Anyone who wants to lose weight and develop their muscles at the same time can not avoid the usual weight training.
"Composite exercises" are particularly effective. This is what we call combined exercises, which involve several muscle groups at a time.
As more muscles work, these exercises also burn more calories and also contribute to more post-burn after training.
Save time with combined movements
The obvious benefit of combined movements is that we do not have to spend hours training at the gym, but gaining a lot of time for their efficiency, says Eric Bowling, NASM certified trainer. , at Ultimate Performance, instead of "Popsugar".
But he also warns: "Combined movements can be a double-edged sword, and since many muscle groups are energized at the same time, the risk of injury is greater if these movements are not performed properly. a coach to make sure you have the Execute exercises properly. "
6 compound exercises with fat burning effect
s & # 39; squat
Squats are one of the most recommended bodybuilding exercises for weight loss. Exercised with weights, squats train the muscles of the lower body as well as some back muscles and abdomen, which must be used as support.
Start squats with tools such as a chair or an exercise ball – its functioning, shows Kayla Itsines in this workout video.
If the simple shape is good, you can add dumbbells, kettlebells or a dumbbell. A great variation of entry-level are the Goblet Squats.
The lifts are "fantastic and dynamic movements, and even if they are easy to perform, they cover the whole body, including the marks, hamstrings, thighs and back muscles," explains coach Christian Koshaba, ACE certified coach and owner of Three60Fit in Chicago.
If you do not have a bar at hand, you can do the deadlift with dumbbells or with a kettlebell. It is important to first perfect the technique before avoiding heavy weights.
It works like that: Put yourself there. Now, push your buttocks backwards while you bend your knees and grab the dumbbell with the width of the shoulders. The back should be straight, the chest parallel to the floor.
Now, lift up and simultaneously lift your hips and shoulders to lift the dumbbell off the floor. Press your heels into the ground. The post must float above the middle of both feet.
Kettlebell Swings are full body movements that utilize the power of the entire core, legs and gluteal muscles to create the momentum that moves the kettlebell.
It works like that: Stand a little wider than Hüftbrein. Inhale, crouch down, lift the kettlebell with both hands and let it hang between your legs.
Squeeze your abs and straighten your arms. Firmly press your feet into the ground, contract your buttocks and legs, then stretch your legs as you exhale, raising your arms as far as you can to lift the kettlebell in front of your chest.
Breathe again and come back checked and slowly return to the starting position.
The slots can be executed in two ways: In the first variant, only one foot is advanced and then returned to the starting position.
However, Rachel MacPherson, ACE certified coach, recommends walking, slotted walking: "The race continues during the slot makes it a more effective fat burner than the normal slot."
The pull-ups are the ultimate exercise for the upper body: you train the lats (the big muscle of the back under the shoulder blade), the upper back, the arms and the middle section. So perfect to bring out the abdominal muscles at the same time.
Here's how it works: Hang on a pole with your hands shoulder-width apart. Then get up in a controlled manner until the chin is no longer looking over the bar. Then slide slowly and check back.
In addition to tractions, no exercise requires more muscle at the same time as the Bench Press. An adequate bench press includes even the legs: while the weight is pushed, the legs should be pushed as far as possible into the ground.
Here's how it works: Lie on a bench with a dumbbell in each hand. Hold the dumbbells shoulder-width across your chest and make a 90-degree angle between your arm and forearm. The palms should point to the front.
Now, exhale pushing the dumbbells, completely extending your arms.
When inhaling, lower the dumbbells at the chest
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