Try Pha Training To Build Muscle And Burn Fat In Just 10 Minutes: To burn body fat, you must increase your heart rate. To increase its size, you must exert enough pressure on the main muscle groups. These two goals seem to be mutually exclusive, so many people think that it is impossible to lose fat and increase muscles at the same time, so take a long break or take a prolonged break (very suitable for developing muscles instead of burning fat ) o Do a lot of aerobic exercise (helping to get into the burned fat is not enough heat, but it is destructive to the development of large and full muscles.
But there is a solution called Peripheral Heart Action (PHA) training. This is a circuit workout that alternates between the upper and lower part of the body, allowing your heart and lungs to work overtime, back and forth between the extremities, and your muscles get a solid stimulation. Test the size of this session.
How to exercise
Do six bar exercises in sequence, adhere to the detailed delegates and do not rest until you complete all the representatives of the sixth and last mobile circuit. Take a break for two minutes and repeat the circuit. A total of four circuits are made.
When standing, the hips are separated in width, holding the bar across the front of the shoulder and the upper arm parallel to the floor. Keep your chest and elbows up, bend your hips and knees, kneel as low as possible and stand up.
2 air presses
Starting from the top of the front saucer, the crossbar in front of the shoulder, but the elbow points downward. Press the lever straight until your arms are straight and locked at the elbows. Lower the bar to the starting position.
Press the pointer on your last head and place the rod behind the head so that it rests on the upper part of the posterior shoulder. Keep your chest and base occupied, take a big step back with one foot, lower quickly and then return to the starting point.
4 curved rows
Lift the lever back and turn the elbow to lower the lever to the starting position of the line. Front hinge from the hip – keep the core engaged – then lift the bar up to the body and guide with the elbows.
Press the lever back and place it on your head so that it rests on your shoulder. Keep the chest and base occupied, bend the knees and hips as low as possible and then stand up.
Lift the rod forward and over the head so that you can stand with your right arm and rest the rod against the upper part of the thigh. Enter a squat room, then raise the ankles and stretch the knees and hips three times as the elbows advance.