The path to a slender waist: 5 cardio-tolechkov, who really work

Many people strive to get rid of fat on the waist, because it is in this area that additional deposits often accumulate. Cardio learning is one of the most effective ways to accelerate the process of burning fat and improve the general physical form.

To achieve a noticeable result, it is important not only to move, but also to do it reasonably and purposefully. Eatthis.com has published five proven cardio gibits to help form a slender waist.

Pleometry as an effective warm

One of the best ways to prepare the body for a more intensive training is warm -by pliometric exercises. These explosive movements activate your central nervous system and charge the body with energy, which allows you to attract more muscle fibers. This will improve cardio learning and help burn more calories.

Two workout exercises that can be added before cardio learning:

• Jump with squatting. Start with a squat, putting your feet on the width of the thigh. Keep your body tense with your hands and hips back. Then make a jump, actively raising your arms forward. Gently land in half and repeat. Complete 3 approaches on 10 repetitions.
• Bounce. Complete jumping, alternating legs, landing in falling and jumping again. Grief carefully, holding the knee straight. Continue 10 repetitions for each leg.

Increase the tilt tread

If you are used to training on a treadmill with zero inclination, it is time to add intensity. An increase in the slope will begin to work muscles and lungs, and also help to burn more calories.

Next time, increase the slope to 7.5-15 degrees for fast walking or to 3-5 degrees, if you run. Do not be afraid to do new problems for yourself – more work means big results.

Set the target on calories

One way to make training is more effective is to set a target for burned calories. For example, if you usually burn 100 calories in 30 minutes of training, try to surpass the figure next time. This will increase the pace and burn even more calories, which will help reduce the volume of the waist.

Alternate types of cardio

If you constantly participate in the same cardio, your body gets used to it and consumes less energy to do your usual work. To avoid this, change cardio. An alternative treadmill, rowing, bicycle walks and swimming. Your body will use different muscles, and you will burn more calories.

In addition, by changing your training, you not only get diversity, but also feel more fun.

Wear a heavy backpack while walking

Walking can be made more intense, wearing a heavy backpack. This teaching method is called “racing”, and it significantly increases the effectiveness of ordinary walks, burning more calories. Start with a backpack weighing from 2.3 to 4.5 kg and gradually increase weight to 9 kg, provided that you improve endurance.

Earlier, OBOZ.UA reported whether walking really helps to lose weight.