Today, the Internet offers women who are concerned about their own shape, an incredible amount of workout videos uploaded to the public. These are dance classes like incendiary zumba, strength training, exercises for certain muscle groups: abs, buttocks, chest, etc.
The most popular and effective in weight loss are the so-called "fat burning training". How are they different from, say, aerobics and strength training? Let's formulate their basic principles.
Necessary
- - comfortable clothing that does not hinder movement;
- - breast-supporting underwear;
- - rug.
- It can also come in handy:
- - skipping rope;
- - clock with a timer.
Instructions
Step 1
High temp.
The main difference between any fat burning workout is high speed. This is due to the fact that with intense movements and an increase in heart rate by 50-70%, the metabolism is doubled. In other words, 30 minutes of VT burns the same amount of calories as a 60-minute aerobic exercise.
Step 2
Interval training.
The essence of this principle is that the load alternates with the recovery phase. For example, the workout begins with jumping rope, then an exercise is performed for the muscles of the chest and back (for example, a plank with an alternate step with each leg). Then it's time to do cardio squats again. The circle ends with abdominal exercises.
Each exercise is performed 20-26 times (depending on your physical fitness and endurance) or a minute on a timer.
Step 3
Circular training.
Each set is repeated one after the other four times with a short, half-minute, break for recuperation. The last round of exercises is performed with acceleration.
Step 4
Gaining muscle mass.
An increase in muscle mass stimulates energy expenditure, which means that in a fat burning workout, you should give preference to any exercise that forces as many muscle groups of the arms, chest, back, abdomen, and legs to work as possible. These include the bar, push-ups, squats, jumping while raising your arms.
It is important to use different groups, so the exercises in each set may differ slightly from each other. So, for example, in the first circle, you can perform jumps on straight legs and squats from the "feet shoulder-width apart" position, in the next one - jumps with a shin overlap and squats in plie.
