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Our tabata is a powerful circular training in a city apartment

They said a hundred times: even the most stubborn homebody can fully train, and without sticking his nose out of the apartment. Here is another proof: a very energetic home complex based on the classic Tabata, which will help to strengthen muscles and destroy excess fat.

Pushups

Personal trainer from London David Bertouisl attacked fat reserves with a vengeance. He took as a basis tabata (20 seconds of work for How to lose weight, lose weight and remove the stomach without exercise and sports 10 seconds of rest) and did a little tuning of this protocol: you are invited to spend 40 seconds on each exercise and 20 seconds on rest between them. Complete three such circles with a two-minute break between them. “The advantage of this workout is that it can be done without leaving the box office - right at home,” says David. “This workout will greatly increase your muscle stamina, and this is an important factor in burning calories.”

1. Push-ups

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Approaches: 3

Repeats: 40 seconds

Rest: 20 seconds

Palm rest and toe socks. Keep your palms at chest level, keep your body level: your head, buttocks and heels should be in line. Lower the body until about 2 centimeters are left from the chest to the floor, and push with the explosive movement until the arms are fully extended.

2. Explosive jumps

Approaches: 3

Repeats: 40 seconds

Rest: 20 seconds Steroids on Reddit: Steroids discussions

Sit with your hips parallel to the floor, keep your back straight. Next, jump upward in an explosive motion and land back in the squat.

3. Lateral jumps

Approaches: 3

Repeats: 40 seconds

Rest: 20 seconds

From the semi-squat position, push off with your left foot and jump to the right as far as possible. Land on your right foot, also in a semi-squat, and instantly jump back: push with your right foot to the left, landing on your left foot and so on all 3 circles.

4. Spiderman Pushups

Approaches: 3

Repeats: 40 seconds

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Rest: 20 seconds

These are classic push-ups with one important addition: every time you find yourself at a low point, bring one knee to your elbow without touching them on the floor. Do not forget to perform the exercise with the right and then with the left knee.

5. The Dead Beetle

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Approaches: 3

Repeats: 40 seconds

Rest: 20 seconds

Lie down on the floor on your back Deca steroid: How To Get A Decay. Arms up and straight, hips perpendicular to the floor. Tighten your buttocks, press the lower back tightly to the floor to eliminate the deflection, and, while maintaining it, alternately stretch forward the right or left leg. Feet should not touch the floor.

6. Burpee

Approaches: 3

Repeats: 40 seconds

Rest: 20 seconds

Sit down, rest your palms on the floor, and then throw your feet back. Keep your hands straight. As soon as the feet touch the ground, push off with socks and pull your feet closer to your hands. Once in the squat, immediately jump up. After landing, continue to do the exercise in a circle.

7. Super jumps

Approaches: 3

Repeats: 40 seconds

Rest: 20 seconds

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Stand on bent legs, keep your hands at chest level. Then lower yourself into a full squat and make an explosive jump up. At this point, bring the knees to the level of the palms (chest). Return to starting position and repeat.

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