We suggest to get acquainted with the best ways of the expense of 100 and more kilocalories in 10 minutes. Choose that on temper, and grow thin.
Instruction
1. Jumps with the skakalkoydazha jumps in moderated (convenient for you) pace will allow you to spend about 110 kilocalories in 10 minutes. If at you it is impossible to jump so much time without stopping, it doesn't matter. It is possible to do interval trainings: 40 seconds you work (about 50 jumps), 20 seconds you have a rest. It is necessary to make 10 approaches in a row.
2. Exercises with is gantelyamiidealno suitable for home trainings. Even the simplest dumbbell exercises performed with the maximum intensity can replace the full-fledged power training. It is possible to combine work with jumps, squats and swings with burdenings that will also increase the expense of calories.
3. SkalolazaniePrekrasnyy type of leisure and trainings. Even the short ten-minute training on the boldering will allow to burn about 120 kcal. One more plus: exactly here you will feel all ""charm"" of excess weight.
4. VelotrenazherTrenirovka on the exercise bike is able to allow you to burn up to 140 calories in 10 minutes. Alternate the periods of work of high intensity to the periods of ""rest"" (reductions of speed, loadings).
5. BoksDesyatiminutnyy work with the punching bag will exhaust not less, than any power training. And if to add weighting compounds for hands, the efficiency considerably will increase. This way is good also for the home training.
6. The training on the lestnitseintervalny training on the landing, and even better in the city park will allow to burn up to 120 calories in 10 minutes. Pluses are that it is possible to regulate independently loading and to choose exercises. It is possible to replace the ladder the step training in house conditions.
7. Protocol to the tabatakrayena simple, but intensive circuit training. The principle of work consists in alternation of 20 seconds of the most hard work with 10 seconds of rest. It is necessary to repeat 8 times. Thus, the cycle takes only 4 minutes!!! But it is necessary to be warmed prior to the beginning of the cycle (+5 minutes) and after end to do stretching exercises. What decide to include in the set of exercises. It can be: 1. Otzhimaniya2. Prisedaniya3. Burpi4. Boxing with gantelyami5. Pressest even special applications with the timer of the tabat and even the complex of exercises.
8. Swings the gireyuprazhneniye burns about 20 kcal a minute. It should be notedIt should be noted that the movement isn't habitual to our body, so, the effect of it is much higher. Before beginning work, it is necessary to study technology of exercise and it is correct to choose apparatus weight. For beginners it is possible to choose the easiest weight - 4 kg. It will be quite enough.
9. The exercise machine ""rowing" "the Rowing as exercise, puts all main groups of muscles into operation. In ten minutes of the training it is possible to burn up to 125 kcal.
10. SmehoyogaShutka or not, but scientists proved that viewing the light comedy increases metabolism by 20%, laughter within 10 minutes burns 20-40 calories. Not 100, of course, but pleasantly. So smile more often!!!