פיטנס דיפו  Fitness Depot

משלוחים חינם בקנייה מעל 300 שח

קנייה ישירות מהיבואנים

03-6006585

אימון משקולות HIIT לשריפת שומנים מוגברת

The complete guide to burning fat using basic equipment and advanced training

 

HIIT weight training    for increased fat burning:

The complete guide to burning fats using basic equipment:

In order to perform an intense and effective workout, it is not always necessary to purchase all the advanced aids that the field of bodybuilding has to offer. Often an effective fat burning workout is based on intense activity accompanied by some basic aids that can be purchased cheaply, and stored at home without interruption and without losing space. Many times you can find instructional videos for the exercise that will be imported here, when it is usually performed using kettlebells, but even if you don’t have a new set of kettlebells, you can still perform our workout using normal hand weights.

HIIT  training routine definitions  :

 the goal Fast fat burning
 The type of training heart Lung
 difficulty level starting
 several days a week two days
 required equipment A pair of dumbbells of the desired weight for the practitioner
 for: women and men

 

  • Recommended supplements for this workout routine are:
  1.     Whey protein (for consumption at the end of the workout)
  2.     Multivitamins

To conduct a good quality workout, as we said in the opening, there is no need to purchase expensive fitness “toys”, which often meet the demands of the field, but are not necessarily suitable for us as beginner practitioners. Many times we fall victim to rumors and innovations that the field offers in terms of home training aids. All the innovations are indeed effective, good and high-quality, but this does not mean that we should purchase them as soon as they are released on the market. Purchasing training accessories should always be done according to our personal ability, and the training routine we set for ourselves. If you are just at the beginning of your physical journey, you can be satisfied with a basic set of hand weights, and of course if you have a lot of experience in the weight room, you will probably need a little more “serious” equipment to carry out the training.

If you have a very limited budget, or you don’t have a spare room for proper training, know that the most diverse and high-quality training device is first your whole body. Training with the help of body weight is one of the most basic and oldest training in the world and its effectiveness has been proven beyond any doubt. However, if you are interested in expanding the use of your body and raising the bar of your physical requirements, you can do so with the help of a set of hand weights, the price of which in most cases is quite reasonable and they integrate well with physical training.

You can choose the weight you need according to your physical fitness, while women are recommended to start with weights weighing 4-5 kg, the men among you can start with a higher weight according to their personal ability. The training routine that we will bring you later can be performed anywhere possible, starting from a room the bedroom, and even in the basement of the house, the neighborhood sports hall or even in your private yard. The equipment needed for the workout is simple and basic and includes a pair of dumbbells and a training mat. The suggested workout is performed, as mentioned in the original, using kettlebell weights, but you can also perform it with regular weights, simply by training both hands , instead of grabbing the handle of the kettlebell that you don’t have, put your two dumbbells together so that they touch each other and the weight is concentrated between your hands. The training is very useful for increased calorie burning and fat burning and in the end you will come out thinner and with stronger muscles.

Before detailing the training routine table, a few comments regarding the way of working with normal weights instead of kettlebells:

  • In two-arm swings (TAS), stand in a slight punctuation position, attach the two weights and perform the swing with straight arms upwards and when going down, break the hips so that the weights pass through the legs behind the body. The movement should be uniform and smooth throughout the number of repetitions required in practice.
  • The “clean and press” routine – or CAP for short – is performed in two stages, when in the first stage the barbell is lifted up to shoulder height for a short stop, then a swing is performed overhead with the right hand.
  • The lunge pass through routine, or LPT for short, is a routine in which one leg leaps forward to create a roughly forty-five degree step, and then bend both legs to a ninety degree angle while moving the weight from one hand to the other, and then perform the same action in the opposite direction.
  • Single arm swing or SAS for short is a simple training routine of swinging the barbell with one hand back and forth.
  • Thrusters, or push-ups in Hebrew, are performed when the dumbbells are at shoulder height, then the legs are bent (as in a push-up movement), and at the end of the standing position, the dumbbells are lifted up with straight hands above the head.

If these instructions are not clear enough, just look up the concepts as they appear in English on YouTube, and you will be limited to a practical illustration of the exercises (remember in the videos the exercise is with kettlebells, but you can easily perform them with normal dumbbells).

 

HIIT training routine  :

Complete three full repetitions of the series of exercises listed in the table to complete the workout:

the exercise

number of repetitions  
 TAS full swing of the weights simultaneously with both hands (straight arms)

20

 Full swing right hand (one swing from the bottom position to the top straight hand above the head)

10

 Full swing left hand (as in right hand)

10

 Full swing of the dumbbells simultaneously with both hands (straight arms)

20

 Raise and push the right hand (lift up to the shoulder and push upwards with a straight arm above the head)

10

 Swinging and pushing the left hand (as in the right hand)

10

 TAS full swing of the weights simultaneously with both hands (straight arms)

20

 Right hand half swing ( SAS )

10

 Left hand half swing ( SAS )

10

 TAS full swing of the weights simultaneously with both hands (straight arms)

20

 Moving a weight under the right leg ( LPT )

10

 Moving a barbell under the left leg ( LPT )

10

 TAS full swing of the weights simultaneously with both hands (straight arms)

20

 Squats and push-ups with dumbbells at shoulder height

10

 TAS full swing of the weights simultaneously with both hands (straight arms)

20

 Squats when the body is lifted with the barbell in straight hands above the head

25

 4 squats for one scissor movement (4 short squats for each leg alignment and leg change) 
כתיבת תגובה

האימייל לא יוצג באתר. שדות החובה מסומנים *

Select the fields to be shown. Others will be hidden. Drag and drop to rearrange the order.
  • Image
  • SKU
  • Rating
  • Price
  • Stock
  • Availability
  • Add to cart
  • Description
  • Content
  • Weight
  • Dimensions
  • Additional information
  • Attributes
  • Custom attributes
  • Custom fields
Click outside to hide the comparison bar
Compare
עגלת קניות סגור