If you decide to lose weight before the holidays, then a diet is necessary.For effective fat burning cardio workout required.To properly perform exercises do not have to go to the gym, you can practice at home, only at the beginning read our article and watch the video.
Lose Weight for vacation - home cardio
To begin with we shall understand what cardio stress and why we need them.Cardio or aerobic exercise are intended to result in muscle movements (running, walking, swimming) performs the process of glucose oxidation with oxygen and releases energy.As a result, employment strengthens the cardiovascular system, increases endurance, burns fat, increases muscle mass.
To achieve the result it is necessary to observe a few simple rules:
- stick to medium intensity during exercise (you have to sweat, but the breath should not be too intermittent);
- at short load pulse to increase by 60-75%, for short - by 75-90%;
- duration of employment should gradually increase from 5 to 20 minutes, not counting th
cardio for fat burning, video
offer the following home complex consisting of three stages.The main focus is on the cardiovascular load, but it worked out muscles of the body.
Warming .Put feet shoulder width apart, arms down straight down.Alternately set aside towards the right or left leg, arm rises.The movement should be sharp and intense.Do not forget to make a noisy exhale every time you raise your hands.
Stretching .Bend your knee and secure it by hand for a few minutes in the area of the ankle.Then run deep sprung tilts forward (top hand) and to the sides.
Jumping .Starting position - feet together, hands are lowered.Start jumping legs breed most commonly, hands raise up.Rate average.The exercise is performed 100 times.Beginners can replace leaps and bounds, most importantly, to work at maximum speed.
Squat (need fitball).Starting position: legs wide apart, his hands with a ball on top.Perform the squat (not deep), the ball sinks to the floor.Arms and back should be straight.Unbent knees again raise our hands to the ball and perform a jump (legs do not converge).If you try to jump to stretch the entire body to work the abdominal muscles.Repeat 20 times.
Once again we return to the squat jumps.
Planck .Lie on the floor, legs straight put on your toes shoulder width apart, arms straight, an emphasis on the palm (upper limit).Alternately tighten the knees to the chest and then bend your arms, and will focus on the forearm (lower bracket).Return to the starting position and repeat at least 10 times.Make sure that the back was straight.If you want to increase the intensity in the lower bracket and tighten the knees to the chest.
P Handling of press .Starting position: standing, feet together, hands to the top of the fitball.Perform twisting: straight leg lift up (alternate right and left), bend over forward.Repeat 40 times.
start with 100 jumps.
Study lateral abdominal muscles.We carry out exercise "squat" as in step 1, just drop the ball on the floor by hand (there is twisting).Repeat 20 times.
Planck.Starting position: the upper bracket.Tightens one thing after another knee to the chest, do it in a fairly fast pace.
work on the press.Repeat the exercise from step 1, but instead of straight leg raise bent at the knee.
last stage is aimed at maximizing fat burning.Exercises and their order are the same as in the first stage, and the rate increases to as much as possible.
At the end do not forget to stretch.
now in your arsenal is a great cardio workout for fat loss, it you are sure to lose weight before the holiday and conquer his beautiful figure beach some tropical countries.
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effective workout to burn fat: cardio + strength
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