Still running to lose weight, there are several tricks. Hiit burns fat with high intensity. Before strenuous exercise, you must do enough warm-up exercise. This exercise is still relatively high intensity. Aerobic exercise is very beneficial to our health. Simple exercise can also help us exercise. Let's look at some moves. Hiit burns fat with high intensity and knowledge.

I'm still running to lose weight, and I did a few moves. Hiit high-intensity fat burning 1 running is the most popular exercise, almost a national exercise, but running is not the best fat-reducing exercise.

Although running can reduce fat, its constant and long-term exercise is indeed the least efficient fat-reducing exercise. It's not that running is not good, but simply from the perspective of fat reduction, running is not the best exercise to reduce fat.

Compared with isokinetic aerobic exercise, hiit and strength training have better fat-reducing effect. They not only have a short time, but also can improve metabolism, so that you can burn more fat continuously within 24 hours after exercise!

Fitness, we are nearly 50 years behind European and American countries, and many nouns and action courses are imported from abroad. A few decades ago, our national strength was not enough to make people have the need to keep fit and lose weight, so it was difficult to eat enough!

As early as 1970s, foreign countries had adopted the training mode of hiit to reduce fat. Now, hiit has gradually become popular all over the world. After decades of practice, hiit has a very strong ability to burn fat. Mainly has the following advantages:

1, burning more fat in a short time;

2, prevent muscle loss, in which strength movements can also promote muscle growth;

3. Improve cardiopulmonary ability;

Short-term efficiency conforms to the rhythm of modern life, and everyone's time is very short. Short-term fat-reducing exercise can help you save time.

With good effect and great demand, many American fitness companies have developed a large number of hiit course plans, among which T25 course is the most famous and has good effect. Each class has 25 minutes of hiit training and 4 minutes of whole body muscle stretching, which can help you burn fat scientifically and reasonably. Each action has a simple version of the replacement action demonstration, which is convenient for beginners to keep up with the rhythm and practice step by step.

Today, Xiao Hi also recommended a simple version of hiit training plan for everyone. A ***8 movements, each movement for 20 seconds, rest for 20 seconds, a * * * 2 rounds.

If you like this kind of exercise and want to lose fat comprehensively and systematically, you can start from T25.

First, run in place

Second, squat

Third, the opening and closing jumps

Fourth, roll the belly

Five, kneeling push-ups

Six, flat support

Seven, cross.

Eight, Bobby jumps

I'm still running to lose weight, so I did a few moves. Hiit high-intensity fat burning 2 the correct posture of running to lose weight.

First of all, pay attention to the running posture. When running, you must not be too big, all your feet are on the ground, swinging from side to side, and the characters are inside and outside. These are all wrong. The correct way to lose weight by running is to keep your back straight, and don't bend it.

Remember to use the most natural running posture of the human body as much as possible, keep your body forward and keep your waist straight. When leaning forward, in order to maintain balance, the human body will naturally take a step. After adopting this correct method of running to lose weight, you will feel that running is very light and there is a feeling of wind under your feet. On this basis, we can consider the method of landing the sole. The forefoot or the whole sole directly touches the ground under the body, which is beneficial to keep the body straight and reduce the impact on the knees.

Run to lose weight

Then there is the speed control of running. In fact, it is beneficial to lose weight to control the speed at 7 ~ 12 km/hr, but everyone's physique is different, so we should set the speed according to our actual situation. So there are still differences in details. However, if you have a general physique, the correct way to lose weight by running is to control the speed within 7 ~12 km/hr.

Finally, I will explain to you some key points of running to lose weight:

1, warm up before running. If you want to lose weight by running, you should first warm up for a period of time before running, and do 5- 10 minutes of warm-up exercise before running, mainly stretching and bending your knees, such as stretching the muscles of your legs and shoulders, or doing local activities of your wrists and ankles, which can effectively help your body "warm up".

Warm up before running.

2. Pay attention to the running time. Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. Therefore, the correct way to lose weight by running is to run for at least 20 minutes, and 40 minutes is the running time recommended by experts.

3. It is forbidden to run on an empty stomach. If you try to lose weight, you are likely to see stars with an empty stomach, but this is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. So try to eat some food to replenish energy when running.

Contrast before and after slimming

Don't run without drinking enough water. Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage.

5, running needs to be gradual. Running needs to be gradual, which is not to belittle your enthusiasm, at least consider your fragile body. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km.

6. Stretch your calves after running. Stretching the calf is an important shaping point in the correct running weight loss method. Here is a trick for everyone. Lazy MM can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall and then support it with a hand-held wall. The body forms a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.

In addition, at the end of running, don't think that the calf stretching exercise is over, and you are one step away from the leg beauty plan, that is, insist on soaking your calf with hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.