Categories: Calorie Diet

Knockout for extra calories

Just a few minutes a day, and you will become the owner of a lean and slender body: do it together with Nicole Wilkins, and she will reveal to you the secrets of a powerful, high-intensity workout.

Boxers and representatives of mixed martial arts can be called athletes with perfect functional training, in this respect they have no competitors on this planet. And all because in the training programs of fighters there are exercises that develop strength and endurance, speed of movement and ability to maintain balance, quick reaction and ultimate mental focus. As a result of this work, a knockout body with a tremendous muscular relief is formed.

We turned to the representative of IFBB and fitness star Nicole Wilkins and asked her to show her favorite exercises for burning calories from the training program of boxers and representatives of mixed martial arts. This program is composed of a real guru in the field of power and functional training by Rob Fletcher.

(about 10-15 minutes)

Each exercise is performed for 30-60 seconds; three exercises make up one cycle, you have to commit from three to five cycles.

Jumping rope: jump on the spot with a real or imaginary rope. You can alternate ordinary jumps with alternate on the left and right leg, high (the heels practically touch the buttocks) and jumps with a high knee lift.

Puppet: jump with completely straightened arms and legs.

Running in place: while running on the spot try to raise your knees as high as possible.

(about 3 minutes)

We support the form with a series of punches (see the "Boxer Terminology" section below), we perform each blow in the boxing rack.

(about 18-24 minutes)

  1. Cardio round: jumping with a rope (with different types of jumps you met during a warm-up).

  • Squatting prisoners: feet shoulder width apart, hands behind head, elbows looking to the sides. Squat without changing the position of the hands, try not to lean forward. Due to the thigh muscles we return to the starting position and repeat the squats.

  • Squeezing from the floor: until the arms are fully straightened.
  1. Combinations: we repeat the series of blows of the Battle with the shadow, we pay maximum attention to speed and intensity. In this round, you can arbitrarily choose the left-hand or right-hand rack.
  2. We repeat the round of power and functional loads: burrs, squat prisoners, squats with a jump, push-up from the floor.
  3. Combinations: we repeat a series of blows from Combat with a shadow, we pay maximum attention to speed and intensity.

(about two minutes)

At the final stage of training we perform a series of jabs: jab, cross, hook and uppercut, according to 5 repetitions in each rack. We concentrate on the technique, performing all the movements in full, but at a slow pace.

Boxers burn calories and train endurance through high-intensity, rapid interval training. Do these exercises on days that are free from boxing training (outdoors or on a treadmill), and you will definitely be able to build a muscular body.

  • Jogging: maintain a calm, comfortable pace for 20 minutes.

In boxing and mixed martial arts, it adopted its own terminology, which denotes different types of punches and kicks that must be present in the arsenal of every literate fighter. Here's what you need to know:

One leg behind the other at a width of shoulders, the back heel is in line with the thumb of the front leg, the toes look to the side at an angle of 45 degrees, the body is slightly turned. We distribute the body weight evenly between both legs, slightly bent at the knee joints, rest on the forefoot, the fists are located at eye level, the chin is slightly lowered to the shoulder, elbows are pressed to the trunk.

  • Jeb: an impact with the front hand, in which the entire impact force is concentrated in the phalanges of the index and middle fingers. During the impact, turn the hips, rotating around the front leg, hold the second hand at the chin and protect her head and face.

This is really a very effective exercise for weight loss =) For the same purpose, long running for long distances is very effective. Checked.

I was very surprised when I read that in this article recommendations are given that jumping rope is the most effective way to lose weight. It is interesting, but in childhood, we were constantly forced by physical education teachers to jump and jump over the rope. Even the standards, I remember, handed over, it seems for a while, who, how long can hold out. And, it turns out, this exercise is so effective that it is worth recalling childhood, so to speak. After all, it's time to return your girl's uniforms to the place. A rope can be searched somewhere in the apartment, it can also find the old one.