Spiderman Quad Bike

A tough workout, spherical and very effective for people truly fit

Training after which I will describe them in detail can be characterized as:

Unconventional, very demanding, multifunctional and holistic.

Besides the undeniable benefits that this training bring to his form and appearance, which also offers two very important advantages:

– It is perfectly appropriate for busy people, because with 3 training sessions x 40 minutes per week, your results will be much more impressive than those of most of those who frequent the gym.
– May take place outdoors or in the comfort of your home, to save you time and money. You do not need a gym!

On the other hand, a possible disadvantage is that it is only suitable for fit people already and only for those with strong self-discipline (my favorite type of readers)
This training is a real tough guys.

Epigrammatic training consists of:

* 3 minutes for general warm up
* 5 minutes for a workout total body weight
* 10 minutes of training strength with weights
* 10 minutes of HIIT
* 7 minutes to cool and static stretching.

A total of 35 min

A) Heat

First keep your body well hydrated and fed!

The warming is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is the maximum results in less time to be brief: 3min round.

This is a critical phase: the muscles become more flexible and flexible, it raises the heart rate and body temperature increases. Ultimately, you are ready to proceed to the next phase.

The heating must be general, nothing specific.
I recommend you start with aerobic exercise and slowly building speed. Analytically:

– Jogging in place
– Doing some jumps
– Also some flexibility exercises (not lying! Keep stretching and then cooling).

B) total body weight training

These hardy and functional training are the best investment for your time. You should make three types of exercise:

– Lower body exercises
Emphasis on various squats and lunges.

– Upper body exercises
Emphasis on endless versions of flexion.

– Strengthening core exercises
Emphasis Spider-Man rushes, mountain climbers etc. I prefer these exercises multifunctional multijoint than a static.

You can mix these exercises to you, but the most logical sequence is:

– Upper body exercise
– Lower body exercise
– Core strengthening.

For example:

– Plyo push-ups
– Body weight squats
– Spiderman throws etc.

The exercises are performed in a circuit, without or with minimal breaks. Each exercise is used as a time of rest for the other.
Your heart rate will probably reach about 160 beats / min.This is very hard!

After an end to their total body weight training five minutes, you're ready to grab the dumbbells and move on.

C. Training strength training

After their body weight training they are hot and ready for weights.
I can choose the weights as are much more comfortable to use, store and transport.

Now the biggest mistake with the weight training is that people in general, very few use weights properly enough to tax their muscles.

Thousands of people "playing" with 5kg dumbbells with minimal impact? No strength and muscle.
This is probably due to the great myth / fallacy to say that more repetitions will lead to a better definition. This makes no sense. Definition only come with the loss of fat.
So stop wasting your valuable time and select heavyweights enough to put a worthwhile exercise your muscles.

For best results please keep in mind the following principles:

1) Try to avoid isolation movements for example, biceps curls, triceps extensions, etc. You will get a better metabolic and hormonal response if executes composite functional involving joints multiple large muscle groups

2) Choose a weight that allows you to do about 8 reps with impeccable style. Style is Right much more important for heavier weights.

3) To gain more time try to exercise with the participation of both hands or legs.

4) Do not waste your time with weighted crunches or something similar.

The best exercises with weights:

1) overhead presses for shoulders (avoid extensions)
2) Squats or lunges for quads, glutes, hamstrings
3) Dead weight on the back, buttocks, hamstrings
4) chest press and chest flies pectoral
5) Leaning on two armed dumbbell rows for back.

That's all!

Do not search the exercise exotic, glamorous!
You are already in paradise!
You can make changes tenths of these exercises, but the basics are respected.

For 10 minutes to make as many games as possible with minimum rest and alternating between upper and lower body workout.

This is a tough workout that combines aerobic exercise with anaerobic.

His pulse goes up to about 150 beats, especially when you are doing the shoulder press.

This training is excellent for fat loss purposes.

D) HIIT (High Intensity Interval Training)

HIIT is a good way to burn calories and lose fat in a limited time.
However, according to HIIT is a panacea.

Long, medium and high intensity cardio is definitely the place in a program to lose fat.
But for scheduled workouts for busy people, HIIT is the king hands down.

Before proceeding, make sure they are fit enough and you have a clearance from your doctor.

D1. If you are at home …

The best option is climbing stairs. You will need at least three plants.
Vigorously climbing is your burst of energy and down in a relaxed manner phase active recovery. There are dozens of versions that can do HIIT modifying:

– Burst length
– Recovery time
– Intensity
– Total length, etc.

Specifically for stairs to climb, you can:

– Upload or eve
– Covered in a two ladders / advanced, etc.

Home conservative, gradually build your speed for 10 minutes.
At the end of the pulse should reach 160-180 beats.

D2. If you are outdoors …

Try to 60m long, relentless sprints. The last time I shall rounding 12 seconds, no more. Walk for recovery. Do this eight times.

Alternatively you can run for 30 "and running behind a relaxed manner. Repeat this six times.
Once again there are endless variations.

D3. If you're in the gym …

You can carry out its program of HIIT on a treadmill, elliptical or bike.

E. cooling

Take it seriously cool. For 2-3 minutes gradually decrease the intensity of exercise. Your heart rate should drop to 100-110 beats. The lactic acid and other waste products is deleted and the adrenaline will be reduced.

Make some static stretches for all muscle groups taxed. 1×20 "for each muscle group is a necessity.

EPILOGUE

This training really works wonders and is ideal for busy and purposeful. To take full advantage of its benefits:

– Do it 3 times a week
– Adopt an active lifestyle and make some lighter activities on their day off.
– Adopt a healthy eating plan.

Think about it …

* You do not need money!
* You do not need much time!
* You do not need a gym!
* You only need …

– A blood condition adequate physical, which can be purchased with relative ease
– Knowledge: rich and accessible
– Guts and self-discipline.

To your health

Chris Strogilis

About the Author

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr

http://maconwaterproofing.blogspot.com/

http://totalfitness-christos.blogspot.com

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