What is HIIT? Twice a week.
HIIT (high-intensity interval training) is a training technique that allows you to do full-intensity, fast and explosive exercise in a short time.
Its principle is: through multi-group, high-intensity burst period and low-intensity recovery period combined training, the aerobic and anaerobic energy supply systems of the body can operate at the same time, so as to achieve aerobic and anaerobic training effects at the same time. After completing a set of HIIT exercises, your metabolic rate can be improved within 48 hours. This means that even if you leave the gym, you are still burning fat.
HIIT training process
1, Warm-up: Choose an aerobic way (treadmill, elliptical machine, bicycle) and warm up for 5 minutes.
2. Stretching: Stretch properly and prepare for formal training.
3, the official start: the official start of training, aerobic exercise, choose sprint, push-ups, baby jump, squat jump, opening and closing jump and other actions; Anaerobic exercise can choose unarmed training actions, such as push-ups, squats, lunges and pull-ups. , or with the help of light equipment.
4. Number of groups: generally, 4-6 actions are selected, and each action is completed 15-20 times as a group.
Rest between groups 10 second, and complete the cycle for 3-5 times.
5. Time: The whole training should be controlled within 15 minutes.
6. Stretching: After the training, pay attention to stretching.
HIIT action reference
1, opening and closing jump: Be sure to bend your knees when squatting or you will hurt your knees.
2, small steps in place: straighten your back and look forward. Keep your body stable and lift your legs alternately rhythmically, like jogging. Don't run too fast. Jogging in place should be able to talk normally. If you can't speak normally, you are running too fast.
3, Bobby jump: simple-advanced.
4. Lift your legs in situ: straighten your back, look forward, and quickly lift your feet alternately before learning. Keep your body stable and swing your arms with the rhythm of leg lifting. Keep the fastest speed. Breathe naturally. The faster the speed, the faster the heartbeat and the faster the breathing.
Common mistake: the center of gravity leans back. Solution: reduce the leg lift and keep your body stable.
5. Kick back.
6, mountaineering: the body has always maintained the most natural straight line, and the back waist is not too concave or convex; Control the stability of the body with core muscles; The abdominal core muscles are always in a state of tension, and the hips exert force to drive the legs to exercise as much as possible.
7. Lift your legs and pat your knees.
8. High five under the elbow.