After the 2-2-2 to prolong his torque , the 4-7-8 to find sleep , here is the 3-3-3, an intensive training method developed by the coach Chase Weber.
3-3-3, what is it?
Under the subtlety of 3-3-3 is hiding a circuit training which is divided as follows: 3 rotations of 3 movements to repeat 3 times in 30 minutes .
What results to expect?
"It is a work of muscular endurance with also an important work at the cardiovascular level.In short, the guarantee of burning a maximum of calories while firming the whole body and more particularly the buttocks, the thighs and abdominals, "says Vincent Bertiaux, sports coach in the Fitness Park Courbevoie (92).
"With a balanced diet and regular sessions, the first results can appear after only a few weeks," he adds.
Is 3-3-3 done for me?
"This method is for experienced athletes.If you are a beginner, it is better to start with 2 sessions per week and adjust the intensity of the exercises to its level.For example, we can do knee pumps to start or again use a chair to do the squats in order to control the movement and then, over the weeks we increase the frequency to alternate between a day of training and a day of recovery (rest) ", advises our expert.
Our coach reminds that we must not forget to warm up to avoid injury and stretch at the end of the session to avoid possible muscle soreness.
Finally, it advises against this method for people with heart disease or joint problems.
How to apply the method?
Circuit 1 to repeat 3 times
- 20 Squats
- 16 Back slits lifting the knee (8 on each side)
- 8 Jump squats with half-turn
Circuit 2 to repeat 3 times
- 12 Pumps
- 8 Dogs with three legs ( yoga posture)
- 16 Vertical leg crunches - (8 on each side)
Circuit 3 to repeat 3 times
- 16 Side Slits with Hands Raised - (8 on each side)
- 8 Dips (with the help of a chair)
- 8 inverted crunches
Thanks to Vincent Bertiaux, sports coach at Moving Express Courbevoie (92).
