, author: Plackhin A.

Mission is possible: top 5 exercises to get in shape for the New Year

A month and a half left until the New Year - this time is quite enough to get in shape.

The main thing is to choose the right exercise regimen, maintain discipline and do not put too much on fast carbohydrates. Roman Filippenko, fitness trainer at the gym of the Pride Fitnes fitness club chain, compiled the top 5 best fat-burning exercises that can be performed even at home.

Burpee with push-ups

A very energy-consuming exercise that not only allows you to burn calories, but also tone your core, arm and leg muscles. The burpee involves performing several movements in sequence: first you do a deep squat, then through a jump you stand in the bar, do one push-up, return to the squat and jump up. Many people do not like burpees for their difficulty, but if a slim figure for the New Year is at stake, it is worth changing your attitude toward this exercise. You can begin with 5-7 repetitions of burpees in three approaches, and if you already have good experience of trainings you can increase the number of repetitions up to 10-12.

Jumping rope

You can burn about 300 kcal in half an hour of active jumping rope - a good reason to include this exercise in your workout. In addition, it helps to develop coordination and balance. But it is important to observe the correct technique: the back should be kept straight, shoulders relaxed and lowered. Elbows should be kept closer to the body, while trying not to twist the forearms, and make the movement using the wrists. When jumping it is enough to get off the ground literally 2-3 centimeters - otherwise your leg muscles will quickly become clogged. I advise you to start with jumps of 1-2 minutes in four approaches. Gradually the time of each approach can be increased.

Lunges

This is a basic exercise, which allows you to speed up your metabolism, strengthen leg and gluteal muscles. Classic forward lunges are performed as follows: place feet shoulder width apart, keep the body straight and make a wide step forward - to the right angle in the knee, while keeping the hip parallel to the floor. The supporting leg is straightened in the process of movement and remains on the toe. Then return to the starting position and repeat the movement supported by the other leg. Perform 10 repetitions for each leg, for a total of four sets. By the way, it is easy to vary this exercise: if the classical version seems too light, you can take a weight in your hands, make walking or diagonal lunges, add knee raises.

Squats with and without weights

Another basic exercise that no fat-burning program can do without. The general principle of squats does not need to be explained, but there are a couple of details on which the effectiveness and safety of the workout depends. First, make sure that the knees are parallel to the feet and do not go beyond the toes - this is important so as not to injure the joints. Secondly, the body weight should be transferred to the heels and not take them off the floor while doing it. Due to this, the load will be distributed more correctly. If your sports experience is not great, start with 15 squats in three or four approaches, gradually increasing the number of reps up to 20. In addition, you can add weight: at home plastic water bottles will do this role perfectly.

Running on the spot, on a treadmill, on the street

The classic of fat-burning workouts is jogging. You can jog outdoors, use a treadmill at the gym, or practice running in place right at home - all options are quite effective. The main rule: running for weight loss should not be too intense, otherwise you will quickly get tired and will not achieve the desired results. Your task is to run at a relaxed pace, without panting, so that you endure at least 30-40 minutes. Jogging can be an independent workout as well as an addition to a set of exercises (in this case you can start and finish the class with a ten-minute jog).

And a couple of other recommendations. To be guaranteed to lose a few pounds in a month and a half, training should be regular - at least three times a week. It is also necessary to monitor your diet: you may increase your appetite because of the new physical exertion, and here it is important to take control of the situation immediately, avoiding fast carbohydrates and late suppers. Only then the result will not be long in coming.

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