The word plie means to bend so in this exercise you will be bending which will strengthen your legs and help reduce fat in those areas. Another good effect of this exercise is that it will help improve your buttocks too. It's a great way to sculpt your lower body.
Step by step instructions to do it:
1. Stand with feet angled at shoulder-width, toes turned out marginally.
2. Drop your body around by bending down on your knees until your thighs are almost parallel with the floor. 3. Bring arms overhead and shoulders down & back.
4. Stop, then gradually inspire yourself move down to the beginning position.
Benefits of second position plies:
1. This exercise will tone and strengthen your thighs and calfs.
2. Your hips and hamstrings too are affected positively with this exercise.
3. It will help develop stamina.
4. It will help build muscles and lose fats in the areas mentioned above.
Cardio intervals: Low Intensity Long Duration Cardio:
(vigorous - requiring oxygen to supply vitality) (heart rate is between 50-65 % at best) otherwise known as running for an hour to hour and a half. When you do this sort of cardio work, your body gets the lion's share of vitality it needs by breaking down fat.
Interim Cardio:
(anaerobic, not requiring oxygen to supply vitality) (heart rate is between 90-100% of your greatest) - Four to six reps that are 60-90 second blasts of practice with rest periods in the middle.
Every rep is incrementally more harder than the last. As every rep turns out to be more harder, the rest of the periods turn out to be longer. The objective is to be completely recouped and prepared for every rep. Case: The 100 yard sprints that you used to keep running for football matches.
When you do this sort of cardio work, your body gets the greater part of vitality it needs from (glucose) and from glycogen put away in the muscles and liver, and from ATP and creatine.
Glucose and glycogen resemble gas (fuel) that your engine (muscles) uses to perform. Your body takes the carbs that you eat and separates them into glucose and glycogen.
Instructions to do it: Choose any bit of cardio hardware (circular, bounce rope, treadmill, bicycle, and so forth) and rehash the accompanying example 10 times add up to:
Cardio intervals 3 minutes at 50% of your most extreme exertion
20 seconds at 75% of your most extreme exertion
10 seconds at your hardest extreme exertion