In other words, after every training in Sparta, even after leaving the gym, the fat is still burning. It is a good method for almost everyone.
It only takes 4 minutes to get amazing fat-reducing effect. If you extend the training time, will you get more training results? ! The answer is obvious.
This is because the principle of Spartan training is to organically combine aerobic and anaerobic training.
Therefore, if your tra4mining method is correct, you will feel very tired during the 4-minute training, because there are anaerobic phosphorus and lactic acid system in the aerobic process, and your body will produce lactic acid more or less. So your body will feel much harder than the ordinary 4-minute training, but at the same time the training effect is beyond doubt!
The initial version of Spartan training has been introduced before, and this time it will be an intermediate version. Look at this and practice together!
1. Pull-ups (25 times)
Grasp the lever with both hands, slightly wider than the shoulders, and hang your arms vertically on the lever. Then your arms, shoulder muscles and back muscles exert force to make your whole body move up, pull your body up until your chest is close to the lever, and then slowly put it back to the starting position.
2. Dumbbell Squats (50 times)
Put dumbbells in front of your body and feet, then kneel down and pick them up and put them at your sides. Don't turn your back during exercise, keep your back straight, and then put the dumbbell back on the ground. This is one time, * * * repeated 50 times.
3. Self-weight push-ups (50 times)
After bending over, put your hands on the ground shoulder width. Keep your arms straight and support the ground. Slowly lower your body until your chest is close to the ground, and pause at the lowest point near the ground 1-2 seconds. Then push yourself back to the starting position as much as possible.
4. Self-weight Squat (50 times)
First of all, put your hands behind your head, open your arms at both sides of your body in an elbow-bending posture, bend your knees and squat down, and keep your back straight, so that your back and hips are curved. Then jump up vertically, give full play to your explosive power, jump as high as possible, and try to keep the posture of the upper body unchanged. At the same time, while landing on the ground, both legs immediately kneel down and continue to repeat the squat jump.
5.v-shaped belly roll (or from both ends) (50 times)
Lie flat on the floor or mat, with your arms directly over your head, your legs straight, your arms in a straight line and placed in parallel. Then after the core muscles are tightened, lift the arms, upper body and legs at the same time, leaving only the hips on the ground. Action is like touching your toes with your hands. Then slowly put your body back to its original position.
6. Dumbbell standing shoulder pressing (50 times)
You have to grasp the weight yourself, after all, it is 50 times! Bend your knees with your legs, stand shoulder-width apart, lift the dumbbell over your shoulders and put your hands opposite. Knee joint should have some control when squatting, which basically belongs to micro-squatting posture. Then, while standing up straight, raise the dumbbell to the position directly above the head with both hands.
7. Pull-ups (25)
The first pull-ups.
All repetitions need to be completed to the letter, so that the training effect of 4 minutes can be better than the low-intensity fixed exercise (jogging or cycling) of 1 hour.