Just do not forget the gloves. Knocked off hands in the blood of course look manly, but not always. And there is no need to learn to bandage your hands – special bandages, gloves can now be bought. And on top of them put on boxing gloves. And the battle!
Further the small induction training for training with a boxing bag.
Determined with weight
Pick a weight that after each punch bag is not much swayed because a strong swing indicates that the weight is too small. Remember that a good workout can be considered as such only in the event that during the attacks bag hangs straight, almost rocking.
Take a proper footing
The bag must be of you at arm’s length. Next, accept boxing stance: the left foot should be in front, right foot placed on a step back and a half-step to the right. The legs bend slightly at the knees, body weight is uniformly distributed on both feet, but the right leg should be a little more loaded.
Hit with full force
You have to aim at the middle of the bag. If nanesesh side impact, it will lead to loosening or unwinding of the bag. After the strike, immediately return immediately hand to the starting position. Pumps alternately jab (long straight punch “front” hand), crosses (direct hit “back” hand), hooks (side impact). Combination of punches: jab, cross, jab-cross-hook, jab-cross-hook.
Determined to the level of the load
This may be a measured 10-minute workout or a more intense version – 5 of rapid approaches for 3 minutes with a break of 30 seconds. If you this is not enough and you want to do your cardio intense, it breaks jump on the rope.
How to burn fat?
Strategy for dealing with the fat
This article about how men fight obesity, and, in particular, with the fat on the stomach.
But before we start talking about the fight against fat, is to deny the most popular myth: in fact, twisting or any other exercise for the abdominal muscles are not able to burn fat in this area. Local burning fat is physically impossible.
Burn a twisting belly fat?
Human physiology research shows that despite the fact that the working muscle does use energy as a box next to her adipose tissue, thirty minutes of twists at the press burn only 0.05 g. fat (1).
The mechanism of action of exercises to get rid of the fat a bit different – with aerobic exercise the body learns to use internal reserves of energy, gradually increasing the number of capillaries in the adipose tissue, which causes it to burn.
Three different types of fat
Obviously, the number of capillaries can not be increased indefinitely, and this strategy works only up to a certain point and a certain type of fat. That’s why many easily lose weight first, but it’s hard to make that relief stomach.
In fact, the fat in the adult human is not the same, and relates to one of the three essentially different types of internal fat, subcutaneous fat, fat determined gender. And for each of them requires its own strategy of struggle.
As the name implies, the internal (visceral) fat is stored primarily in the abdomen, forcing stomach forward. The more complete person, the more he has such fat. It is the fat gives the figure of fat people apple-shaped.
To combat the fat cardio is most effective. All those who claim that dramatically lost weight from running, got rid of in the first place from the internal fat. If you are able to pull the belly, then you have quite a bit of the fat, and the run will not help you (3).
Approximately 40-60% of the total fat in the body falls on the subcutaneous fat – the same soft fat, which can be touched through the skin. On subcutaneous fat aerobic exercise influence to a lesser extent, except they require and diet with reduced calories.
On average, you can get rid of 400-700 g. such fat per week (4), which is equivalent to 500-900 in shortages kcal per day. The body can not burn that fat faster, and if you lower the calorie stronger, you’ll lose in the first muscle, not fat.
How to measure the level of fat in the home? Tips, Tricks, and tables.
The fat in the abdomen and thighs
The third type of fat – fat, defined gender, and being men in the abdomen and back. The fight with the fat is relevant to those who have less than 10% body fat, since it is obvious that you can not lose weight on my stomach, remaining fat.
Unfortunately, it is this fat is the most problematic, because the body uses it as a last resort, after getting rid of the internal and subcutaneous fat. Strategy for dealing with the fat comprises a total solution.
Lose weight once for life?
It should also be noted that, contrary to popular belief, the number of fat cells is not incorporated genetically, and the body is quite capable of creating new fat stores (2). Unfortunately, after that fat cells are virtually die off, and remain forever.
In fact, adipose tissue resemble a sponge – you can lose weight and “drain” the fat cells, but you always have to maintain a diet and engage in exercise, as these same fat cells very quickly again to restore the previous volume with overeating.