Olivia Norman

Work on burning fat mass

— After waking up, metabolic processes go on in the body at an increased rate, and the sugar content is reduced. Therefore, training in the morning makes fat the main source of energy.

— If you do exercises before breakfast, the body will be able to consume more calories than as a result of training after breakfast. However, if you do it on an empty stomach, you need to approach the matter carefully. Otherwise, you can spend too much effort and quickly run out of steam.

There is no universal time that would be suitable for training exclusively for everyone. The main goal should be taken into account — fat burning or muscle building. You also need to take into account the level of activity, daily routine and body type.

💪 The bar
- Stand in the bar facing each other. Raise your right hands and touch with your palms. Lower your hands to the starting position. Do the same with your left hands. Make sure that the buttocks do not move from side to side. Complicate the exercise by replacing the bar with push-ups. Another option is a side bar with the body turned to the side: when turning, stretch your arms and touch your wrists.

💪 Push-ups + exercises for the press
- One person lies down on the floor with his legs bent. The second partner rests his hands on his knees and performs push-ups. The first performs twisting. Another version of the exercise on the floor: the partner trains the press, the second participant turns his back, rests his palms on his knees and squats, bending his arms at the elbows.

💪 Squats and push-ups
- One partner rests his palms on the floor. The second one takes his legs and performs squats. The first one does push-ups.

💪 Bicycle
- Lie down on the floor, tear off the shoulder blades from the mat. Connect the feet and perform rotational movements.

💪 Leg press
- One lies down on the floor and raises his legs vertically. The second rests his chest against his feet. The palms are locked together. The one who is lying performs presses, pressing his legs to his chest as much as possible.

💪 Double twisting
- The only exercise in the selection, for which you will need an inventory — you need any straight stick. The partners lie down with a jack, take hold of the different ends of the stick with their hands. Perform a press press by raising your arms.

💪 Stretching for legs
- Sit on the mat with your feet joined (almost in the lotus position). The partner stands behind and gradually presses on his knees so that his shins touch the ground. It is necessary to avoid jerks and painful sensations.

THE BENEFITS OF TRAINING IN PAIRS

Pair fitness can be practiced with the second half or a girlfriend / friend. You can engage with a partner with the same height, weight and physical fitness, or pick up a person of a different complexion in a couple. In any case, you can find exercises that will suit you specifically.

Advantages of pair fitness:
👍 Training together allows you to work out those muscle groups that are difficult to train alone.
👍 Fitness develops coordination, endurance, agility, reaction, sense of rhythm.
👍 When performing strength exercises, the partner acts as insurance.
👍 The partner from the side sees whether the technique of performing the exercise is observed.
👍 You can come up with exercises of varying complexity, adjusting the training to your capabilities and parameters. If there is a difference in height, you can use a bench or a threshold. It is possible to adjust the load using an incomplete weight.
👍 You will not need exercise equipment and equipment.
👍 The level of motivation increases: the partner will cheer up if he overcomes laziness.

Thanks to pair fitness, you can keep an interest in training for a long time, because monotonous exercises get boring, and thanks to a partner, you can spend time in a more diverse way.