Who among us does not like bonuses? Whether it is a bonus for the work done, a second pair of shoes for a gift or a 3% discount for a cake, it's always nice to get something extra. The same goes for exercises. Strength training accelerates the process of metabolism in muscles, aerobic burn fat. But try to increase the intensity of both, and as a reward you will get an amazing effect: increased calorie burning for a long time after graduation. According to the results of several studies, the "weight loss period" can last 48 hours and save you from 50 to 150 calories. It's the same as seeing results from 4 workouts, only 3 times working out! However, you will have to work hard to get a fitness bonus. The more intensive you do, the better and faster the results will be. We will give you six ways to complicate strength training, which will help start the process of metabolism and double the consumption of calories. Add to this high-intensity cardio, and as a bonus, very soon you can afford to wear the smallest and sexiest of black dresses.
Muscles of legs, buttocks and shoulders work. Stand up by placing your legs wider, the socks are deployed to the sides. Put your hands and chest in front of you. Perform a squat - the body is straight, knees over the toes of the feet. Straining the buttocks, straighten halfway and lift the ball up and to the left. Return to the squat and repeat, this time, lifting the ball up and to the right. Do 10-12 times, changing sides. (To increase the load, stand in the middle of the shock absorber and pick up with the ball at the end of the tape).
Push-up with dumbbells
Triceps, muscles of the chest, upper back and muscles-stabilizers work. Taking dumbbells, take a pose for push-up (if necessary, lean not on your toes, but on your knees). Straining the abdominal muscles, bring the chest to the floor. Straighten your hands, then lift the left hand to the chest, do not remove the elbow to the side. Lower your left hand and raise the right hand to complete one repetition. Perform 10-12 times. (To increase the load, take each arm at the end of the shock absorber belt and tighten it more forcefully).
Benign to the chest and above the head
Work biceps, calves and muscles of the shoulder girdle. Stand up, feet are shoulder-width apart, hands with dumbbells on the sides, palms "look" forward. Squeeze dumbbells to the shoulders, while rising up on the toes. Hold on to 1 account. Unroll your hands with your palms forward, while straightening your arms over your head and remaining on your toes. Carry out the reverse order - put your hands to your shoulders and then down to the sides, landing on your heels. Repeat. Do it 10-12 times. (To increase the load, stand on the shock absorber belt and grasp the ends with your hands).
Ways to speed up the results of training
Each method will allow you to increase the intensity of the workout and / or add resistance. Both significantly accelerate metabolism. The longer the body overcomes the force load, the higher the endurance of the body. Thus, you can increase muscle strength by 50%. Do it right! When doing the exercise at the intensity peak, make 5-10 pulsating movements - for example, at the bottom point of squats and lunges or at the top point of twists and presses.
Slow down the pace
When you move down the weight or part of the body, the muscles work twice as hard as when lifting. Do the exercises more slowly. Do it right! Raise the weight to 2 accounts and return to the original position for 4-5 accounts. Perform a squat or attack on 4-5 accounts.
Take the shock absorber
Using the tape together with the dumbbells increases the effectiveness of the workout several times. If you combine a shock absorber with free weights, strength and endurance of the body increase threefold. Do It Right! First, take a long tape with a little tension.
Continue to move
Circular training helps maintain a high level of metabolism within 16 hours after classes. Do It Right! Between exercises, do 1 minute of high-intensity cardio exercises - these can be jumping rope, climbing uphill, walking sideways, walking, running with a high hip lift or a shank.
Increase the load
The more weight you use, the more difficult it is to pick up. Strength training with high load allows you to burn about twice as many calories as exercises with low weight. Choose a weight that you can lift only 5-6 times and double the number of repetitions. For "side scissors" put on weight weights.
Side shears
Muscles of legs and muscles-stabilizers work. Lie down on your right side, head down on your right arm and put your left palm on the floor in front of you for balance. A few centimeters lift your legs above the ground, feet, hips and shoulders one above the other, try to lean back. Pull the right leg forward, and the left foot back, then change - this will be one repetition. Do 10-12 movements with the "scissors", then lie down on the other side. (To increase the load, fasten the tape around the ankles and make sure that the shock absorber sags very little in its initial position).
Raising the knees in a semi-prick
The muscles of the legs, buttocks, arms and muscles-stabilizers work. Take dumbbells and stand, legs wider than shoulders. Go down to the half-priest, the palms of your hips. Then start alternately raise your knees in front of you at the waist level. Continue on the spot for 30-60 seconds. (To strengthen the load, secure one end of the two shock absorbers in the middle of each foot, keep the other ends in your hands in front of you.) After taking the starting position, make sure the tape is taut.
Straightening the arms on the ball
Muscles of the back and muscles-stabilizers work. Lay your back on the fitball, shoulders in the middle, feet on the floor on the width of the shoulders. Hands with a medallion straighten in front of the chest, lift the hips so that the body from the head to the knees formed a straight line. To increase the load, lift one leg. Put your hands behind your head, straightening them as much as possible. Go back to the starting position and repeat. Do it 10-12 times. (To strengthen the load, secure the center of the shock absorber belt behind you and hold the ends with your hand). Eat more protein. For its processing, more energy is expended, which speeds up the process of metabolism. High-protein low-fat diet promotes double burning of calories.
Cross-legged lunge with a leg lift
Muscles of legs, buttocks, hips and shoulders work. Stand up, legs wider than shoulders, hands with dumbbells along the body, palms to yourself. Make an attack, winding your left foot back and to the right for the foot of your right foot. Straighten and lift your left foot to the side. At the same time, raise your left hand to the shoulder level. Go back to the attack and repeat. Do 10-12 times, then change sides to complete one approach. (To increase the load, attach the shock absorber belt around the ankles or fix the center of the right foot and grasp the ends with your hands).
Twisting with weight
Muscle-stabilizers work. Lay down on your back, lifting your hands with dumbbells to your shoulders, your knees bent, socks touching the floor. Raise your head and shoulders, pulling your knees to your chest. Touch the floor socks, lowering the case slightly, repeat. Do it 15-20 times. (To increase the load, fix the shock absorber behind the fixed object and grasp the ends with your hands).
Burn more fat in less time
Why do we love interval training? For the fact that they do not take a lot of time, strengthen all the muscles and burn more calories. 20 minute accelerations give twice as much effect as a 30-minute lesson on a treadmill of medium intensity. Specialists found that it is most effective to use two types of interval exercises: longer periods of high (but not exhausting) intensity and short sprints at maximum opportunity. Try both approaches. To fulfill any type of cardiovascular exercise - just follow the individual assessment of the load.