Still, the debate continues on which is more effective: cardio or strength training. Research Leslie Willis (Leslie H. Willis), and his colleagues from Duke University showed that exercise is the best way to combine it.
The participants who performed only cardio workouts to lose more fat. However, the people of which, in combination with cardio training to strength, not only to lose weight but to increase muscle mass.
The advantage of combined training is confirmed by the study of Ho Sulin (Suleen Ho) at the University Kertina in south africa. 12 weeks of combined training, it helped the subjects to decrease the weight and amount of body fat more efficiently than cardio or strength exercises on an individual basis.
It turns out that for maximum effect, you need to perform cardio and strength exercises.
Getting more power, but another to build up the muscles, and due to the oxygen debt, it will help you to burn calories, not just the training but also after it.
There is the most energy consuming activity of the combination of the exercise. For the first time, to consider the possibility that you'd like to equipment: barbell, dumbbells, cables, medicine ball, and then move on to the bodyweight exercises to burn fat.
The exercises with the equipment
Decorations
This activity has apparently come to the underworld. First of all, you squat with the barbell on his chest, and then, without stopping, to the jimboy obvertitur. Slowly does it: you will lose your speed and momentum, and you need to have more undergrowth to push the barbell up. Therefore, the ornaments, they are very hard and spend a lot of energy.
Sulphur is a well-pointed out, the thighs and the buttocks, the shoulders and the back. The co-operation of the abdominal muscles.
Pick a weight for the performance of 10 of sulphur, and without stopping, and, more, but, in the interval of the workout, and you'll wish you were dead.
The double wave cable
A study by Charles J. Fountaine at the University of Minnesota at Duluth showed that there is a 10-minute training session with two of the ropes, which will allow you to burn 111,5 calories — about twice as much as the driving. A test of the participants, which is carried out in a vertical wave with both hands for 15 seconds and then rest for 45 seconds at a time. And so 10 times.
Through this practice, the well-loaded in its broadest muscle of the back and the front of the Delta, such as synergists, are the back deltas and trapezoid. So, exercise not only helps to spend calories, but it also loads the whole of the upper part of the body. It also involves the quads and the glutes, and the abs and back extensors to stabilize your body.
Try to repeat the experiment, Charles J. Fountaine, and then do 10 repetitions of 15 seconds at a time. If it is difficult, reduce the working time by up to 10 seconds at a time. You can also interval training a variety of exercises with a rope, is shown in the video.
Throw a ball against a brick wall
Throw a ball against a wall, reminiscent of the decorations. First of all you're going to squat, you're going to have to straighten up, but instead of a jimboy obvertitur to throw the ball at the wall. For this exercise to work the quads and glutes, shoulders, back, backwards, and core muscles.
Throw a ball, perform with a high intensity and load, it is possible to reduce the increase in the weight of the ball and adjust the height at which you hit the ball.
Do 2 to 3 sets of 20 to 25 times, or include a recording in interval training. For example, for 30 seconds, throw a ball, and the rest of the minute, not the burpee, so by that time, as long as there are 100 frames.
It is to snatch the kettlebell
In January 2010, the American Council on exercise, ACE published the results of a study showing how many calories you can burn with kettlebell snatch.
The themes are carried out to the six jerks in 15 seconds, and then rest for 15 seconds at a time. And so on for 20 minutes. It is an aerobic, the participants burned to 13.6 kcal per minute and for anaerobic and 6.6 kcal. It is, of 20.2 calories per minute, and 404 kcal for 20 minutes!
In addition to the increased consumption of calorie-burning, it is to snatch the kettlebell is needed for the movement of the back and legs, strengthen the wrists and grip strength. The exercise develops endurance and speed, train coordination of movements.
To burn more calories, select the five exercises with the kettlebells, and a total of three rounds of 15 repetitions of each with 30-second breaks between exercises.
Body weight exercises
Jumping rope
While jumping rope work your leg muscles, the triceps and the chest muscles. The workout can burn 700 to 1,000 calories in an hour depending on the intensity. 20 minutes of jumping rope is the energy, which is the same as 45 minutes of relaxed running.
By contrast, the Running, the jumping is less of a stress to the knees as you land on two feet. This is an additional benefit for people who are overweight.
You can start your workout with a jump rope: jumping, it will help you in the heat of the body for the next exercise. After the warm-up, set a timer and jump for 45 seconds at a moderate pace, then 15 seconds — fast. Rest one minute and repeat this nine times.
If you want to burn even more calories, you learn to double-jump. Here is a good diagram to study:
- two of the single jump, double and repeat 10 times;
- of the two, a one, a two, a double — 10 times;
- the two singles, three doubles 10 times, and so on.
If you already know how to make a double measure, to try the famous Annie. For the first time, do 50 double jumps, and sit-UPS (from prone position), and then to 40, 30, 20 and 10. And all of this at the time, without a rest interval.
You can also modify the workout by adding exercises with the rope.
Burpee
A high-intensity workout with a burpee burn between 8 and 14 kcal per minute. This is what the burpee, you can burn 280 calories in a 20 minute period. You can also intensify the exercise by adding a jump to Boxing, to jumping the fingerboard, pull-UPS, and other variations.
Here are some of the options for workouts are:
- The descending burpee ladder is designed for beginners. Follow 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee with a minute rest in between sets.
- 100 burpee. Do the 100 burpee, rest as needed.
- A two-minute burpee (advanced). Set a timer and do as many burpee over two minutes. Make sure that you don't suffer from the technique: to touch the Chest and the hips from the ground to the top of the get down on the ground.
The Exercise "Cliffhanger"
Take the emphasis lying down, and alternately bend your knees, as if trying to get to the chest. "Cliffhanger" is fast, but the pelvis and the back are rigidly fixed.
Exercise is good press, and it is pumping, and the muscles-the hip flexors, and due to the intensity of the increase in the consumption of calories. Depending on the weight, you can spend between 8 and 12 kcal per minute.
Of course, you won't be able to perform a "Cliffhanger" of 10 to 20 minutes at a time. Instead, combine it with other exercises in an interval training session. For example, a 20 in jumping, rock Climber, and 10 pushups (from the knees), 20 hops "Jumping Jack", and 15 air squats. Perform 3-5 rounds, resting between rounds is 30 seconds.
You can also do a "Cliffhanger" of the Protocol of TABATA: 20 seconds of active work 10 seconds of rest. Number of circuits — to-be.
Squats with jumps
Squats without barbells and dumbbells can hardly be called an effective in the exercises. The second thing to do — squats with jumps. In this exercise, you are going to go into a squat, and come up with a jump. As a result, the exercise becomes much more difficult, and you'll spend more calories.
Perform three sets of 20 to 30 times. And Yes, you don't have a very long time, to jump, to get the correct load on the muscles of the legs.
How to perform the exercises without any equipment
Training with your own weight to help you lose weight, you must be an intense and time-consuming. Simply put, if you do 20 squats and then rest for a period of five minutes, and you are, of course, strengthen the muscles, but a lot of the calories will not be burned.
These exercises are of high intensity, and better yet, include them in interval training, with a certain amount of rest between sets from 10 seconds to one minute in length. This will keep the heart rate high throughout your workout and burn more calories.
Also, keep in mind, that one workout is not going to help you to lose weight, if you do not, you will re-consider your diet. Combine exercise using a diet, and you will soon see the first results.