Turbo combustion – what is it and how to use it? Examples of turbo burning exercises

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Turbo burning is an interval slimming training. It allows you to get rid of fat tissue very quickly. Exercises performed during turbo combustion are quite difficult and tiring, so beginners are recommended to start with a slightly lighter form of training.

Turbo combustion – what is it?

Turbo burning is an exhausting physical training consisting of performing interval exercises and cardio training. It allows you to burn a large amount of body fat and obtain a satisfactory effect in a fairly short time. The turbo combustion program is often chosen by people who lead a sedentary lifestyle and eat in a hurry – however, you must know that turbo combustion is one of the most demanding training programs.

The difficulty with turbo combustion training is that there are no breaks between exercises. The only rest is part of the cardio (e.g. walking). For this reason, it is not a training program for people without sufficient endurance, fitness and good health. Turbo burning helps to tone and tone the body. It is a demanding training for those who are not afraid to get tired.

Interval training – rules, action, effects

How is turbo combustion training performed?

Each training round consists of two exercises – each of them takes 20 seconds. In total, during turbo combustion, a person goes through nine rounds and four series of two exercises. The final of each round is a march lasting about 9-10 seconds. One turbo burning workout lasts 45 minutes. The person then has to perform a series of jumps, lunges, swings and planks.

Turbo combustion enthusiasts appreciate that training involves all muscle groups. However, in order for it to be effective, it is necessary to follow a proper diet and exercise regularly (preferably twice a week). Interestingly, you can burn as much as 600 calories during one training session, so it is advisable to regenerate after each of them, including hydration and sleep.

Before starting turbo burning, as in the case of other forms of training, you should warm up, without which you may injure your joints and cause uncomfortable soreness – and this may discourage you from further training. However, the most important thing is regularity. Burning fat, even using techniques like this one, is a long process.

HIIT training – benefits, warnings, effects

Turbo burning – sample exercises

Below are some examples of exercises that can be used during turbo combustion training:

1. squat with arms extended – to do the exercise, position your feet so that they are in line with the width of your hips. Body weight should be transferred to the outside of the feet and heels. During the exercise, the back should be straightened, shoulder blades tightened and the abdomen tense. This is one of the main turbo burning exercises. When performing squats, point your buttocks back and when returning to the starting position, raise your arms with the weight.
2. jumps – stand upright and place your arms on your chest so that they cross each other. The left leg should be in front of you. Then lower your body position and take off – you need to change legs in the air and land in half a stroke. For jumps in turbo combustion training, make sure your elbows do not drop loosely – adding a device to elevate your feet will help.
3. support – this is one of the exercises to shape a strong body. To support the front, the arms should be shoulder-width apart, and the head, shoulder and hip girdles should be kept in line. You can also run in a support – then you need to tuck the tailbone and stiffen the lumbar section. The knees should be pulled up to the elbow alternately. When making supports, remember to tighten the abdomen, which will support the entire turbo combustion process.
4. jumping rope – training on a skipping rope for a beginner should not last longer than 10 minutes. The more advanced you are, the harder you should exercise – later in life, many people exercise for about 30 minutes. The most common jumping technique is to jump quickly for 15 seconds and then take a 15-second break – this training can be incorporated into turbo combustion training.

Peripheral training – exercises at home

Turbo combustion effects

They are visible after the first few training sessions. However, to fully experience the effects of turbo combustion, you should exercise regularly for at least a month. Then the weight drops sometimes even drastically and the condition and endurance of the body increase. The figure of the exerciser becomes modeled and its proportions improve – and all this includes thanks to the acceleration of metabolic processes.

Turbo burning is one of the most popular training programs. It allows not only weight reduction, but also improves the overall endurance and endurance of the body. However, as stated earlier, turbo combustion training is aimed at people who already have experience in fitness. Failure to do so may result in both minor and more serious injuries.

Training for fat reduction

Turbo burning – contraindications

Turbo burning is a training for people in good shape, although they do not have to be experienced athletes. Before starting your adventure with turbo burning, it is worth starting with lighter exercises, e.g. running, aerobics, fitness, to develop at least a minimum condition. Turbo burning is not for people with joint problems and suffering from cardiovascular diseases.

Overweight is also a contraindication to taking part in turbo burning training – obese people can quickly get injured or strain the ankle joints. People who can take part in turbo combustion training, however, should not exercise too often – it is best to train, for example, twice a week. Each training session is a huge burden on the body, so be moderate and it is best to consult a specialist beforehand.

Strength training – only in the gym?

Turbo burning and diet

Turbo combustion training, even if exercised regularly, will not bring the desired result if it is not combined with a balanced and healthy diet. Contrary to appearances, you do not need to immediately reduce the number of calories to a minimum – then the body will have an even greater need for calories, from which it must derive energy for exercise. It is recommended to eat, for example, 5 meals a day at equal intervals – of course, these should be healthy meals.

Both when using turbo-burning workouts and less strenuous exercise, be sure to follow a high-fiber diet. Fiber supports metabolism, and thus consumed calories burn faster, and thus do not convert into fat. Foods rich in fiber include: fruits, vegetables, wholesome cereals, breads and rice.

Training – what to eat to make it more effective?

Turbo diet – efekty

People on the turbo diet eat 6 meals a day, consisting of 6 meals of products with a limited number of calories. Through the diet, the body learns to burn fat quickly. There is no starvation, etc. during the diet – there are a lot of meals, so they fill up quickly. The products included in the diet menu include: fruit, dairy products, meat, nuts and vegetables – each of them forms a separate group of products.

Using the turbo diet reduces weight by 5 kg in 10 days – here, however, it should be remembered that the metabolism depends on the individual predispositions of the body. Eating more and less heavy meals speeds up your metabolism. People who get used to this mode of eating are likely to avoid the yo-yo effect, even if they stop using the turbo diet.

For the best effects of the turbo diet, you should drink a lot of water, do not eat breaded dishes and sauces, and eliminate sweets from the menu. It is advisable to take a lot of exercise. As for the dishes to be eaten, everyone can arrange their own menu – the foundation for the previously mentioned products to be included in it. You need to know that the daily amount of calories should not exceed 1000 kcal.

Turbo slimming – a sample menu

On the first day of breakfast you can eat strawberries (about 200g) and a large orange. An egg and lean ham (eg Poultry – about 180 kcal) are great for a second breakfast. For dinner you can eat a tuna salad with pickled cucumber; for afternoon tea, for example green beans and chicken (approx. 150 kcal). For dinner you can eat, for example, turkey salad, egg.

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