HIIT super fat burning
HIIT translates into high-intensity interval training, which means high-intensity interval training. It has four advantages: 1, saving time: 10 minutes, which is equivalent to 30 minutes of jogging training.
2, it is not easy to consume muscles: HIIT takes a short time, stimulates muscles greatly, and is close to the retraining in nature, which is easy to maintain muscle quality.
3. Fat-reducing effect: HIIT can produce a sustained burning effect after exercise, that is, the metabolic rate is increased, so that you can lose fat when you rest after exercise (including sleeping).
4. Improve sports performance: HIIT has higher requirements on cardio-pulmonary endurance, speed and explosive power.
How to practice:
The following ***6 actions, each action 15-30 seconds, cycle 3 groups.
Jump: activate the whole body and have the effect of warming up.
Kneeling push-ups: It can exercise pectoralis major muscles and arms, and has the effect of breast enhancement and thin arms.
Mountain running: the core is tightened, this action is super tired, so we must stick to it!
Squat jump: it can train the stability of hip and leg muscles and core. (Practicing this action more can also improve the quality of capture ~)
Bow and arrow to lift your knees: when you lift your knees, you must lift them, not perfunctory.
High leg lifts: burning fat and burning fat, silently thinking that I can be thin!
The sports bra suitable for HIIT must be high strength, because the sports intensity is relatively high, and other sports clothes require ventilation and perspiration.
Yoga shaping
If you think that practicing yoga won't burn fat, you are all wet! Moving pictures are better than all written descriptions. You can see it at first sight, you must try it! Each action lasts 30 seconds. Remember to practice on both sides!
Hip movement: practice to the side waist
Side bending leg lifting: stretching can also improve the coordination of the body.
Both the inner thigh and the side waist can feel obvious stretching.
Lift your legs after lifting your knees: you can practice both the core and the buttocks ~
Yoga is suitable for low-intensity sports bras, and clothing requires comfortable touch and does not restrict exercise.
Do you think you can't lose weight after reading these? Does not exist! Eat less and exercise more, and you will lose weight in the new year ~ nothing enviable can be done easily, and any amazing change cannot be separated from persistence day after day. Getting a good figure depends on how much energy you spend. In the new year, let's make a piece of paper with delicate bumps ~
Shape; appearance
Part I: vest line
1.90 degree belly roll
60 a minute (this is what I do every day before going to bed, 60 at a time)
1. 1 or leg lifts.
You can also bend your legs, and your feet are the same width as the ground, but I have done advanced sit-ups, raising my legs together to control my muscles and increase the difficulty of exercise. You can also put your hands on both sides of your thighs and do 60 beats per minute (in order to ensure that the movements and numbers are ok, I will write and take notes)
2. Russian distortion
I forgot to take this. It's also a must before going to bed! When you finish the belly roll, you must do a Russian twist.
Count one left and one right, and do it quickly 100. This action is very important for the muscle shaping of the lateral abdomen! The head can't turn with the body.
The abdominal muscles on both sides are as follows, which is the effect of this Russian twist.
The second part: peach buttock
Kneel and lift your legs.
In groups of 20 (do it slowly), feel the squeeze on your hips.
Never learned to send long notes with gif.