HIIT fat reduction
HIIT is commonly known as high-intensity interval training, and the specific movements can be running, jumping, unarmed or loading. Hiit fat-reducing fitness training program only has 10 exercise time at a time? What is the maximum heart rate that can be achieved in 20 minutes 160? 190 times/minute. It is a training technique, which allows you to do all-out, fast and explosive exercise in a short time.
HIIT exercise has a strong persistence, which requires a lot of physical strength and skills to fully practice, resulting in excessive oxygen consumption after exercise. This is why high-intensity exercise helps you burn more fat and calories than ordinary aerobic training and steady-state exercise.
Step by step HIIT helps to improve heart health. In the HIIT exercise stage, the load of myocardium increases, while in the recovery stage, the load decreases, which is like resistance training of myocardium, so it can strengthen myocardium more effectively.
HIIT fat reduction training action
Twenty minutes of HIIT exercise is more effective than other exercises 1 hour. This training method will make you exhaust most of your physical strength in a short time. The following training plan consists of 8 movements. Please practice according to the following sequence and number of exercises, rest for 30 seconds after each action, and it is best to finish the next action within 20 minutes.
lie prostrate
Lie prone on the flat ground with your lower limbs close to the ground. Keep your hands close to your sides, tighten your shoulder blades and lower back muscles when inhaling, lift your upper body, relax and recover when exhaling, and practice for 20 times.
Lie on your stomach and lift your knees.
Inhale and lift your knees at medium speed. Turn your torso with your knees facing the opposite arm. Exhale and retract your legs, keep your torso neutral, and press down and retract your shoulder straps. Practice 30 times.
Turn jumps on and off.
Stand up straight and put your hands at your sides. Jump up gently, put your feet out, and high-five your hands on your head. When returning to the initial action, put your feet together and return your hands to your sides. Practice 50 times.
Tuck in your abdomen and touch your heels.
The shoulder blades leave the ground, the cervical vertebrae remain neutral, bend to both sides, touch your feet alternately with your hands, and the abdominal muscles remain tense all the time. Practice it 20 times.
One-legged two-way transverse lunge (left and right)
Raise your hands horizontally in front of you and keep your balance. Take a big step to the right with your right leg and do a lateral lunge. Keep your upper body straight, tuck in your abdomen, and lower your hips vertically until your thighs are parallel to the ground. After returning to the starting position, the right leg will take a step forward to the left. After practicing your right foot, you should train your left foot and your left and right legs 20 times each.
Half squat vertical jump
When squatting to the semi-squatting position, the arm is pre-placed to the lower back of the body, and the arm is placed to the chest. Practice 30 times.
Push-ups (hold your head)
Lie prone on the flat ground with your lower limbs close to the ground. Put your hands behind your head, tighten your shoulder blades and lower back muscles when inhaling, lift your upper body, relax and recover when exhaling, and practice for 20 times.
Leg lift in situ
Keep your upper body straight, lift your legs horizontally alternately, and land on your toes first, 80 times.