"Hot Iron": reviews, programs, contra-indications, types of exercises

Hot Iron (literally translated as "hot iron") - an integrated group system of strength training, the main tool in which is a mini bar. Classes on the "Hot Iron" system are held in all modern fitness clubs. The thing is that they are built on basic and isolating exercises, which do not require any special skills. Training provides an opportunity to develop strength endurance, burn extra calories and bring the entire body into tone.

The system was developed not only by athletes, but also by scientists and psychologists. The result is a unique training program, which is absolutely right for everyone. Today we will learn in more detail how the Hot Iron system is noticeable, what it consists of and what responses it deserves.

Development of the system

After lengthy studies, scientists at the University of Dusseldorf proved that for fat burning in strength training, it is very effective to apply the alternation of loading regimes. Based on this conclusion, the training program "Hot Iron" was built. The results justified the expectations of the developers, and now on this system are engaged in the best fitness clubs in the world.

Each instructor in this discipline is required to be certified annually. The set of exercises consists of several programs that change every three months. This is done so that the muscles are not accustomed to the same exercises and stresses.

Who will approach Hot Iron?

One of the remarkable characteristics of the system is its versatility. Training "Hot Iron" is suitable for people of any gender, age and level of physical fitness. The weight of the mini-bars can be varied depending on the personal abilities of each athlete.

Many people who went to all sorts of group classes know that sometimes they do not give effect even at the most responsible visit and complete computation. The reason is that the body quickly gets used to aerobic exercise. Here the principle of gradual increase, as well as the variability of the loads, is used. Thus, it is almost impossible to get used to the Hot Iron program. The reviews show that even those who have been engaged in aerobic group training for quite a long time, after switching to this program, observe sharp progress.

The main purpose of training is to develop strength endurance. What does it mean? It's simple - those who are engaged in the program "Hot Iron", can perform longer muscular work than everyone else. In this regard, this technique is good for those who want to prepare for regular classes in the gym.

In this training there are no jumps, dances or any strange exercises. Everything is simple and understandable. However, after a while you will find it easier to run, walk and climb the stairs. You will spend more time under stress and strengthen the heart muscle.

How does the system work?

Exercises "Hot Iron" contribute to the rapid breakdown of fat. Such exercises accelerate metabolism, as a result of which fat is burned not only during training, but also after it. In other words, the speed and duration of the fission of fats at rest are increasing.

The complex of exercises is designed in such a way that the athlete can work through all the major muscle groups in one hour. In this case, the joints and spine do not get excessive load. This feature makes it possible to train people recovering from their injuries.

Periodicity of training

To achieve the maximum result, you need to practice this program for an hour three times a week. The ideal option is to practice every other day so that the muscles can rest and recover.

The advantages and disadvantages of the system

The incontestable advantages of the system include the following:

1. Acceleration of metabolic processes in the body by 30%. The possibility of weight loss without any diets and aerobic loads.
2. Burning excess fat, bringing the muscles into tonus, changing the figure for the better.
3. Burning about 900 kilocalories per hour training.
4. Increased strength of muscles, flexibility of joints, strengthening of bone skeleton.
5. Elimination of cellulite.
6. The scientific approach of trainers to the formulation of exercises.
7. The possibility of correcting the training program for individual characteristics of a person.

The program "Hot Iron", as the reviews show, has only one drawback - after it I do not want to perform classical power and aerobic exercises.

Types of training

Classes on this system are group and, as a rule, conducted under rhythmic music. At the heart of any of the programs Hot Iron are such basic exercises:

1. Squats.
2. Press the bar lying.
3. The falls.
4. Deadlift.
5. Bending of the hands on the biceps.
6. Twisting on the press.

Training is divided into such types (the criterion for choosing is the individual degree of physical training):

1. Hot Iron 1. This complex is a system of exercises for beginners. It is based on fundamental strength exercises. Most of them assume the use of a mini bar. Weighing is chosen individually for each athlete.
2. Hot Iron 2. This complex is designed for people who for several months have successfully worked on the first program. It includes multi-part exercises, namely: push-ups from the floor, squats on one leg and lunges. Hot Iron 2 makes it possible to burn even more fat, and also use the smallest muscle groups and the deepest layers of the muscular corset.
3. Iron Body . The program is nothing more than a classic power training. Hot Iron Advanced - its modification with heavier weight.
4. Iron Cross . This is an alternative to training with simulators, which allows you to burn a record amount of fat. The system also forms an athletic build and helps to increase muscle mass. This complex is suitable for men and physically developed women.
5. Iron Back . The complex was created especially for people suffering from postural deformity or problems with the vertebral column. Regular lessons on this program help to strengthen the muscles of the press and back.

Recommendations

If you decide to train on this system, pay attention to the following points:

1. It is advisable to start training not on video lessons, but in the hall, with a professional trainer. He will make an individual plan of studies on the basis of his experience, and will ensure that you do everything most effectively and, most importantly, harmless to health.
2. Do not exercise more than three times a week. This does not make sense, because the splitting of fats lasts for a day after a quality workout. In addition, it is extremely important that the muscles have time to rest. Otherwise, after a few weeks they will be exhausted, and the desire to go to the hall will be lost.
3. For those who have already solved the problem of extra pounds and just want to maintain their shape, it is not necessary to take heavy weights.
4. And if your main goal is weight loss, then the weight of shells should be increased at least once a month.
5. To lose weight, you can train even once a week. But in this case, do not feel sorry for yourself. Take more weight and train with the maximum calculation.
6. During training it is extremely important to keep free breathing.
7. After the session, you must eat a little, so that the body does not "eat yourself." This distinguishes the method of "Hot Iron", it has standard aerobic loads, after which it is not recommended to eat.

Food

Classes are considered very intense. Squats, lunges, rod traction and other exercises, together with significant burdening, can burn many calories. To lose weight faster, you can slightly reduce the amount of calories coming into the body with food. Food should be moderate, not inadequate. In the diet must necessarily be present 1-1.5 g protein and 1 g fat per kilogram of body weight per day. Fats should be consumed both animals and plant. The amount of carbohydrates depends on your mobility during the day in addition to training. Someone eats 2-3 grams per 1 kg of body weight per day, and someone and 4 g of carbohydrates lose weight.

"Hot Iron": contraindications

Like any physical activity, this technique is contraindicated in people with:

• Hypertension.
• Chronic diseases in the active phase.
• Diseases of the cardiovascular system.
• Osteoarthritis.
• All kinds of injuries.
• Pregnant and lactating women.

Hot Iron: reviews

As the reviews show, this program allows you to quickly and effectively lose weight. After the first training you can see that the system was developed by professionals. It not only gives a noticeable effect, but also allows you to have a good time, get a surge of strength and confidence. Since the main purpose of the program is weight loss, it is usually the girls who go to the "Hot Iron". The reviews show that men still prefer pure strength training. Nevertheless, in the lesson on the method of "Hot Iron" you can meet men. Some of them are recovering from injuries, and someone wants to maintain the tone of the body without too much stress.

Exercises "Hot Iron" look easy, and it seems that they are performed playfully. But in fact, this is not entirely true. With a competently selected weight and a full calculation, you can perfectly pump the whole body. Since this method is most often chosen by women, it is worth noting that it will not make you a puffy muscle pile. And in general the stereotype that strength training has a bad effect on femininity is absolutely wrong. A healthy woman will never look like a man, no matter how intensively she does it. Well, if she has problems with hormones, she will look correspondingly without sport.

Home Workouts

Initially, this program was intended for group classes. There are several weighty explanations for this. Firstly, when the trainer is next to you, it is more likely that you will conduct the training correctly and maximally useful, because in case of what you will be corrected and insured. Secondly, in a circle of like-minded people motivation is much stronger. Thirdly, at home, not everyone has a step-platform and a bar with a wide range of weights.

Nevertheless, if you are confident in your abilities, you know how all the exercises of the system work, you can reasonably assess your own successes, choose weights, fight against laziness, have the necessary shells, then you can study at home. As an option - briefly to walk into the hall to get the necessary knowledge, and then switch to home training "Hot Iron". At home, of course, it will be more difficult to motivate yourself for grueling work. But he who wants to, will surely cope.

Conclusion

Here we are with you and learned what "Hot Iron" is. Feedback from the townsfolk and professional athletes show that this system is recognized by both experts and ordinary people who want to look good. The main advantage of the technique lies in its universality and effectiveness. If you want to lose weight, bring the body into tone and improve your condition, try "Hot Iron". The lessons on video are good, but it's better to start with a group with an experienced coach.