15 super effective slimming exercises
Sport And Fitness / / December 19, 2019
The secret to the effectiveness of
To burn more calories, you need to use a lot of muscles. Isolated exercises such as curls for biceps, burn far fewer calories than pull-ups, in which waste energy and muscles of the back and bark apart hands.
All the exercises in our training involve multiple muscle groups, increasing the waste of calories. When this movement is quite simple, so you can quickly master them and hold out as long at high intensity.
The second reason is efficiency - a high tempo. These exercises are to be performed with maximum efficiency, without any rest until complete recovery. A high heart rate throughout the workout helps to spend more calories.
How to do the exercises
Perform the exercise for 30 seconds, alternating with 30 seconds rest. If you have enough load, do 2-3 range. Gradually increase the time you can work up to 60 seconds, but the rest leave the same.
Mix and match the sequence as you like, but do not put a number of exercises that load one group of muscles. Alternating the load on the arms and legs, the back and the press, you will avoid fatigue and be able to sustain a high pace throughout the workout.
What exercises do
1. movement of the skier
This exercise - a great alternative to the usual jump. It loads the entire body, especially the buttocks, hips and extensor muscles of the back.
Tilt your body forward, get direct hands behind your back, bend your knees, but do not go in the squat. From this position the sharp explosive motion to straighten and simultaneously wave your hands. You can go on tiptoes or jump a little, but not high.
2. predator dance
Exercise good hips and warms the muscles of the shoulder girdle.
Stand with your feet together, keep both hands in front of him, palms connect. With the jump go away in the squat, legs spread wide. At the same time, tilt the body forward, arms out to the side and pinch the blade. Return to starting position and repeat. Gradually increase the speed and range of motion.
3. Skating
This exercise simulates the dynamic speed skating. It is great pressure on the legs and muscles bark, increases heart rate.
Tilt your body forward with a straight back. Make the jump slide right foot to the right side, move both arms to the right, accompanying movement of the body. Get your left foot diagonally to the right, you can put it on the floor or leave on weight. Repeat the movement to the left side. Do not straighten the body, try to execute the movement quickly and without interruption.
4. explosive pushups
Even if you are well mastered the usual push-ups, in this exercise you have pretty sweat. It will load, not only the muscles of the shoulder girdle, but also the back, hips, buttocks.
Perform each exercise only warm up your muscles, otherwise you risk damaging the shoulders.
Stand in the emphasis lying, post hips back, bend your knees - it's original position. Hence the sudden explosive movement go away in a push. Go back and repeat.
5. Jumping into poluprisede
This is an excellent alternative to conventional squats. Jumping into poluprisede well pumped muscles of the legs and knees do not overload.
Stand with feet together, fall in the squat with your back straight, keep your hands in front of him. With jump place feet wide, and then assemble them to jump back. Repeat the movement as soon as possible.
6. Running on the step
Place your left foot on a small hill, step, stand or even a stack of books. Fast jumping action and change the position of the legs to the opposite. Move your springy and soft, keep your knees slightly bent.
Another variant of this exercise - jumping from side to side on the dais. Alternate them with each other in order to improve coordination and to diversify training.
7. burpee
Exercise will load all the muscles of the body, dispel the pulse and make you short of breath more quickly than any other.
From a standing position fall to stop lying. Leave down, touch the floor chest and hips, then squeeze her arms up with a jump substitute legs to the hands, trying not to bend your knees strong. Straighten up and jump out, clapping his hands behind his head.
8. Jumping into the abutment position lying
Exercise good load hips and shoulders, muscles bark.
Get on all fours, lift your knees off the floor, keep your back straight. From this position, push off your feet and through a handstand jump to the other side. After a return jump back. If you are afraid to perform in a full range of motion, do not jump high. Get used to the range gradually.
9. Steps on the bench
Exercise good load thighs, calf muscles pumping.
Take a step the right foot on the hill. Relying on foot, jump out upwards at the same time waving his arms straight, jump and change legs. After landing on the hill will be the left foot following a jump start with it. Jump, alternating legs, try to put in motion every effort "to explode".
10. frog jumping
This exercise will help you develop strong legs, before breaking news and shoulders.
Stand in the emphasis lying down, with a jump substitute legs to the hands. Jump back to abutment lying and repeat. If you do not have enough mobility to run as a full range of motion, jump as far as possible. Gradually, the body will adapt and you will be able to increase the range of motion.
11. Bear excavation
Movement in such an unusual posture well load arms, back, thighs and calves.
At the same time rearrange the opposite arm and leg, try to keep your back straight. During the movement of the pelvis can go up, but not much.
12. gait crab
Such penetration is well load the shoulders, back, buttocks and thighs.
At the same time rearrange the opposite arm and leg, do not lower pelvis to the floor until the end of the exercise. If you have little space for exercise, go back and forth.
13. Lunges foot in the emphasis lying
This is a difficult exercise good load the muscles of the body and requires a fair amount of dexterity and coordination.
Stand on all fours, tear knees floor distributing weight between the brake pads and the palms. Tear off the floor right leg and left hand, turn to the left on the left foot and the post straight right leg forward. Return to starting position and repeat to the other side.
14. Walking in poluprisede
This is a favorite exercise of all Soviet coaches, and for good reason. This movement is not only a great pressure on the legs, but also develops balance and endurance.
Drop down to crouch and walk forward, walking accompanying hand movements.
15. Walking with lunge
This movement will finish the leg muscles, tired of the previous exercise. Lunged forward, right foot, left knee touch the floor. Straighten up and lift the left knee up in front of, and then descend in the thrust to the left leg. Continue in this manner.
You successful training!