Cardio surgery means intensive work of the heart and lungs. With her help, you can increase metabolism, lower blood cholesterol and start the process of losing weight. Cardio exercises for fat burning are suitable for training in the hall and at home. There are several rules that make it possible to make the activity effective. The main condition - the regularity of training, so try to do at least three times a week. For drying, it is best to practice 3-6 times a week.
Cardiotrains for burning fat at home
To get good results from training, it is best to do it in the morning before eating and after a power load. The optimal duration for cardio is 45 minutes. It should start from 15 minutes, gradually increasing the time to the specified maximum. Each exercise should be repeated in several approaches, starting at 3 and aiming at 6, doing 15-25 repetitions each.
Complex exercises for cardio for fat burning:
- Birpi . It is a very effective exercise that gives loads to almost all muscle groups. First, do squats by placing your hands on the floor, and then, in the jump, take your legs back and take a horizontal position. Do a push-up , and then, pull up your legs in a jump and stand up, after jumping. Try to go through the steps of the exercise as quickly as possible.
- Running in a horizontal position . This exercise, gives an excellent cardio load for burning fat in the abdomen, as well as well work out the muscles of the legs. Take the emphasis lying, placing straight arms under your shoulders. Alternately, pull up to the chest, then the left, then the right knee. Do the exercise at a fast pace.
- Drops with a jump . Lunge, stepping deeply forward and crouching until the hip of the front leg reaches the horizontal with the floor. From this position, make the jump as high as possible, fully straightening the legs. When landing, bend your knees slightly, and then, again, perform the attack. It is important that during the implementation of the lunge felt a stretching of the muscles, and when jumping out - contraction.
- Push-ups with cotton . The cardiovascular load for burning fat should be directed to different muscles. Push-ups allow you to work your hands, as well as they give a load on the back and chest. Take the emphasis lying down, do push-up, and then, sharply push up the top, having made cotton in the air, and after landing just do the following push-up.