8 best exercises for weight loss
Sport And Fitness Educational Program / / December 19, 2019
What type of exercise is best to choose for weight loss
Still tense debate that efficiently: cardio or weight training. StudyEffects of aerobic and / or resistance training on body mass and fat mass in overweight or obese adults Leslie Willis (Leslie H. Willis) and his colleagues at Duke University found that exercise is better to combine.
Participants perform only cardio, lose more fat. But people who combine cardio with strength training, not only lost weight, but also increased their muscle mass.
The advantage of combined training and research confirmsThe effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial Sulin Ho (Suleen Ho) from Curtin University in Australia. 12 weeks of combined training helped the subjects lose weight and body fat better than cardio or weight training alone.
It turns out that for maximum effect, you need to perform cardio and strength exercises.
The first energy-intensive, but the second will train the muscles and due to the oxygen debt will help burn calories, not only in training but also after it.
Layfhaker find the most energy-consuming exercise for the combined training. First, consider the options for which you want the equipment: bar, weights, ropes, medicine ball, and then move on to the fat burning exercises with its own weight.
Exercise equipment
1. thrusters
This exercise clearly come up in the underworld. First you squat with a barbell on his chest, and then, without pausing, making a bench shvung. Move slowly you can not: you lose speed and momentum and you need the extra podsed to push the bar upwards. Therefore thrusters are carried out very rapidly and spend a sea of โโenergy.
Thrusters are well loaded with the hips and buttocks, shoulders and back. Also involved in the work of the abdominal muscles.
Pick a weight to carry 10 Thrusters without stopping, and even better - include them in interval training, and you will regret that you were born into the world.
2. Double wave rope
StudyMetabolic Cost of Rope Training Charles Fountain (Charles J. Fountaine) from the University of Minnesota in Duluth found that 10-minute workout with two ropes allows to burn 111.5 calories - about two times more than during the run. The subjects performed a vertical wave of both hands for 15 seconds, then rest 45 seconds. And so 10 times.
During this exercise is well loaded with the latissimus dorsi and front delts, act as synergists rear delts and trapeze. Thus, the exercise not only helps to spend calories, but also a good load on the entire upper body. Also involved in the work of the quadriceps and buttocks, and abs and back extensors stabilize the body.
This video shows a rope exercises, including a double wave.
Try to repeat the experiment Fountain and do 10 sets of 15 seconds. If difficult, reduce the operating time to 10 seconds. You can also create an interval workout of different exercises with a rope, shown as.
3. Throwing the medicine ball against the wall
Throws the ball into the wall remind thrusters. First you go into a squat, then straightens up, but instead presses shvunga throw the ball against the wall. This exercise works out the quadriceps and buttocks, shoulders, back, trapezium muscle bark.
Throws the ball to be performed with high intensity, and the load can be scaled, increasing the weight of the ball and adjusting the height to which you toss it.
Do 2-3 sets of 20-25 times or turn throws in interval training. For example, the drop ball 30 seconds, and the residue do burpee minutes, and so on until 100 shots is not counted.
4. kettlebell jerk
In January 2010, the American Council on Exercise ACE published a studyExclusive ACE research examines the fitness benefits of kettlebellsShowing how many calories you can burn by a jerk of the weight.
Subjects performed six runs for 15 seconds, then rest 15 seconds. And just 20 minutes. By aerobic participants burned 13.6 calories per minute and anaerobic - 6.6 kcal. Get 20.2 calories per minute and 404 calories in 20 minutes!
In addition to enhanced calorie burning, weight spurt is useful for pumping back and legs, strengthen the wrist and grip strength. Exercise develops endurance and speed trains coordination.
To burn more calories, choose five exercise with dumbbells and perform three rounds of 15 reps of each 30-second breaks between exercises.
Exercises with its own weight
1. Jumping rope
While jumping rope work the leg muscles, triceps and chest muscles. Exercise can burn 700 to 1000 calories per hour depending on the intensity. 20 minutes jumping rope at equal power inputs 45 minutes quiet running.
Unlike running, jumping less load knees as you land on both feet. This is an additional plus for people who are overweight.
You can start your workout with a rope: Jumping to help a good warm up the body for the next exercise. After joint workouts set the timer and jump 45 seconds at an average pace, and then 15 seconds - fast. Rest a minute and repeat nine more times.
If you want to burn even more calories, learn to double-jump. Here is a good scheme for the study:
- two single jump, the double one - repeat 10 times;
- two single, two double - 10 times;
- two singles, three doubles - 10 times, and so on.
If you already know how to perform a double, try the famous benchmark Annie. First make 50 jumps and double hull ups (from a prone position), then 40, 30, 20 and 10. And all this at a time without a break to rest.
You can also vary your workouts by adding other exercises with a rope. 50 options for various levels of training can be found in this article.
2. burpee
High intensity workout burpee burn from 8 to 14 kilocalories per minute. That is, making burpee, you can burn 280 calories in 20 minutes. You can also complicate the exercise, adding jumps on boxing, skipping the neck, and pull-ups other variations.
Technique execution burpee you can view this article. Here are some options for training:
- Downward stairs burpee for beginners. Run 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee recreational per minute between sets.
- 100 burpee. Complete 100 burpee, rest as needed.
- Two minutes burpee (advanced). Set the timer and do as much as possible burpee two minutes. Be careful not to suffer appliances: touch the breasts and thighs floor, at the top comes off the ground.
3. Exercise "Cliffhanger"
Take the emphasis lying down and alternately bend your knees, as if trying to get them to the chest. "Cliffhanger" is fast, but the pelvis and back is rigidly fixed.
Exercise is good news circulates and muscles, hip flexors, and due to the intensity increases calorie consumption. Depending on the weight, you can spend anywhere from 8 to 12 calories per minute.
Of course, you can not perform "Cliffhanger" 10-20 minutes at a time. Instead, combine it with other exercises in interval training. For example, 20 jumps "climber" push-10 (available from the knees), 20 hops "Jumping Jack", 15 air squats. Perform 3-5 rounds, rest between rounds - 30 seconds.
You can also do "Cliffhanger" Tabata protocol: 20 seconds active performing 10 seconds of rest. Number of laps - on state of health.
4. Squats with jumping out
Squats without barbells and dumbbells is hardly effective exercises. Another thing - squats with jumping out. In this exercise, you go into a squat and jump up to go out. Due to this, the exercise becomes much more intense, and you spend more calories.
Perform three sets of 20-30 times. And yes, you do not have very long to jump before you properly load the muscles of the legs.
How do the exercises without equipment
To exercise bodyweight help to lose weight, it must be intense and prolonged. Simply put, if you do 20 sit-ups, and then rest for five minutes, you are, of course, strengthen muscles, but not burn a lot of calories.
Therefore, perform exercises with high intensity, and even better - include them in interval training with a certain amount of rest between sets - from 10 seconds to one minute. So you save a high heart rate throughout the workout and burn more calories.
Also, remember that no training will not help to lose weight, if you do not revise your diet. Combine exercise with a diet, and you will very soon see the first results.
see alsoโ๏ธ๐๏ธโโ๏ธ๐
- How to lose weight for 10 minutes a day. Infernal interval training
- How to lose weight by 5-10 kg: training and nutrition programs for sustainable results
- 3 ideal program for young women training in the gym
- The unique training program, developed by scientists for the "sea lions" of the US
- 12 exercises for weight loss, which can handle every