Lifting weights is one of the best ways to burn fat in the gym. Focus on big muscles which are the activators of metabolism, instead of working on as many muscles as possible. To melt body fat or weight loss, muscle growth is on of the solution. Doing more reputations is more helpful than lifting heavy weights of less reputations.
EXERCISE FOR LOWER BODY : ( Front Lunge )
1 Ponte facing a wall and step back over the right foot. The left toes should be touching the wall. This is the initial position.
2 Lower the body until the top of the left thigh is parallel to the ground. Click with the left heel against the ground as hard as you can.
3 Hold 5 seconds and returns to the initial position quickly.
4 Do 5 reps in 1 minute, immediately switch legs and repeat.
5 Rest 60 seconds and repeat this sequence two minutes, this time starting with the right foot forward. By having your toes against the wall, work more hamstrings and glutes. An exercise that traditionally focuses on the quadriceps involves entire lower body.
UPPER BODY EXERCISE : ( Shoulder press and triceps extension )
1 Kneel with a pair of dumbbells with your arms hanging at sides.
2 Make a biceps curl the dumbbells up near the shoulders.
3 Then lift the dumbbells above your head with your palms facing.
4 Without moving your upper arm, lower the dumbbells behind your head.
5 Reverses the movement, returns to the initial position.
6 Repeat for 90 seconds and rest another 30.
You are doing three exercises in a row (biceps curl, shoulder press, triceps extension) and, kneeling, the core works more effectively than standing.
1 Kneel with a pair of dumbbells with your arms hanging at sides.
2 Make a biceps curl the dumbbells up near the shoulders.
3 Then lift the dumbbells above your head with your palms facing.
4 Without moving your upper arm, lower the dumbbells behind your head.
5 Reverses the movement, returns to the initial position.
6 Repeat for 90 seconds and rest another 30.
You are doing three exercises in a row (biceps curl, shoulder press, triceps extension) and, kneeling, the core works more effectively than standing.
FULL BODY EXERCISE : ( Rolling dumbbell skier )
1 Take two dumbbells of varying weight and chest ahead with arms outstretched. You get with your feet apart the width of the hips and legs bended.
2 Without bending your lower back, bend at the hips while wearing both arms back.
3 Bring your hips forward explosively and retrieves the vertical, letting dumbbells chest to the effect of inertia.
4 continues for 20 seconds. Change the dumbbell heavier hand in successive super sets.
Besides the hamstrings, this exercise works the entire core , from the shoulders to the hips.
1 Take two dumbbells of varying weight and chest ahead with arms outstretched. You get with your feet apart the width of the hips and legs bended.
2 Without bending your lower back, bend at the hips while wearing both arms back.
3 Bring your hips forward explosively and retrieves the vertical, letting dumbbells chest to the effect of inertia.
4 continues for 20 seconds. Change the dumbbell heavier hand in successive super sets.
Besides the hamstrings, this exercise works the entire core , from the shoulders to the hips.
FULL BODY EXERCISE : ( Climber with dumbbells )
1 Get in the position to do push-ups with a dumbbell in each hand, palms facing each other. The body should form a straight line from ankles to head. This is the initial position.
2 Lift the right foot soil and slowly on his right knee to your chest as possible without bending the lower back.
3 Return to the starting position and repeat with the left knee. Continue for 20 seconds, switching legs with each repetition.
The abdominal work to stop and get the pulse skyrocketing.
1 Get in the position to do push-ups with a dumbbell in each hand, palms facing each other. The body should form a straight line from ankles to head. This is the initial position.
2 Lift the right foot soil and slowly on his right knee to your chest as possible without bending the lower back.
3 Return to the starting position and repeat with the left knee. Continue for 20 seconds, switching legs with each repetition.
The abdominal work to stop and get the pulse skyrocketing.
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