What are supersets? Fat-burning training, aimed not only at reducing excess weight, but also at bringing the core muscles to optimal tone, can not do without these unique in nature exercises. Supersets are aimed either at the work of the same muscles for several approaches, or at 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 get rid of excess calories faster? Such fat burning workouts at home are tantamount to sweating in the gym for many hours, since their combined effect significantly accelerates metabolism and allows you to burn calories not only during the prescribed movements, but also for several hours after the completion of the superset. So, an average woman weighing 63.5 kg will be able to get rid of 306 extra calories per day, following the workout, without making any special effort. All that is needed to complete the exercises is a pair of 2 or 4 kg dumbbells and a stable chair.
Lifting Dumbbell
So that you can begin to correctly perform supersets - exercises for the whole body, fat-burning workouts need to be built on the principle of following from the upper body to the lower. Experienced fitness trainers recommend that you first try lifting the dumbbells in an incline, which allows you to provide a decent load for biceps and 93 percent of the muscles of the upper back.
- Stand straight, spread your legs shoulder-width apart and pick up the dumbbells.
- Lean forward at a right angle so that your back is parallel to the floor, and stretch your arms down with your palms inward.
- Raise your elbows straight and back, holding the dumbbells to the ribs. Lower your hands.
- Repeat 10-12 times. Proceed to the next item.
Half-bridge 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 workouts recommended by qualified specialists include an element such as a half-bridge with dumbbells, the implementation of which is aimed at increasing the tone of the muscles of the chest, shoulders, buttocks and hips.
- Holding one dumbbell in each hand, lie on your back, bending your knees and resting your feet on the floor. Raise your arms to the height of your shoulders, extending them to the sides, then bend your elbows at a right angle so that your forearms are perpendicular to the floor. The palms should look forward.
- Lift the hips and buttocks from the floor so that the body forms a straight line from the knees to the shoulders.
- Keeping this position, straighten your arms up, as if trying to reach the ceiling with dumbbells. Lower your shoulders to the floor.
- Repeat 10-12 times, then return to the exercise of lifting the dumbbells in the slope. Keep doing supersets (full body exercises). Fat burning workouts require thoroughness and repeated repetitions, so the optimal result can only be achieved after three sets, including both of these elements.
Bending arms while sitting
It has been experimentally proved that bending the arms with a dumbbell in a 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 a dumbbell in each hand, sit on a chair facing the back, where elbows should be placed. The palms should look up.
- Bend your elbows, sending shells to your shoulders. Flatten.
- Repeat 10-12 times, and then proceed to the implementation of "diamond" push-ups.
Diamond push up
If you want to pump up your biceps, triceps and chest muscles, you will hardly find more powerful movements than supersets - exercises for the whole body. It’s not without reason that fat-burning workouts include elements such as “diamond” push-ups, the name of which reflects the unusual position of the hands. This modification of the well-known exercise allows you to train target muscles 25 percent more efficiently and faster.
- First, lower yourself to the floor in a modified push-up position, which rests on the palms and knees and extends the arms so that the body forms a straight line from the shoulders to the knees. Then move your palms closer to each other, leaving them directly under the chest. The thumb and forefinger of the left hand should touch the corresponding fingers on the right hand to form a crystal or diamond. If you are confident enough in your abilities, you can complicate the exercise by standing on the palms and toes of your legs and thus taking a position for standard push-ups.
- Bend your elbows, lowering your chest to the floor. Return to starting position.
- Repeat 8-15 times, then return to the previous exercise. Do the suggested elements one at a time to get 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, select any pair of your favorite exercises for the desired muscle group and alternate them for three approaches. Fat burning exercises for the whole body need not be innovative and unfamiliar; you can simply alternate between different types of twists or squats, if your goal is respectively the press or buttocks and hips. It is possible that after just a few weeks of performing super-sets, you will notice a noticeable difference in the silhouette of your body.