Today the Internet offers the women anxious with own figure, the improbable set of the videos of trainings which are laid out for the general access. These are dancing occupations like the incendiary zumba, power trainings, exercises for certain groups of muscles: press, buttocks, breast, etc. In weight reduction so-called ""fat-burning trainings"" are considered as the most popular and effective. What do they differ, say, from aerobics and power exercises in? Let's formulate their basic principles.
- - the comfortable clothes which aren't holding down movements;
- - the linen supporting the breast;
- - rug.
- Also can be useful:
- - jump rope;
- - watch with the timer.
1. High pace. The main difference of any fat-burning training - high speed. This results from the fact that at heavy traffics and increase of the warm rhythm for 50-70%, the metabolism accelerates twice. In other words, in 30 minutes of S/P the same number of calories, as is burned during the 60-minute occupation by aerobics.
2. Interval training. The essence of this principle comes down to the fact that loading alternates with the restoration phase. For example, the training begins with jumps on the jump rope, then exercise for muscles of the breast and the back is performed (it is admissible, the level with the serial perestup each leg). Then again there comes the cardioloading turn with squats. The circle comes to the end with exercises on the press. Each exercise is performed 20-26 times (depending on your physical training and endurance) or minute on the timer.
3. Circuit training. Each set repeats one after another four times with small, in half-minute, the break for recuperation. The last circle of exercises is performed with acceleration.
4. Set of muscle bulk. Increase in muscle bulk stimulates power consumption, so, it is worth giving preference in the fat-burning training any exercise forcing to work as much as possible groups of muscles of hands, breasts, backs, the stomach, legs. Carry the level, push-ups, squats, jumps with simultaneous arm lifting to them. It is important to involve different groups therefore exercises in each set can differ a little from each other. So, for example, in the first circle it is possible to carry out jumps on straight legs and squats from the provision ""legs shoulder width apart"", in the following - jumps with zakhlyosty shins and squats in the plie.