First, all-around running
Outdoor running is not only running several kilometers outdoors in sneakers, but also some simple fitness software, which introduces some methods and plans of fat burning running in great detail. Beginners can try the 12 minute running experience class according to the tutorial first. If the physical fitness can accept this intensity, there are more fat-burning runs waiting for you to explore, including zero-base, primary and advanced, which take care of the vast majority of people, but please ignore this one for those with large weight base.
Second, the slope is fast.
Fast walking is less harmful to the knees than running, which is very suitable for people with large weight base. When walking fast, use your own speed and pace as fast as possible and keep the frequency. When you feel uncomfortable walking and need to jog, find this critical point, which is the best state of walking.
When walking fast, it doesn't mean trotting and jogging. You must control yourself to walk at the fastest speed. After one foot touched the ground, the other foot began to step. This is the standard action of walking quickly. And if your feet are suspended at the same time, it belongs to running, not standard walking.
Let's go, the focus of slimming is coming: slope! It takes a lot of heat to find a long slope and walk fast. Climbing fast is equivalent to the heat consumed by climbing a mountain, no less than the effect of running!
Third, jump rope.
Skipping rope is an aerobic exercise, which is not limited by time and place. Jump rope continuously at the fastest speed, and continue after 1-2 minutes, as a group. After circulating for 4-5 groups, rest for 65438 0 minutes and repeat the above steps.
Don't stop completely at rest, let yourself walk slowly. If you are too fast, your heart rate will suddenly drop, which will easily cause dizziness and nausea.
Fourth, body combination training.
When I lose weight, if I don't have time to go to the gym, I will do five groups of body combination training at home. The intensity is relatively large, but it has played a good exercise on cardiopulmonary function and enhanced my sports ability. The following five actions are a group and need to be done in five groups. If you really can't stick to it, at least three movements are a group and five groups are adhered to.
Prepare a banana in the process. Once you feel dizzy, stop exercising, walk slowly for a few laps, and eat bananas to restore your strength after your heart rate drops.
This action is not suitable for girls with anemia and hypoglycemia.
Action 1: Run for 25s with leg lifts.
Try to run in the same place with your legs up as fast as possible, and swing your arms in harmony. Do the action in place and stick to the last second. The rest 15s.
Action 2: Swing the kettle bell for 20s.
The kettle bell can be 2kg, otherwise it can be replaced with a laundry liquid bucket. Your feet are slightly wider than your shoulders. Bend down and grab the handle. When you throw it up, raise your arms forward and keep your back straight. It should be noted that you should never lean your hips back to feel the feeling of straight back. If your body is not harmonious and you can't keep your back straight, please give up this action decisively. Because this action is incorrect, it will cause lumbar protrusion, rest 15s.
Action 3: 10 group lunges left and right (1 group has one left and one right) Action 3: 10 group lunges left and right (1 group has one left and one right), stand forward, turn left when sprinting with your left leg, pat the ground with your right hand, then stand forward, and do the same on the right. Left and right once 1 group. The rest 15s.
Action 4: Climb the chair for 25s.
Hold the chair, push your feet back to the ground, and when you lift your legs, your waist and abdomen will exert force in the opposite direction, alternating left and right. Don't look up when exercising, and your head is in line with your back. The rest 15s.
Action 5: 20 Switch jump (poor physical fitness)/Bobby jump (strong physical fitness)
Little fairies with poor physical fitness can do opening and closing jumps, and the movements are relatively simple, so I won't describe them. People with strong physical fitness and a certain foundation can do 20 bobby jumps. After all the actions are completed, rest for 30 seconds, and then start the cycle from the beginning, and the whole process will be repeated five times.
The above is more suitable for beginners to exercise at home. In the early stage of fitness and fat reduction, self-weight training is enough to support strength. Some necessary gadgets, such as dumbbells and kettle bells, can be bought if you like, but you can also use things from home instead.
So equipment is not a condition to limit your thinness and beauty. I have always emphasized health, fat reduction and perseverance. Do these two things, and you will definitely become a brand-new you.