Training with supersets is an ideal solution for people who want to lose weight. The lesson is based on doing exercises without rest, which allows you to get good results. Suitable training is offered to both experienced and novice athletes.
Supersets of fat burning training by Ekaterina Buida
A well-known fitness trainer offered a unique training , helping to cope with excess weight. You must do at least three times a week. Start with a warm-up, and end with a hitch. Perform six sets. Do it with the timer, because every exercise is done for a minute. If a strong fatigue was felt during the session, it is better to take a break.
Let's start with the warm-up, which is included in the training program supersets for weight loss. Perform slopes, turns and rotation of the head. Make circular movements with your shoulders back and forth, holding your hands down, and then, set apart. Also razmonite elbow joints, hands, chest. Perform the movements of the hips first to the sides, and then, in a circle. Do the slopes to the sides and diagonally. Walking on the spot with a roll from the toe to the full foot. To warm up the knees, perform the rotating movements, making them an emphasis with their hands. Place your legs wider than your shoulders and roll from side to side. Finish the workout with deep slopes to restore breathing.
Exercises for supercells in a fat-burning training for the whole body:
- Stand upright and spread your arms out to the sides, turning your palms up. Take them back, connecting the shoulder blades.
- Put your hands down, turning your palms back. Do the mahi, as if compressing the spring. Shoulders should be laid back.
- Take your hands back as far as possible and perform flips behind your back.
- Do push-ups, alternately lifting one or the other hand. If it is difficult to push back from the knees.
- After this exercise in training supersets for a girl is recommended to do stretching for the hands.
- Lay down on the floor, focusing on the elbows and forearms. Do sweeps with your foot, pulling your foot while moving upwards and cutting, starting down. Then do the mahi by moving the foot in the opposite direction.
- Do swings with a stretched foot, and then, with a shortened. After this exercise, stretch and repeat everything on the other leg.
- Lie on your side, turning the upper part of the body to the chest was on the floor, and the emphasis was on the forearm. Perform swings with your upper leg.
- Turn on your side, leaning on the floor with the forearm of your lower arm. Bend the upper leg in the knee and perform its retraction.
- Sit on your elbow and perform the flies with a straight upper leg.
- Keep your leg forward so that it is at right angles to the body. Tighten the toe on yourself. Raise your leg about 30 degrees. Do stretching and repeat all to the other side.
- Lay down on your back, and raise your legs so that there is a right angle between them and the floor. Feet should be cut. Turn them out, and then, bring them together.
- Sit on your side and rest on the floor with the forearm of your lower arm. Place the other hand in front of you near the waist. The upper leg bend at the knee, and the bottom - perform the mahi. The sock should be stretched.
- Sit on your back, keeping your feet perpendicular to the floor, while the feet should be cut. Do the breeding and mixing of the legs without bending them in the knees. After that, do the stretching exercise.
- Pull out your legs and arms, and then, lift them under the diagonal, that is, pull your hand to the opposite leg.
- Raise two arms and two legs at the same time.
- Sitting on the floor, focus on the hands that put behind your back. Simultaneously lift the body and bend the legs bent at the knees.
- Make a classic bar, and then, stretch the muscles.
- Sit on your back, bending your knees. Raise the pelvis so that the body is straight, and lower it, but do not touch the floor. Then put your feet on your heels and do the same exercise. Raising the pelvis up, bend the socks to the sides.
- Put one foot on the knee of the other leg. Raising the pelvis up, straighten the leg.
- Without changing the starting position, lift the pelvis up and perform circular motions. Finish with a stretch.