I found a great article posted by Men's Health on April 9, 2018, explaining some guided exercises that increase your metabolic rate by 18% the day after exercise, according to a study published in the Journal of Strength and Conditioning Research. Which means you keep burning fat from your belly for a long time after another rep. Get ready to tighten your belt by exercising a dynamic force to lose weight above your newly gained muscle gains.
Through these exercises, you will learn some intense fat burning movements and training methods from PT David Kingsbury to kick the plan to convert your body to double dimensions.
How: Stand behind the iron rod on the ground. Bend the knees slightly to grab them, keeping the legs, back and hips straight. Without bending your back, push your hips forward to lift the bar. From straight position, push your hips down to lower the penis, bend your knees just a little.
The reason: It's a sure way to set your body on fire in a fat-burning oven. Just make sure you start moving with the weight to manage 10 reps before gradually leveling into the full calorie pumping area to pump the heart from a maximum of one.
2. Barbell Bench Press
How to: Lie down on a flat seat holding the iron up in the shelf above you with a broad shoulder grip. Lift the tape on the rack and place it over your chest with extended arms. From the starting position, breathe and lower the penis slowly until the middle of your chest disappears. Push the tape back to the starting position in an explosive way while exhaling. This is one representative
The reason: This step sends your testosterone levels to increase fat burning intensity by engaging your arms, chest and shoulders at the same time. The more calories you pay, the more calories you burn, according to research published in the Journal of Strength and Conditioning Research, making it a great exercise to lose weight.
3. Barbell Lunge
How to: Choose the appropriate weight and place the iron on your back. Step forward with your right foot and drown in a rush, so that both legs bend with your back knee as close to the ground as possible. Push yourself back and repeat on the other side.
The reason: One of the key elements of cleansing fat stores is to take your body to the limit, and 12-15 strokes on each leg will push the quadriceps muscles, songs and tendons to the absolute edge. It will hurt you, but the highly charged metabolism will thank you later.
4. Bent Over Rows
How: Hold the dumbbell on each side bend your knees slightly and detailed in the hip so that the upper part of your body parallel to the floor. Keep your heart straight and your back straight while you dry the weights until you reach your chest. Less and repeat.
The reason: Ever seen a fat pimp (who is about to contract)? Do not think. This is because blasphemy activates muscles throughout the body - from your back to the dorsi Latissimus dorsi to the biceps brachial biceps, which spreads the power of fat burning across the plate. Any type of compound lift, working multiple muscle groups at the same time, would be a better exercise for weight loss than isolation movements such as biceps curvature.
How to: Lie down on the ground with your knees bent, and if possible, tie your feet under something that will prevent them from moving. Place your hands behind your head and strain your heart as you lift your trunk until your upper body forms a V shape with your thighs. Lower under control back to start mode.
The reason: Keeping it simple and fighting your body weight is the ideal challenge for burning fat. Do not lose any time to the weight holder, which means that you will keep your heartbeat rate and burn your body.
How to: Start with your feet and shoulder away from you until the thighs are equal with the floor. From the bottom of the squat, put your hands on the floor and kick your legs behind you in the pressure position. Push up to your arms straight and then step into your legs at the bottom of the squat position. Push up through your heels up 6 inches from the ground then repeat.
The reason: You did not get her name for nothing. Yes, you may leave the burpees in a sweaty mess in the gym, but this brutal exercise of the entire body presses on each major muscle group to increase the hormonal response that follows. A few burpees will your body to burn fat by working your abs, arms, chest, legs and shoulders at one time.
7. Barbell Squats
How to: Stand with your feet over shoulder width - This wide position will allow for deeper squats, resulting in a tendon and hamstrings. Place a pin on the top of your back with your hand - avoid resting on your neck. Hug the bar in traps to engage your upper back muscles. Take the bar weight and squat down - head, back straight, and buns. Reduce yourself until the hips are aligned with the knees, with the legs at 90 degrees - the deeper squat will be more useful but get the strength and flexibility first. Push your heels to the ground to push yourself back explosively. Keep the shape until it stands straight: this one.
The reason: squatting is a large and powerful movements that require a lot of energy and are used by a wide range of muscles. In addition, a study in the field of medicine and science in sports and exercise found that squatting is superior to burning calories compared to its machine-based competitor, the calf compression machine.
8. Clean and Press
How to: squatting with a straight back and holding his fist with his fist. In one quick motion, lift the iron to your shoulders and dive down in the squat. Lift through your heels and extend your arms to press the iron over your head. Safely lower to your shoulders and drop to the floor while keeping your back straight.
The reason: Do not hit your goals? Need to exercise for weight loss quickly before the wedding? Cleanliness and press is your best friend. It works on your entire body, it's intense - and here's the best bit - improving your hormones to break up fat in the body. This will also push lactic acid levels through the ceiling, which reduces your estrogen and regulates insulin better.
How to: Set your weight on your toes and hands under your shoulders, your body straight. Keep your heart closed until you have a straight line between your head, your muscles and your eyes. Lower your body until your chest is an inch from the ground and then move strongly by extending your arms completely.
The reason: Due to the lack of a gym or equipment required, this classic compound requires nothing but a rough design to stimulate your tongue, chest, shoulder and arms at the same time. Remember, the more muscles you activate, the more calories your body can burn, making it a great exercise to lose weight.
10. Barbell Rollouts
How to: Load an iron bar with 5 kg boards and hold the bar with a hand grip, cross shoulder. Place your shoulders directly above the iron and slowly pull the ribbon forward. Pause, then reverse motion.
The reason: It's brutal, but some extracts from this basic killer require enough energy to keep the fat melting. According to a study at the Norwegian University of Sport and Physical Education, this step will burn fat faster than traditional heart disease.
11. Barbell Bulgarian Split Squat
How to: Stand standing away from the seat, holding an arm on the top of your back. Make one leg settle on the seat behind you, and pull out. Sit squatting with your standing leg until you touch your almost circular knee. Push through your front foot to return to the starting position.
The reason: Training one man at a time on ropes in more stable muscles, which increases the likelihood of fat burning. In addition, forcing blood on the massive muscles in your lower body will lead to metabolism of your metabolism, which means that it is one of the fastest ways to strip loose pegs.
How to: Grab the drag bar with your face facing you and the narrower grip of the shoulder width. Pull yourself up your head above the bar. Slowly retreat to the starting point.
The reason: This exercise works on a wide range of muscle groups in ways close to impossible to replicate on normal sports devices. Attaching freely means that every movement works to shape your heart in order to stabilize your body. In short, there is almost nothing you can not do.
How to: Sit on the rowing machine with your feet fixed and grasp the handle with your fist. Straighten your legs to push the seat back - when your hands pass on your knees, pull them to your chest. Reverse motion and repeat.
The reason: A 185-pound distributor (about 13 or 83 kg) can ignite 377 calories by raking for 30 minutes, according to Harvard University. Yes, she heard us, 30 minutes. The reputation of the paddler as an isolation unit for the upper body is completely wrong. Recruiting mobilizes huge amounts of muscle as well as improves flexibility and mobility.
14. Battle ropes
How to: Anchor the rope at its center 15-20 feet. Take an end in each hand and extend your arms to your side. Start the movement by raising one arm level to the shoulder level as fast as you can. As this arm is left fall to the starting point, lift the opposite side. Continue to rotate between your left and right arms, with the leather cord up and down as fast as you can.
The reason: The description of competing ropes may be another fad for fitness, but there is a way to sing a noisy series at the corner of most well-equipped gyms. The Journal of Force and Air Conditioning Research found that 10 15-second bursts of battle ropes increased the heart rate of participants to 180 beats per minute - such as cycling or the overall enemy of the entire body.
The Original Article Here