How to lose weight for 10 minutes a day. Infernal interval training
Educational Program Video / / December 19, 2019
What is good, this interval training for weight loss
- It burns a lot of calories. Due to the high intensity exercise you burn calories not only during, but also after it. By creating a calorie deficit, you consume fat reserves. The main thing - do not load after training, not to return everything that spent.
- It strengthens the muscles of the whole body. Exercises are selected in such a way as to work out almost everything: arms, chest press, hips and buttocks. After a few workouts your body will look more fit and athletic.
- It develops endurance. Soon you will begin to notice that climbing stairs, running for a bus, and other everyday tasks are easier for you.
It should be understood that the 10-minute workout will not replace a full-fledged activity in gym or half an hour of running at a moderate pace. But it will help burn more calories than the same exercises performed in a calm pace and with a long rest between sets.
If you have cardiovascular disease, obesity, or problems with the spine and joints, before carrying out the complex, consult your physician.
What do we have to do
Train lasts 10 minutes and consists of 10 exercises. Every 30 seconds you do, and the rest a minute rest. Not to look at his watch, just turn Layfhakera video.
Do the exercises quickly and in full range. Do not stop too soon. To burn the most calories, you need to do as many reps in 30 seconds.
If you do not have time to rest for half a minute, try more intrusive option: 20 seconds of work and 40 seconds of rest. If the exercise seems too easy, add time: 40 seconds - movement, 20 seconds - a break.
To lose weight as much as possible faster, Practice every day.
What exercises include interval training
1. Jumping Jacks
These simple jumping "feet together - legs apart" will warm the body to more complex exercises. Try to move quickly and do not be lazy flapping above your head.
2. air squats
Stand with feet shoulder-width apart, toes slightly expand outward. squat quickly and deeply, at the lowest point thighs should be parallel to the floor. Even better, if the hip is below the knee.
Keep your back straight. Keep your heels on the floor and does not wrap the knees inward. You can work with your hands or keep them on the belt - as you prefer.
3. burpee
Please stop lying, then touch the floor breast and thighs. Go back to the position of the strap, quickly tighten the legs to the hands and jump out upwards.
Jump high is not necessarily the main thing - to break away from the floor and straighten the hip and knee joints. Cotton do over or head.
If you are too hard and you can not maintain a high pace, do not lower yourself to the floor. Take the emphasis lying down and immediately pull the legs to the hands.
4. Strap
Take the emphasis lying, palm - under shoulders, abs and buttocks are strained. Do not lift my head, eyes aimed at the ground. Make sure that the waist does not sink. Breathe evenly and deeply.
If you feel that you can no longer hold the right position and the body bends at the waist, kneel. If you have a sore wrist, lean on the forearm.
5. Jumping lunges alternating
From a standing position in the jumps go down on one knee, then the other. Make sure that the knee front foot It does not go the toe. Do not touch the floor, or you can hit. Hands put on a belt or hold in front of him.
If you can no longer jump, and 30 seconds is not over, go to the usual attacks, without jumping.
6. Walking strap
Stand in the bar on the straight hands, tighten abs and buttocks. Keep your back straight. In turn, lower the right and left hand on the forearm, and then go in the same order: first the right and then left. The next time you go down with the left hand.
If you are too hard to stand up to his knees.
7. frog jumping
Stand in laying stress, strain the abs and buttocks, to avoid bending at the waist. Jumping tighten the legs to the hands, and then just go back to the starting position.
If you are missing stretchingTo place the foot next to the palms, do not worry - jump as closely as possible. Do not try to drastically increase the range. This can result in injury.
8. Sumo Squat with slopes
Stand with your feet wider than shoulder width, expand socks in hand, hands behind his head clean. Squat until thighs parallel with the floor, spreading her knees. At the outlet of the squat lift one knee, tilt the body sideways and touch his elbow knee. Repeat the same in the other direction.
9. Push-ups on the sides with knees
Stand in the emphasis lying on his knees, place one arm next to the body, and the other take aside about 20 cm. Lower the shoulders, pinch blade, tighten abs and buttocks.
Make push-ups and change hands: a place closer to the body, the other - on. Make sure that your elbows during the exercise looked back, not the sides.
If you can perform the classic push-ups do.
10. Scissors
Sit on the floor, lift your legs straight, back straight as possible. Hands rest on the floor. Simultaneously lift one leg and lower the other. Keep your knees straight, you can pull socks feet.
If you strongly tired back, lie down on it, firmly press your lower back to the floor and do the scissors in this position.
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