5 circles of hell: training will boost your metabolism and make you stronger

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

An intensive complex from Iya Zorina will help increase calorie expenditure and properly load the muscles.

How to do a workout

Each exercise of the complex is performed within a minute and consists of two parts. The first lasts 40 seconds - it includes intense exercise and accelerates the heart rate.

The second takes the remaining 20 seconds from the minute and contains quieter exercises - static or low-intensity movements. You will have time to restore breathing, and the muscles will receive additional stress.

The complex consists of the following exercises:

• Jumping rope + holding the squat on toes.
• Reverse push-ups + reverse plank.
• "Bicycle" + slow leg raises.
• Jumping with a reversal and touching the foot + holding in a bearish penetration.

Don't rest between exercises: at the end you will have one minute to catch your breath. Then start over. Complete five laps.

How to do exercise

Jumping rope

Jump hard, try to keep your elbows close to your body. If you don't have a rope, run in place.

Hold the toe squat

Lower into a squat with a wide stance, turn the toes and knees to the sides. Climb to half fingers and hold this position until the end of the minute.

Reverse push-ups

Extend your arms with your fingers to the sides to protect your shoulders from over-extension. Lower yourself to the parallel of your shoulders with the floor, make sure that your body moves close to the support.

Reverse plank

Stand in the opposite plank, stretch the body in one line, make sure that the pelvis does not drop.

Bike

Do not put your hands on your head, do not lower your feet to the floor until the end of the approach.

Slow leg lift

Place your hands under your pelvis and lift your legs as slowly as you can. At the top point, lift the pelvis off the floor, and then just slowly lower your legs back.

Jump with a U-turn

Jump higher, in the second phase of the movement, touch your foot with your hand.

Hold in a bear gait

Make sure that the shoulders are above the wrists, and the body is stretched in one line from the crown to the pelvis.

Set a timer for tabata so as not to get confused and not look at the time, or follow the video with me.