How stern and, at the same time, the word "burning" sounds, rather than the banal "losing weight". However, for the effectiveness of your exercises to be no less obvious than the sounding of the concept of "burning", the process of getting rid of fat should be approached comprehensively and fully armed.
The complexity of the task
First, realize that burning fat is very difficult, and doubly difficult, do it in the abdominal area. Fat was deposited on your body day by day, because of the unutilized energy that you consumed more than you wasted. If you want to burn fat, you do not need to accumulate new fat deposits, and also use up what is already tamped. Now, to burn fat, you need physical exercise and proper nutrition.
Today we will review the most effective exercises for fat burning. First of all, they must consist of an aerobic load, just then, in the presence of a large amount of oxygen, and also with an active energy expenditure, fat is burned. Strength exercises for burning fat are ineffective, they should be emphasized when fat is burned and it's time to build up muscles. In the meantime, start with cardio exercises to burn fat.
- Let's start with a quick step in place. Actively bend the knees, hands move under the bar. Duration: 30 seconds.
- We pass to the run in place with the rise of the knees. Knees are hitting their hands. Duration: 1 minute.
- IP - feet together, hands in front of you. We divert the right leg to the side, hands apart. We return the foot to the place in a semi-bent form, we make cotton with our hands. Body weight on a slightly bent left leg. We first do 20 repetitions per foot, then repeat to the second one.
- We get into the rack. Left leg in front, right behind. Hands in front of you, like in karate. We raise the knee of the right leg to the chest, while doing the pulling movement with our hands. The body is tilted slightly forward. We do 30 repetitions per foot, then go to the second one.
- IP - legs wider than shoulders, arms freely lowered. We make a jump - we spread our legs aside, raise our hands upward. Another jump - the legs return to the FE, the arms go down. We do 50 repetitions.
- Then we squat three times, hands are pressed to the chest, on the third squat we set our foot aside. Three sit-ups and a leg pull-out are done on one account, that is, after making 20 repetitions, it is necessary to sit down 60 times and 20 feet to the side. You can break the total number into several approaches.
- Wide stand, knees slightly bent, hands in front of you. We strike a sharp blow from below, while doing a small substep. Beat - a substitute alternate on both feet. We do the exercise for a minute, then rest for 20 seconds, and make a second approach for a minute.
- We take the stand of the rider - the legs are wider than the shoulders, the knees are bent, there is a tension on the back of the legs and in the buttocks. Hands in front of you, apply straight strokes with a light movement of the body. Duration: 1 minute.
These were cardio or breathing exercises to burn fat. You probably noticed that you actually consumed oxygen much more than usual. Now let's start the exercises for burning fat specifically on the press.
- IP - lying on the floor, legs bent at the knees, hands in the lock behind the head. We rise slowly to our knees, we feel tension in the press, we breathe out at our knees. 15 repetitions.
- PI is the same, but hands are straight along the body. We tear off the scapula from the floor, hands reach the heels. For every touch of the hand to the leg, we exhale. 30 repetitions.
- IP - lying on the floor, hands behind the head. We raise our legs by 90⁰, tear off the head with the head from the floor and make small ups with our feet. We do 15 times.
- IP - lying on the floor, knees bent, hands in front of him. We make short rises, with the arms stretching between the legs. 20 repetitions.