Take Your Fitness to the Next Level With Workout Finishers

A finisher is an advanced workout technique that involves quick, intense bursts of cardio and/or strength exercises performed at the end of your regular workout. These routines are typically one to 10 minutes, and are meant to more fully exhaust your body. "I classify workout finishers as the 'final push' of a workout," saysHannah Davis, CSCS, owner of Body By Hannah and creator ofBBH.Fitonline training studio.

例如，如果您刚刚完成了下身的锻炼，你可以执行一条腿终结者，你做尽可能多的深蹲跳或哑铃推进器，你可以在五分钟内进一步排气目标肌肉群。“我们的想法是，你推自己通过速度，大量的重复，高权重或时间，直到你真的觉得你的腿只是死长一段时间，”说冬青帕金斯，CSCS，作者升力精益.

“有一两件事是肯定的：无论你练习挑，你想感受最大疲劳立即末[的终结者]，说：”Chris Ryan, CSCS，私人教练在纽约市。

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通过采取目标肌肉群疲惫状态，你可以建立更多的肌肉，力量和耐力在长期内。您也可以通过利用所谓的生理现象优势提高你的锻炼总的卡路里燃烧post-exercise oxygen consumption(EPOC).

下面是EPOC是如何工作的：当你运动强烈 - 作为一个锻炼整理中 - 您使用起来更加的能量存储设备，并创建工作的肌肉运动时你在一个较低的强度比更大的伤害。你的身体再有补充能量的那些商店和修复肌肉损伤大功告成之后，它采用了大量的精力在热量的形式。

As a result, your body continues burning more calories long after your workout is over. If your goal is to lose fat, this added caloric burn may help you reach your goal faster — so long as your diet is on-point, of course.

推动自己做更多的工作，当你已经审美疲劳精神有益处。“锻炼的选手提供了一个各种各样的好处, from building extra strength, speed, and/or endurance, but mostly [they build] confidence to understand that your body can still work hard, even in a fatigued state," Ryan says. This confidence can be especially helpful during races or competitions when things get tough.

Keep in mind that finishers can't accomplish your goals on their own — you need to pair them with a primary program.

在你想添加的整理你的锻炼，考虑你的经验等级。也就是说，你一直在几个月（甚至几年）一直行使？或者，你还在新的锻炼？

While finishers can be adapted to suit any level of fitness and experience, it takes some experience to recognize your body's limits with exercise, andexercise newbies可能不知道马上当他们推自己太辛苦。如果你攻击了太多强度的终结者，你可能会太疼锻炼了几天，并增加受伤的风险。

“我倾向于储备选手更先进的锻炼和人民谁真正了解他们的身体很好，”帕金斯说。她建议给自己至少四到六个月一致锻炼你开始增加选手对你的程序之前。

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The great thing about workout finishers is that they're appropriate for just aboutany fitness goal无论你想减掉脂肪，增加肌肉，增强力量，耐力提升或速度或简单地保持健康。

There are countless ways to structure a workout finisher, but how long the finisher is and what you do will depend on your primary workout, fitness level, goals and how fatigued you are after your workout.

戴维斯通常限制修整机至10分钟，但它们可以是短至一或两分钟。当你第一次开始了，粘在频谱一周只是一个锻炼的下端和缓和的强度。当你建立力量和体能和更加熟悉的选手的感受，你可以踢东西了一个缺口，一个星期将它们添加到两到三年的锻炼。

您对选手做什么取决于你的目标。如果你正在寻找在你的训练让双方实力和调理的组合，你可以遵循常规力量与调理为重点的整理（如一个下面），反之亦然。很多力量和体能的选手包括哑铃，壶铃，甚至杠铃，但体重演习是有效的，以及 - 尤其是当你加一个脉冲信号或跳跃（即增强式练习）。

On the other hand, if you want to build up specific muscle groups, you could use finishers to sneak in more reps. So, if you want bigger biceps,grab a lighter weight比你已经习惯了和执行一个或两个二头肌练习不间断几分钟的 - 或者你不能做任何更多的良好形式。

And if you want to practice running fast in an already-fatigued state — a helpful skill for any runner training for a race — tack on a quick sprint session (like the sprint finisher below).

然而，当你肯定想感受你的锻炼和肥育后累了，你不希望自己工作总精疲力竭的地步。“我相信你应该离开健身房筋疲力尽，但不能完全消灭了，所以如果你要使用的修整机，不完全垃圾你的身体，”帕金斯说。她建议结束你整理的感觉就像你仍然有留下了一点果汁。毕竟，如果你去太辛苦了，你只能延长在训练之间你的恢复。

如果你觉得你有留在你的下一个锻炼后油箱一些气体，给这些选手的一来一去。

This finisher option is as quick as it is simple: See how fast you can go for one to two minutes on the treadmill, indoor rower, stepmill or other piece of cardio equipment.

Pick a增强式训练（蹲跳，plyo弓步，滑冰跳跃，plyo俯卧撑，抱膝跳），并请在一到两分钟多的代表越好。如果跳跃导致的不适，你可以通过做弓步行走（有或没有增加重量）得到一个伟大的烧伤，熊爬或装载携带一到两分钟，停止只需要喘口气。

For a more structured routine, try this circuit from Davis. Perform as many rounds of the circuit as possible in five minutes, taking little to no rest in between exercises. Pause if needed; don't sacrifice form for speed.

• 10 two-handed kettlebell swings
• 10 goblet squats
• 10 push-ups (elevate hands if needed)

Move 1: Kettlebell Swing

1. Start in a squat, holding the kettlebell in front of you (still on the ground) at arm's length.
2. Straighten your legs without locking your knees and hinge at your hips as you hike the kettlebell between your legs.
   
3. Drive your hips forward as you stand, swinging the kettlebell until it reaches about chest height.

Move 2: Goblet Squat

1. 用双脚与臀部同宽，脚尖指向稍稍偏出立场，在你的胸部抱一个哑铃重（或壶铃）。
2. 弯曲你的膝盖和铰链臀部回蹲了下来。想象一下，坐在椅子上。
3. 记者通过你的脚恢复到站立。

移动3：推升

1. Start in a high plank, hands under shoulders, core braced, legs extended behind you, balancing on balls of feet, body in a straight line from head to toes.
2. 保持你的身体在一条直线，肘部靠近两侧撑通过核心和弯曲手肘降低胸部向地面。
3. 推回了。