Proper way to lose weight is to combine food with calorie restriction and training. While anaerobic workouts are aimed at muscle growth, aerobic cardiovers raise the pulse to the level that starts the fat burning process. At the same time, the pulse rate for the fat burning zone is calculated by the formula "220 minus age in years." Such a pulse you must keep throughout the cardiotry, that is, standard 40-60 minutes. However, do not everyone know that cardiotranships are not limited to a run in the park and classes on the track: there are other options for exercises for effective fat burning, which we will also tell about.
Berp
One of the most effective exercises for cardiography - Berpi. This plyometric exercise is a combination of jump, strip and pushups and includes all the muscles of your body, quickly increases the pulse to the fat burning zone and spends about 19 calories in one minute. This exercise has a lot of variations, so you do not borrow: Berp with a chair with a chair, beropy with breeding legs, etc. In addition, Berpi strengthens the cardiovascular system, accelerates metabolism and launches Lymph current, which in turn Ensures you from edema, strengthens immunity and improves skin condition. One Berp approach needs to be made about 5 minutes, intervally alternating with other exercises.
Normal running many quickly bother
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Squats with a jump
This exercise is much more effective than ordinary squats, because it combines the critic from which you make a sharp jump up. The exercise procedure is as follows: Make a deep cried with the position of the legs a little wider shoulders, then jump out of the squat as quickly as possible up, by balancing your weight, land smoothly on the pillow of the stop back to the position. Exercise develops endurance and burns a large number of calories. One squat approach with a jump must be performed interval for 2-3 minutes without a break.
Jumping exercises - the most efficient cardio
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Jumping with a rope
This exercise is the simplest thing to come up with for cardiography. As a rule, there will be a rope in any gym, but it is better to buy your own, suitable for growth. The height of the rope should be on the waist if you put your feet to her center, and the handles will clamp your palms. Jumping with a skip will help to lose weight and bring the body into tone for the shortest possible time. This exercise does not like the exercise, because there are several options for jumping: you can jump not only in place, but from side to side, as well as in the easy run mode, rearring your feet. You need to jump interval: with alternating intensity and jumping speed, resting 15-20 seconds between approaches.