Supersets are exercises for the whole body. Fat Burning Workouts at Home

What are supersets? Fat burning training, directed not only to reduce excess weight, but also to bring the main muscles in the optimal tone, can not do without these unique in nature exercises. Supersets are directed either to the work of the same muscles for several approaches, or to the effective interaction of several (usually located in opposite parts of the body and rarely working in unison) muscles simultaneously, in one exercise.

Why do they help to get rid of excess calories faster? Such fat-burning workouts at home are tantamount to a long hours of sweating in the gym, as their joint effect significantly speeds up metabolism and allows burning calories not only during the prescribed movements, but also within a few hours after the superset is complete. So, an average woman weighing 63.5 kg can get rid of 306 extra calories per day, following the training, without taking any special efforts. All that is needed to perform the exercises is a pair of dumbbells of 2 or 4 kg and a stable chair.

Lifting dumbbells in slope

So that you can start to properly perform supersets - exercises for the whole body, fat burning exercises should be built on the principle of following from the top of the trunk to the bottom. Experienced fitness trainers recommend first to try lifting dumbbells in a slope, allowing to provide a decent load of biceps and 93 percent of the muscles of the upper back.

• Stand up straight, spread your legs to the width of your shoulders and take dumbbells in your hands.
• Lean forward at a right angle so that the back is parallel to the floor, and pull your hands down with your hands inward.
• Raise your elbows straight and back, lifting dumbbells to the ribs. Lower your hands.
• Repeat 10-12 times. Continue to the next item.

Dumbbell with dumbbells

This is the second part of the complex, in which you are offered the most effective supersets - exercises for the whole body. Fat burning practices recommended by qualified specialists include an element such as a dumbbell with dumbbells, the implementation of which is aimed at increasing the tone of the muscles of the chest, shoulders, buttocks and thighs.

• Holding one dumbbell in each hand, lie on your back, bending your knees and leaning your feet on the floor. Raise your arms to the height of your shoulders, stretching them along the sides, then bend your elbows at a right angle so that your forearms are perpendicular to the floor. The palms should look forward.
• Raise the hips and buttocks from the floor in such a way that the trunk forms a straight line from the knees to the shoulders.
• Keeping this position, straighten your arms up, as if trying to get dumbbells to the ceiling. Lower your shoulders to the floor.
• Repeat 10-12 times, then go back to lifting dumbbells in the slope. Continue to do supersets (exercises for the whole body). Fat-burning exercises require thoroughness and repeated repetition, so the optimal result can be achieved only after three sets, including both of these elements.

Hand bending in sitting position

It has been experimentally proved that the bending of hands with a dumbbell in sitting position is much more effective than the same exercise, but in a standing position. If you use an ordinary chair, you can use 90 percent of the biceps.

• Holding on a dumbbell in each hand, sit on a chair facing back, for which you should place your elbows. The palms should look up.
• Bend your elbows, directing the shells to your shoulders. Decline.
• Repeat 10-12 times, then go to the "diamond" push-ups.

"Diamond" push-up

If you want to pump the biceps, triceps and chest muscles, you will hardly find more powerful movements than supersets - exercises for the whole body. Fat burning exercises for good reason include such elements as "diamond" push-up, in the name of which reflects an unusual position of the hands. This modification of all known exercises allows you to train your target muscles 25 percent more efficiently and faster.

• First drop to the floor in the position of modified push-ups, which rely on the palms and knees and stretch your arms in such a way that the trunk forms a straight line from the shoulders to the knees. Then move the palms closer to each other, leaving them right under the chest. The thumb and index finger of the left hand should touch the corresponding fingers on the right hand to form a shape of a crystal or diamond. If you are confident enough in your abilities, you can complicate the exercise by standing on the palms and toe socks and taking the position for standard push-ups.
• Bend your elbows, lowering your chest to the floor. Return to the starting position.
• Repeat 8-15 times, then go back to the previous exercise. Do the proposed elements in turn, so that the result is three sets.

How to develop your own superset?

If you want to work out other muscles or provide load to other parts of the body, choose any pair of your favorite exercises for the right muscle group and alternate them for three approaches. Fat-burning exercises for the whole body need not necessarily be innovative and unfamiliar; You can simply alternate different kinds of twists or sit-ups, if your goal is the press or buttocks and thighs, respectively. It is possible that in a few weeks of running supersets you will notice a tangible difference in the silhouette of your body.