Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

The workouts, called "Hot Iron" among professional athletes and instructors, are usually conducted in a group training format. This direction is popular among people aged 20-30 years old who do not have health problems, and who prefer active strength training.

Hot iron workout - what is it

Hot Iron training is a direction in fitness, which implies the use of iron sports equipment during exercise (barbells, dumbbells, weights). Such exercises are complex, since during them the load is evenly distributed to all major muscle groups.

Strength exercises are done with music and in a group format... This helps athletes maintain a given pace, as well as monitor compliance with the execution technique.

Hot Iron modern fitness clubs began to practice relatively recently - no more than 7 years ago. The popularization of the training began after the publication of the research results of Dusseldorf scientists.

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

Experts in the field of physiology and sports have proven that the greatest effect in fat burning can be achieved by alternating the intensity of power loads carried out within the framework of one lesson.

In order for Hot Iron workouts to be as useful and safe as possible, not only for those who are losing weight, but also for those who work to increase the strength and endurance of their own bodies, fitness instructors conducting classes in sports centers must regularly undergo accreditation (about 1 time in 3-4 months).

This allows them, in their further work, to adjust the load for clients in order to avoid the muscles getting used to the given intensity.

Method advantages

The main benefits of Hot Iron workouts include:

  • the ability to accelerate metabolism by 20-30%;
  • high-quality, safe reduction in the amount of subcutaneous fat, which does not imply adhering to additional diets and training in an aerobic regime;
  • an increase in muscle mass with parallel fat burning (the so-called "drying of the body" occurs);
  • a positive change in the overall constitution of the athlete's body without harm to health;
  • the ability to get rid of 800 or more calories in 60 minutes of training;
  • an increase in the density of bones, joints and tendons, which significantly reduces the risk of injury;
  • minimization of the manifestation of skin flabbiness and cellulite;
  • an increase in the tone of the skin by accelerating blood circulation in its upper layers;
  • weight loss with parallel body shaping (that is, the athlete does not just become thin, his body changes gradually while maintaining natural proportions);
  • the construction of a training complex is based not only on the experience of a particular instructor, but also on scientific knowledge, which every practicing instructor of Hot Iron group programs must have;
  • the ability to adjust the load for a specific athlete (relevant for individual training).

disadvantages

Hot Iron training is a sports direction that, like other physical activities, has several disadvantages:

  • the opportunity to meet an unscrupulous instructorwho can teach Hot Iron without a corresponding certificate of completed training (in order to avoid this, it is recommended to ask the trainer to provide a certificate before starting classes, paying attention to its relevance);
  • the risk of provoking muscle overtraining with incorrect distribution of the load during the first lessons;

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, techniqueHot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

  • high risk of injury if the technique of performing the exercises is not followed (this happens if the number of members of one group is more than 5-7 people. In this case, the trainer cannot properly control each participant in the lesson, which sharply increases the risk of a person getting a minor injury, for example, muscle strains fibers or tendon tear);
  • the complexity of the transition to classic loads, when such a need arises (the body adapts to the high intensity of Hot Iron training, which is why in the event of a forced transition, for example, to regular exercises in the gym, the effectiveness of such loads will be minimal).

Who is Hot Iron for?

Despite the fact that the Hot-Iron system is most popular among young people, it is allowed to practice it also for middle-aged and elderly people (with extreme caution). This versatility is explained by the possibility of individual selection of the weight of sports equipment, depending on the physiological characteristics and health status of a particular person.

Contraindications for practicing Hot Iron include:

  • blood pressure surges;
  • diagnosed hypertension (2 and 3 degrees);

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

  • exacerbation of chronic diseases, regardless of nature;
  • serious diseases of the cardiovascular system;
  • arthrosis and other pathologies of the joints and skeletal system;
  • rehabilitation period after a recent injury (less than 6 months have passed since the injury was received);
  • the period of rehabilitation after undergoing surgery (less than 6-9 months have passed since the operation);
  • pregnancy;
  • lactation period (refers to a relative contraindication. When breastfeeding and playing sports, you should carefully monitor the baby's reaction. With excess production of lactic acid, breast milk can change its taste, which will lead to the baby's refusal to eat).

What is needed for classes

Hot Iron workout is an activity for which the athlete will need a gymnastic mat, a small barbell (or similar iron weight), and a step (or other stable elevation).

The weight of the weights should be selected in accordance with the basic recommendations:

  • for a warm-up complex, as well as working out the muscles of the arms, it is necessary to use weights of minimum weight;
  • to work on the muscles of the back, chest and shoulders, it is necessary to increase the working weight by 1-2 kg from the initial one (if, when performing exercises with a large weight, the athlete feels acute pain or other bright discomfort, to work out the upper body, the initial weight of the weighting agent should be kept);
  • to work out the lower body (when strengthening the legs, hips and abdomen), it is optimal to use weights, the mass of which is 2-3 times the original weight of the bar.

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, techniqueIf an athlete is just starting to train on the Hot Iron system or has a number of diseases identified as relative contraindications for sports, an empty bar will be optimal for him as a sports equipment. As the body gets used to the load, it is permissible to increase the working weight by 0.5 - 1 kg.

Types of training

Hot Iron workouts are conventionally classified into several types:

Training type nameShort description
Hot iron 1Such a program is designed for people with diseases that impede full-fledged sports, or for those who are just starting to engage in this system.
Hot iron 2Recommended for use as the basis of training for people who have been doing Hot Iron 1 for at least 4-6 months.This program includes multi-joint exercises that allow you to work out smaller muscle groups as well as large ones.
Iron bodyThe classic version of strength training, designed for people with good physical fitness, who do not have serious diseases that impede sports.
Hot iron advancedThe classic version of strength training, but implying the use of sports equipment of greater weight compared to Iron Body.
Iron crossIt is considered the most effective for fat burning. In terms of its intensity, such a program is comparable to training in the gym.
Iron backThis type of training is designed for people who have a curvature of the spine, back problems, or insufficiently developed muscles in this part of the body.

Warm up

Hot Iron, like other workouts of similar intensity, requires a warm-up complex before the main body. These are loads that, without accelerating metabolic processes, are able to accelerate blood flow and lymph flow, as well as increase the pulse rate.

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

The most effective of them are:

  • head rotation;
  • rotation of the shoulder joints;
  • swing your hands;
  • body turns;
  • jumping on the spot "with an overlap" (during the jump, the heels should touch the buttocks);
  • body slopes.

As well as:

ExerciseThe way to do it
Lying Leg Curls
  1. Take a lying position, placing your arms along the body, and stretching your legs in a natural direction.
  2. As you exhale, raise your legs, and then, having reached an angle of 90 degrees, bend them.
  3. Without pausing, stretch your legs, and then lower them back to their original position.
Standing arm curls
  1. Stand up straight with dumbbells or a small barbell in your hands. Legs should be placed shoulder-width apart, the spine should be extended, chin slightly lowering.
  2. On exhalation, bend your arms at the elbows, while leaving the upper part of the limbs motionless.
  3. At the time of bending the arms, you must perform a deep squat.
  4. Without pausing in the lower position, return to the original position.

Exercise program for beginners

For beginners, a Hot Iron training program might look like this:

  1. Warm up - 5 - 7 minutes.
  2. Front squats (Stand up straight, put your feet shoulder-width apart, fix the mini-bar on your shoulders. With an exhalation, perform a squat without changing the position of the upper body, and also, making sure that while at the bottom, the knees are located above the feet, and not ahead of them) - 4 sets of 7 reps.
  3. Pull of the weight from the "tilted" position (Stand straight, put your feet shoulder-width apart, take a sports equipment in your hands. Tilt the body forward so that it is located diagonally in relation to the lower body. Fix the position, and bring your arms forward. Bending your legs, pull the bar to the lower abdomen. the position of the sports equipment for 2-3 seconds, then lower it to its original position) - 4 sets of 10 repetitions.Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique
  4. Wide-grip pull of the weight from the "tilted" position (Stand straight, put your feet shoulder-width apart, take a sports equipment in your hands. Tilt the body forward so that it is located diagonally in relation to the lower body. Fix the position, and bring your arms forward. The hands should be located at the edges of the weighting agent used, thus forming the widest possible grip. Bending your legs, pull the bar to the lower abdomen. Fix the position of the sports equipment for 2-3 seconds, then lower it to the starting position) - 4 sets of 10 repetitions.
  5. Straightening arms with a weighting agent from a supine position (Lie on your back, sitting on a horizontal bench or step. Take the bar in your hands, then straighten them, and remove the weighting agent over the chest area. With a deep breath, bend your arms, bringing the bar as close as possible to the chest. Without pausing, exhale, and return used weight in the original position) - 3 sets of 20 reps.Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique
  6. Transfer of straight arms with a weighting agent (hands must be moved back and forth, performing the exercise as slowly as possible) - 3 sets of 15 repetitions.
  7. Hitch - 3-5 minutes (including the complex for stretching the muscles involved in the Hot Iron workout).

Endurance Exercise Program

A Hot Iron training program designed for more enduring people might look like this:

  1. Warm up - 7-10 minutes
  2. Forward lunges with a weight on the shoulders (Stand straight, put the bar on your shoulders, place your legs next to each other, bend your knees. As you exhale, bring your right leg forward, and then, evenly distributing the weight between the lower limbs, perform a deep squat. At the time of being in the lower position, the body should maintain its original position) - 4 sets of 15 reps for each leg.
  3. Deep squats with legs out to the side (Stand up straight, put the bar on your shoulders, spread your legs to a distance equal to the width of your shoulders, bend your knees. On exhalation, keeping the original position of the body, perform a deep squat, then stand up and raise your right leg to the right. Hold in this position for 1-2 seconds , and then, without fixing the starting position, perform the next squat, after which it will be necessary to bring the left leg to the left. Continue the exercise in the same way the required number of times) - 4 sets of 2 repetitions for each leg.Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique
  4. Stretching the weight up (Stand up straight, fix the bar at the bottom, place your legs shoulder-width apart. Without changing the position of the body, pull the weighting material to your chest, unfold your hands, then bring the sports equipment over your head. Hold in this position for 2-3 seconds, and then gently bring your arms out in front to the starting position) - 4 sets of 20 reps.
  5. Diagonal weighting crunches (Lie on the floor, take a bar or other weighting device in your hands, bend your legs at the knees. As you exhale, lift the upper torso, while turning diagonally. The chin must be pressed to the chest to avoid overstraining the neck muscles. Slowly returning to the original position, repeat described actions, turning the body in the opposite diagonal) - 3 sets of 25 times.
  6. Reverse bench press (Lie on a horizontal bench or step, fix the bar in your hands, bend your legs. Bring the upper limbs holding the weighting material up, placing them above the chest. As you exhale, bend your arms and then pull the bar back. Without fixing the position, take the starting position) - 3 sets of 20 reps.Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique
  7. Hitch - 5-7 minutes. (including the complex for stretching the muscles involved in the Hot Iron workout).

Hitch

Hot Iron workout is a set of strength exercises, after which a cool down is required. It can include:

  • breathing exercises;
  • circular motion with your hands at a slow pace;
  • rotation of the body at a slow pace;
  • bends back and forth at a slow pace with maximum stretch on the back of the thighs.

As well as:

ExerciseThe way to do it
Stretching the chest
  1. Stand straight, put your feet shoulder-width apart, clasp your hands in the lock behind your back.
  2. As you exhale, tilt the torso forward, and raise your arms behind your back, stretching the chest as much as possible.
  3. Hold in this position for 3-5 breathing cycles (inhale-exhale), and then slowly return to the original position.
"Dog face down"
  1. Place your palms on the floor, placing them at a distance of 10-15 cm from each other. Straighten your legs and put them shoulder-width apart.
  2. Transfer body weight to legs, stretching the back of the thigh, back and arms.
  3. Fix the position for 10-20 seconds, then slowly take the original position.

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

How many times a week and how to do it. Technique recommendations

To achieve maximum results according to the Hot Iron system, it is recommended to practice at least 3-4 times a week. So that the exercise does not have a negative impact on the health of the athlete, it is recommended to adhere to the basic recommendations when organizing the training process.

Recommendations:

  • you should start practicing only in a group under the supervision of a fitness trainer (video tutorials on the Internet will increase the risk of injury, as well as the likelihood of reducing the effectiveness of classes due to an incorrectly selected load);
Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique
Hot Iron workout for beginners is conducted in groups under the supervision of a trainer
  • it is not recommended to go in for sports more than 4 times a week, regardless of the purpose of training (this can provoke muscle overtraining, which will lead to further general depletion of the body);
  • when performing exercises, it is necessary to control the frequency of breathing (this will help maintain the supply of oxygen to the body, which means it will increase endurance and increase the efficiency of working out the muscle corset);
  • after the end of the workout, it is necessary to take a small amount of protein food (otherwise the body will begin to consume energy not only from the fat layer, but also from muscle fibers, which will negatively affect the athlete's appearance);
  • if there is no need to get rid of excess fat, it is recommended to perform more approaches and reps, while using the minimum weight of the sports equipment;
  • a gradual increase in working weight is permissible only after 3-4 days from the moment of the first training;
  • the guarantee of high efficiency of training on the Hot Iron system is regularity.

The effect of the Hot Iron exercise system

Regularly practicing according to the Hot Iron system, the athlete will be able to:

  • improve your health by providing support to internal systems and life support organs;
  • reduce the amount of subcutaneous fat as soon as possible;
  • increase muscle mass while respecting the natural proportions of the athlete's body;
  • increase endurance and increase the strength indicators of a particular athlete.

Hot Iron (Hot Iron) training. What is it in fitness, program, exercise, technique

Hot Iron, subject to regular training, will bring an athlete a visible result after 4-5 weeks. This is due not only to the competent distribution of the load on all muscle groups during training, but also to the combination of the intensity and focus of the exercises themselves.

Hot Iron Workout Video

Hot Iron workout at the sports club:

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