Cardio training is a great way to burn subcutaneous fat, especially in combination with low-calorie diets. Such training includes running, swimming, cycling, classes on special cardiovascular equipment. In the process of such exercises, not only active weight loss occurs, but also the cardiovascular system is trained, the general endurance of the body increases. It is possible to carry out full-fledged cardio workout at home, without devices and simulators ">
Attention! You can’t rest between exercises only after completing the circle!
- 1 Plyometric push-ups
- 2 Burpy
- 3 Rock climber
- 4 Squat Jumping
- 5 Sumo Squats
Plyometric push ups
They are also called "explosive." Starting position as with normal push-ups: lying support. The difference is that at the time of push-ups, it is necessary to push the body up with an effort, the hands should be straightened and torn off the floor. Then you need to land softly. You can complicate the exercise: at the time of separation of hands from the floor to make cotton. We do push-ups 15 times.
This exercise is much more complicated. Starting position - on all fours, knees rest against the chest. With a sharp push, we throw our legs back and go to the lying position. From this position we again return to all fours. Then we jump up, stretching our whole body, hands above our heads make cotton. We are back on all fours. All this must be done continuously, without stopping. Repeat burpy 20 times.
Great exercise for the abs, especially the lateral. Stand at point lying on outstretched arms. With a quick motion, pull the left knee to the chest and bring the leg back. Then we do the same with the right foot. Alternately pull your knees to your chest as quickly as possible, as if we were running uphill. It must be done 30 times (15 for each leg).
Starting position - standing, hands behind his head. Squat, and then jump up sharply, hands remain behind your head. We jump in this way 15 times. It is worth noting that the squat technique in the exercise should be correct. Knees should not go beyond socks, as if you are sitting on an imaginary chair. This technique gives maximum load on the muscles of the buttocks and back of the thigh.
Starting position - standing, arms along the body. Squat, legs apart, hands at the same time are placed in focus between the legs. This is similar to the pose of sumo wrestlers, hence the name. From this position, push the legs back with a push so as to be in focus while lying on outstretched arms. We return to the sumo squat, get back to the starting position. Perform 15 repetitions.
Performing one exercise circle will take no more than 10 minutes. As the body gets used to the load, the speed needs to be increased. You need to train at least three times a week. The table below shows a list of exercises and the number of repetitions for each.
|An exercise||Number of repetitions|
|Plyometric push ups||fifteen|
These exercises are included in the complex of the popular crossfit trend. What is its peculiarity "> percentage of adipose tissue. If you supplement the exercises with a diet high in protein and fat restriction, then the fat will gradually be squeezed out by the muscles. You will get a beautiful body without wasting time and money at the gym!