbells hard to say about effective practice. Another thing — squats with a jump. In this exercise you will go out on a squat, but on the top of the pass with a jump. Because of this, the challenge becomes more intense as you spend more calories.
Follow the steps of three runs over 20 to 30 times. And yes, you won't be for a very long time to jump in before you to properly load the leg muscles.
How to perform the exercises without any equipment
In order to practice under its own weight helped me lose weight, and it does not have a strong and long-lasting. To put it simply, if you're doing 20 sit-ups, and then sit back and relax for five minutes, you should tighten the muscles, but the amount of calories than will burn.
Therefore, follow the instructions in the exercises with a high intensity, but, better still, turn them into an interval workout in the rest between the piegājieniem from 10 seconds to one minute. So, you'll save a high heart rate throughout the workout, and will burn even more calories.
In addition, remember that there is no one exercise can help you lose weight, if you do not have to review of your diet. Combine exercises with nutrition, and you will soon see the first results.