Still, the debate continues, which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis), their colleagues at Duke University showed that exercise is best when it is combined with.
The participants, who perform only cardio exercises lost more fat. But the people who are with the cardio strength training, not only lost weight, but the increased muscle mass.
The advantage of the combined training is confirmed by the study of the Ho School (sule on Ho) the University Garden say of us in Australia. 12 weeks of combined training helped the subjects to decrease the weight and amount of body fat more efficiently than cardio or strength exercises separately.
It turns out that for maximum effect you need to perform cardio and strength exercises.
The first, more energy, but the second to build muscles due to oxygen debt helps to burn calories, not just the training but also afterwards.
There is the most energy-consuming exercise for the combined exercise. First, consider the desired settings equipment: barbell, dumbbells, ropes, medicine ball, and then the body weight exercises to burn fat.
Exercises equipment
Break
This practice clearly came to the underworld. First squat with a barbell on his chest, then without stopping to jimboy obvertitur. Slowly don't: lose speed and momentum, you need more undergrowth to press the barbell up. That's why the break is very hard to spend a lot of energy.
Through a good emphasis on the thighs, buttocks, shoulders, and back. Also engage the abdominal muscles.
Select a weight that you're finally 10 through without stopping, and better yet — turn them into an interval workout will be, I wish you'd be dead.
Double wave rope
The study Charles J. Fountain, the University of Minnesota in Duluth, has shown that a 10-minute workout two ropes allows you to burn 111,5 calories — approximately twice as much as running. The experiment participants performed a vertical wave with both hands for 15 seconds, then rest 45 seconds. So 10 times.
During practice, well-filled broadest muscle of back in front of the Delta, as the synergist back deltas and trapezoid. So the practice not only helps to spend calories, but fills the whole upper body. Also includes, to the quads and the glutes, abs, and back extensor to stabilize the body.
Try to repeat the experiment Charles J. Fountain and do 10 reps for 15 seconds. If it is difficult, reduce the working time to 10 seconds. Also, the interval training different exercises with the rope seen in the video.
Throw the ball against a wall
Throw the ball to the wall similar to break. First, go into the squat, then you need to pull out, but instead, jimboy obvertitur throw the ball to the wall. This exercise works the quads and the buttocks, shoulders, back, trapeze, and core muscles.
Throw the ball to perform the high-intensity load can be scaled by increasing the weight of the ball and the height setting to which you throw.
I have 2-3 pcs 20 to 25 times, or include shots of interval training. For example, 30 seconds to throw the ball, the rest of the moment, a fart, so until a 100 shot.
The snatch the kettlebell
In January 2010, the American Council on exercise ACE published a study results show how many calories the kettlebell snatch.
Subjects performed six rude 15 seconds, then rest for 15 seconds. That's 20 minutes. Aerobics the participants burned 13.6 calories / minute, or anaerobic and 6.6 kcal. It turns out that the 20.2 calories per minute 404 kcal, 20 minutes.
In addition to increased calorie burning, the bluff, the kettlebell a useful flow-back legs, strengthen the wrists and grip strength. Exercise develops endurance and speed, train coordination of movements.
To burn more calories, select the five exercises, the kettlebell complete three rounds of 15 repetitions of each of them, the 30 seconds breaks between exercises.
Body weight exercises
Skipping rope
While jumping rope work your leg muscles, triceps, and chest muscles. Exercise to burn 700 to 1000 calories per hour, depending on intensity. 20 minutes of skipping rope energy is equal to 45 minutes of relaxed running.
Unlike the Running, the jumping, less stress on the knees than the ground on both feet. This is a further plus is that people who are overweight.
Then you can start your workout jump rope: jump to help the heat in the body with the following exercises. After a joint warm up, set the timer and jump for 45 seconds moderate pace, then 15 seconds — fast. Rest a minute and repeat a further nine times.
If you want to burn even more calories you burn, you learn to double jump. Here is a good diagram of the study:
- two single jump, a double — repeat 10 times;
- two single, two double — 10 times;
- two separate, three doubles, 10 times, etc.
If you already know how to a double benchmark to try the famous Annie. The first 50 double-jump, and sit-ups (the supine position), and then 40, 30, 20, 10. All this at a time, without rest intervals.
Also you can diversify your workout by adding exercises with a rope.
Fart
High intensity workout fart burn from 8 to 14 kcal / min. Is that the fart, you burn 280 calories in 20 minutes. Also you can intensify the exercise by adding a jump, Boxing, jumping fingerboard, pull-UP, but a different version.
Here are a few options for workouts:
- Decreasing fart ladder for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 fart in a minute, rest a little.
- 100 fart. The 100 fart, rest as needed.
- Two minutes of fart (advanced). Set the timer and do as many fart more than two minutes. Make sure you don't suffer technique: touch the Breasts, the hips, the floor, the top comes off the ground.
Exercise "Cliffhanger"
Take the emphasis lying down, and alternately bend your knees, as if trying to get them to the crate. "Cliffhanger" is fast, but the pool and back rigidly fixed.
The practice of good press is pumping, and the muscles-hip flexors, as well as the fact that the intensity increases the calorie consumption. Depending on the weight you can spend from 8 to 12 kcal / min.
Of course, that you will not be able to perform the "Cliffhanger" of 10-20 minutes. Instead, combine it with other exercises is interval training. For example, 20 jumping rock climbing, 10 push-ups (knees), 20 hops "Jumping Jack", 15 air squats. Finally 3-5 rounds, the rest between rounds is 30 seconds.
The "Cliffhanger" the TABATA Protocol: 20 seconds active running, 10 seconds of rest. The number of laps — the-creature.
Squat jump
Squats without a barbell or dumbbells can hardly be called effective practices. The other thing — the squat jump. This practice, then you go in a squat, a jump. Since this exercise will be much harder, and spend more calories are burned.
Finally, three different 20 or 30 times. And Yes, you don't need very long to jump before properly load the muscles of the legs.
How to perform the exercises without equipment
The practice of its own weight helped to lose weight should be intense or for a long time. Simply put, if you do 20 squats and then the rest of the five minutes, of course, strengthens the muscles, but a lot of calories will not burn.
The exercises are high intensity, but it's even better if they are involved in the interval training a certain amount, the rest between sets to 10 seconds, a minute. So keep the heart rate high throughout the workout and burn more calories.
Also, keep in mind that it's not a workout will not help to lose weight, if you do not reconsider your diet. All exercise your diet, you will very soon see the first results.