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Due to the interval format, you will perform the complex at a high heart rate, which will help you burn a lot of calories. And thanks to strength exercises with your own body weight, you will not only help the body get rid of fat reserves, but also strengthen the muscles.
What's more, the intervals can be adjusted to suit your fitness level, so over time you'll be able to lengthen the session, make it even more intense, and burn a lot of calories despite the habit.
How to do a workout
The complex consists of the following exercises:
1. Біг на місці із випадом.
2. Упор лежачи та присідання.
3. «Ковзаняр».
4. Стрибки з розворотом.
5. Ходьба у планці.
6. Складка зі зміною ніг.
If you're just starting out, do each exercise for 30 seconds and rest for the rest of the minute. After completing the circuit, rest for 1-2 minutes. and start over. Make two circles.
If there is still strength left at the end of the workout, next time try to work for 40 seconds and rest for 20, and gradually add one circle at a time until you reach five.
Such training will take 35 minutes and will be a great alternative to calm cardio on the track or exercise bike. You can repeat it 3-4 times a week, with a day of rest between classes.
How to do exercises
Running in place with a lunge
Perform three leg changes while running in place. Raise your knees high and land on half toes - do not put your heels on the floor. Then, lunge back from the leg that remains up after running in place. You can not touch the floor with your knee, but try to sit lower.
Rise from the lunge, bend the leg standing behind you at the knee and bring it forward. Repeat from the beginning, only now drop into a lunge from the other leg.
Lying down and squatting
Lower into a squat until your thighs are parallel to the floor. From this position, bend down and put your hands on the floor, and then jump out into a standing position while lying down. Check that the lower back does not sag downward, keep the press tight.
Again, with a jump, put your feet in front of your hands and raise your body. Stay in a squat, do not straighten your legs. Fix the position for a second and come back to the stop lying down. Alternate these positions.
If care with a jump seems too complicated, perform a simplified version - put your feet one at a time, both when going to a stop while lying down, and when returning to a squat.
Kovzanyar
Jump from side to side, accompanying the movement with your hands, as if you were skating. Make sure that after the jump, the leg with which you just pushed off is transferred back, behind the supporting leg.
To begin with, move in a small range, later increase it - try to jump far to the side. And move energetically.
Jumps with a turn
With a jump, turn to the side and go into a squat, tilt the body and touch the fingers of the hands to the floor. Then jump higher, simultaneously turning 180 °, and again go into a squat with an inclination and touching the floor. Continue in the same way, turning to a new position with each jump.
To begin with, you can jump with a 90 ° turn - orient yourself around the corners of the room. You will do the first squat facing the corner to the right of you, then unfold to the one on the left.
Walking in a plank
Stand in a standing position while lying down, tighten the abs and buttocks. Step with your right hand and foot to the right, then take the same step with your left hand and foot to return to the starting position, but to the right of where you started.
Alternately lower your right and left forearms to the floor, and then rise again to a stop lying on your palms. Do the same to the left side and continue until the time runs out.
Pleat with change of legs
Lie on the floor, stretch your arms above your head. Bend the right leg at the knee and raise the body, coming to a sitting position. Point your straight arms forward as if reaching for something.
Return to the starting position, switch legs - straighten the right and bend the left and repeat the fold. Continue, alternating legs one time at a time.