Mekary RA, Grøntved A, Despres J-P, et al. An elevation of resting metabolic rate with declining health in nonagenarians may be associated with decreased muscle mass and function in women and men, respectively. Effect of high-intensity interval training protocol on abdominal fat reduction in overweight Chinese women: a randomized controlled trial. Zhang H, K Tong T, Qiu W, Wang J, Nie J, He Y. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. Little JP, Safdar A, Wilkin GP, Tarnopolsky MA, Gibala MJ. Subcutaneous adipose tissue & visceral adipose tissue.

Keeping the elbows in, lower the weight behind the head, bending the elbows. Triceps Extensions - Seated or standing, hold a heavy weight straight up. Bend the elbows into a triceps dip and, as you push up, extend the right leg and try to touch the toes with your left hand. Push up, straightening the arms and squeezing the triceps.ĭips With Leg Extensions - Sit on the edge of a chair or bench and lift the hips up, hands next to the hips. Lower into a lunge while bending the elbows. Lunge With Triceps Extensions - In a staggered stance, one foot forward and one back, hold a heavy weight in both hands straight up. Stand up with the weights still curled and slowly lower the weights.īiceps Curls - Hold heavy weights with palms out and curl the weights up and down. Power Hammer Curls - Hold heavy weights and squat as low as you can, curling the weights up into a hammer curl. As you jump the feet back in, curl the weights into a hammer curl. Wide Squat Jumps With Biceps Curls - Start with the feet together, holding weights with the palms facing in.

Best hiit training program