This is the third of three parts of 18 scientific tips that will help tight your body quickly.

13. Sit on the ball

Do push-ups with your hands on the exercise ball and your hands-even those hard-triceps will work 30% more than they would if performing the same motion on the floor, according to a study by the University of Auckland in New Zealand. Take the position for push-ups with your hands on the exercise ball, feet stretched on the floor (put the ball against a wall, if you have balance problems). Lower your chest toward the ball, then pushed upwards. Perform 2 sets of as many repetitions as you can, three times a week.

14. Combine moves to the upper and lower body

Combination exercises (such as squatting with shoulder pressure) cause your body to work harder to balance and stability. This leads to using more muscles in your body, increasing heart rate, burn more calories and save time!

15. Lift weights

The best way to fill your body with growth hormones is to lift a weight that can stand for a few iterations, according to a study published in the journal American Journal of Physiology - Endocrinology and Metabolism . The growth hormones and 'build' just muscles, but speed up and your metabolism. "Once a week, performed strength training with weights you can lift only three to five times," says William J . Kraemer , head of the study and professor of Kinesiology at the University of Connecticut.

16. Find time to rest

You know you should let your muscles 24 to 28 hours to rest until the next program of muscle strength, but sometimes this time is not enough. If your program plyometrikis included exercises such as jumping, or did a very intense strength training program, raised the relaxation time in 72 hours. "The rest for so long it might be better for you because it gives your muscles enough time to repair tissue damaged (;;;). Then, you see improvement in strength and tone your body, "says Wayne Westcott .

17. Do you always have music in MP 3 Player you

The rhythmic accompaniment you might be inspired to work out when you have no longer any motive. A study conducted in 41 overweight women revealed that those who walked listening to music lost an average of 7 pounds and 4% fat from the body within six months - twice that of those who walked without music.

18. Pull the rubber

According to a study by University of Wisconsin - La Crosse , the use of tire resistance with weights makes your muscles to work about 24% more. He held one end of a hose and weights in each instance and stand in the middle of the hose and running exercises for biceps, exercises pressure on the shoulders and rowing movements.