5 circles of hell: cool workout to burn calories faster

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Iya Zorina promises: after completing the complex, you will spend more energy without even moving.

How to do a workout

Set a timer and do each exercise for 40 seconds. Rest the remaining 20 seconds from the minute and move on to the next. If you are out of breath and the intensity drops dramatically, you can change the time to 30 seconds of work and 30 seconds of rest.

The complex consists of five exercises:

• Jumping "legs together - legs apart" 3 + 1.
• "Tiger on his knees."
• Squats and prisoner jumps.
• Raising the legs in the reverse plank.
• Break-dancer with touching the feet.

When you do the last exercise, start over. In total, you need to complete five circles. You can do a complex under a video with a timer, and at the end of the circle, rewind to the beginning. Finally, cool down.

How to do exercise

Jumping "legs together - legs apart" 3 + 1

Make three jumps "legs together, legs apart", and then jump higher, trying to reach with your knees to your chest. If you start to choke, eliminate the high jump from the bundle.

Tiger kneeling

While doing push-ups, tighten your abs and buttocks so that your lower back does not collapse. Make sure that your elbows are pointing back, not to the sides. Lift up from two elbows at the same time, rather than taking turns.

If this is too difficult, do regular push-ups, without lowering to your elbows, or push-ups from your knees.

Squats and Prisoner Jumps

Do two air squats and two squat jumps. When squatting, make sure that your heels do not come off the floor, and your back remains straight. Do not press your hands on your neck, try not to lower your chest - it should look forward in all phases of the exercise.

If you can't keep your body straight, fold your arms in front of you and do the exercise like this.

Raising the legs in the reverse plank

Stretch your body in one line, lower your shoulders. Take turns raising straight legs, tighten the buttocks so that the pelvis does not sag and the body remains straight until the end of the exercise.

If you can't do the exercise, bend your knees, place your feet on the floor and lift your legs from this position. Make sure that the pelvis does not sag.

Break-dancer with touching the feet

While turning, straighten the knee of the raised leg, keep the shoulder of the supporting hand down.

To make the exercise easier, do not raise your leg high.

How to cool down

Squat to incline

Do a deep squat with the correct shape: spread your knees to the sides, press your heels to the floor, straighten your back. Hold this position for eight breaths.

Then move the pelvis up and go into a tilt. Try to straighten your back as much as possible. If at the same time your hands come off the floor, it's okay, put them on your shins or knees. Hold on for eight more breaths.

Entering Downward Dog Pose

From the bend, lower your hands to the floor, walk with your palms on the floor and stand in the downward dog asana yoga. Place your palms on the floor, straighten your back. If the heels come off the floor, and the knees bend, it's okay. Perform the next eight breaths in the pose.

Deep lunge with body twist

From the previous pose, take a wide step forward with your right foot and place your foot next to your palm. Straighten the knee behind your standing leg. Make sure that both hips are pointing forward.

Turn the body to the right, tear your right hand off the floor and direct it to the ceiling. Try to expand the body as much as possible, look at the palm of the raised hand. Hold for eight breaths, then switch legs and repeat on the other side.

Share in the comments which exercises went well and which seemed difficult. Write, how do you like the hitch: does it hurt or just right?

And if the time format bothers you, try other home workouts. We have accumulated many articles: everyone will find a program to their liking.