Intense exercise increases the expenditure of calories and helps to get rid of fat deposits in "problem" places faster. And strength exercises promote muscle growth and increase energy consumption even after classes.
In our complex, two types of these loads are combined, and all this is done in an intensive interval format. But the movements are quite simple — so that any beginner can cope with them.
The complex consists of four exercises:
Do each exercise for 40 seconds, rest the rest of the minute and move on to the next one. After completing one lap, take a break for 60 seconds and start again. Complete five laps.
Weight kettlebells pick up in such a way that you get 40 seconds to perform mach without a break.
Stand at point-blank range lying with your hands on the weights and perform a push-up. Then, with a jump, put your feet closer to the shells, with the right one between them, and the left one slightly behind. Most of the body weight should be on the leg in front — the second only serves as a support to maintain balance.
Take the weights by the arms, straighten your back and straighten your hip joints, performing a deadlift. Return the shells to the floor and with a jump go to the point-blank lying down.
Repeat the same thing, but this time do the deadlift with the left foot in front. Alternate sides every other time.
Put a kettlebell between your legs, bend over with a straight back, slightly bending your knees, and grasp the shackle. Bring the projectile further between the legs for a swing, then sharply straighten at the hip joints, sending the kettlebell forward.
When it reaches the level of the collarbones, let it fall back along the same trajectory and put it between your legs again. Continue to perform swings using the inertia of the swing.
Try not to strain your arms and not to bend your knees too much: acceleration of the kettlebell gives a sharp extension in the hip joints. You can additionally strain the gluteal muscles to feel the movement.
Place your feet shoulder-width apart and place the kettlebell next to your right foot. Bend over with a straight back to the parallel of the body with the floor, take the projectile by the shackle and pull it up to the stomach. Try not to lift your shoulder, lower your shoulder blades and keep the body tense.
Straighten your arm at the elbow, then throw the projectile on your chest, perform a squat, and at the exit from it squeeze the kettlebell up until the arm is fully straightened. Lower the projectile onto your chest again and return it to the floor.
Repeat exercise with the other hand. Alternate sides every other time.
Stand at point-blank range lying down, and place the kettlebell to the right of the body, approximately at shoulder level. Tighten the abs and buttocks, check that the lower back does not bend.
Lift your left palm off the floor, grab the kettlebell and move it along the floor so that the projectile is to the left of the body. Return your hand to the floor, and then repeat the same on the other side: lift your right hand off the floor and move the kettlebell to the starting position.
Continue in the same spirit, without relaxing the tension in the abdominal muscles.
Share your impressions of the workout. Which exercise seemed the most difficult?
