Calories burned in 20 minutes: the secrets of the training of Adam Rosante Bashny.Net

We used to think that exercise mainly aims at strengthening the muscles and increasing strength in our body. However, there are many useful programs that help naturally burn fat in the body. These include this training in which you will have to go no more than 20 minutes a day.

He made the famous fitness instructor Adam Rosante, and combines exercises that develop strength and agility of your body. In addition, they invented the program allows you to lose weight faster than conventional cardio. Start with a small number of sets (2-3), each performing 10-15 repetitions, and gradually, every week, increase the number of approaches. After a couple of weeks, you are guaranteed to feel more focused and see the progress on your home scale.

 

 



 180 degrees , Stand up straight, feet on width of shoulders, hands along a trunk. Jump with hands over head, turn around 180 degrees to land in opposite position. When you retry, you must return to the position from which you started the exercise.

 

   

 



 "The steps of the climber" Take the position for pushups. Lean on your palms and toes. Trying not to change the position of the body, bend the leg at the knee and pull to chest. Hold for a few seconds and return to starting position. This is a good exercise burns fat and strengthens the muscles of the lower abdomen and back.

 

   

 



 Long jumps combined with Jogging Select a point on the floor, through which you are going to jump. Stand in front of her, feet on width of shoulders, and, taking a deep breath, jump as far as you can. After landing, immediately turn around and run back. Continue alternating jumping and running. If living space is not enough, jump high and run in place, it will also benefit us.

 

   

 



 Squat jump stand with your feet shoulder width apart, bend them like a normal squat and jump sharply to the right. Fingers during the jump drag up. Land on the toes and then jump to the left, returning to the starting position. Congratulations, that was one repetition. Continue to perform the exercise.

 

   

 



 Sliding plie stand with your feet together, heels pressed against each other. To maintain balance, keep your hands on the hips. Keeping one foot on the spot, another swipe to the side and descend in the squat. Pausing for a second, return to starting position and repeat utilizing the other leg.

   

 



 Squat-plank-push-UPS , Descend in a squat until the hips will not be parallel to the floor, then rest your hands on the floor, you jump feet back and perform a push-up. To return to the squat position, jump forward. Sounds rather complicated, but once you understand the principle, this exercise will be easy for you.

 

   

 



 Hundred-meter run Immediately after the last exercise, run a sprint as fast as you can. If you don't have enough space for such a race, do Jogging in place for 15 seconds. This is your 20-minute workout to be completed. published

 

P. S. And remember, only by changing their consumption — together we change the world! ©

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Source: dnpmag.com/2015/12/27/20-minutnyj-trening-dlya-szhiganiya-zhira/