Najbolja kardio vežba za aktivaciju metabolizma - Men`s Health

Najbolja kardio vežba za aktivaciju metabolizma

Vijača i medicinka su verovatno među poslednjim stvarima koje koristite u teretani. Međutim, ako ih uparite, možete imati jednu od najboljih kardio vežbi vašeg života!

Vijača predstavlja “lakši” način da isklešete listove, podignete rad srca i poboljšate ritam i koordinaciju. Ako nemate vijaču – pretvarajte se – skačite, cupkajte ili trčite u mestu.

Foto: Profimedia

Vežbama sa medicinkom podstičete rad trbušnjaka i ubrzavate metabolizam. 3 poteza sa medicinkom u ovoj rutini u potpunosti rade vaše telo.

Uzmite štopericu i pratite instrukcije sa videa kako biste svaku vežbu radili u pravom momentu:

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Try this JUMP ROPE AND MED BALL EMOM workout from MH fitness director BJ Gaddour (@bjgaddour)! Pairing a jump rope and a medicine ball (ideally a padded @dynamaxusa ball) can give you one heck of a cardio and core workout. The jump rope offers a low-impact way to carve your calves, hike up your heart rate, and improve your rhythm and coordination. If you don’t have a jump rope, either fake it or hop, skip, or run in place. The explosive med ball throwing drills rip up your abs and turbocharge your metabolism. Plus, the 3 moves you’ll be using work your body in all 3 planes of motion for a complete workout that will make you more athletic. Every minute on the minute (EMOM) you will perform a task as outlined below. Rest the remainder of each minute after hitting the prescribed rep total: Minute 1- Jump Rope: 50 revolutions Minute 2- Med Ball Rotational Chest Pass: 8/side Minute 3- Jump Rope: 50 revolutions Minute 4- Med Ball Split Stance Wall Ball: 8/side Minute 5- Jump Rope: 50 revolutions Minute 6- Med Ball Situp Throw: 15 reps That’s 1 round. Do up to 5 total rounds for a 30-minute workout. For the jump rope work, progress by adding 5-10 revolutions per session. Once you can do 100 skips EMOM, progress to doing 50 revolutions on one leg or use a heavier rope. For the med ball work, start with a 4 to 6-pound ball and progressively build up to a 10 to 20-pound ball. DOUBLE-TAP if you dig it and tag some #swolemates too! #CocoaViaStayYou #JumpRope #EMOM #MedBall #Cardio #Core #Fitness #MHFit #BJGaddour #MetCon

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Foto: Shutterstock / Priredio: D. K.

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