In Zhang Tingxuan's new book "Six Minutes of Slimming-National Fast and Slow Aerobics", he designed the fast and slow aerobics according to the principle of "HIIT high-intensity interval training", which is in line with the physical fitness that ordinary people can bear.
Fast and slow weight loss exercise
The national "fast and slow" aerobics is a kind of intermittent exercise mode, which can improve metabolism through fast and slow intervals.
1 three times, 1 six minutes, can burn fat for more than six hours, but the effect is better than jogging 1 hour.
Fast 30 seconds → fast rhythm, strengthen the heart and lungs! Start the follow-up body function of burning fat.
30 seconds slow → sculpt lines and start muscles! High-intensity training quickly exercises the body curve.
Do you need to practice muscles to lose weight? Muscle is the key to slimming. Every time the body increases 1 kg muscle, it can increase basal metabolism by 50 calories, that is, 1 day, 1 year. After accumulation, there will be 18250 kcal, which is about 2.6 kg when converted into fat, so every time you increase 1 kg muscle, there will be 65438.
The characteristics of this set of weight-loss exercises include the following two basic groups of fast and slow weight-loss exercises:
★ Basic speed slimming exercise 1
Fast: bend, jump, squat → slow: move left and right feet and step.
Quick: Sit on the floor, ride a bike in a V-shape+bend down slowly.
Fast: bend your hands and feet+slow: push-ups.
Fast: Back to the original position, lift your feet and jump left and right+slow: big letters turn around.
Fast: jump forward, then jump sideways, lunge, then stretch and lift your legs+slow: big characters, and cross your hands and touch your feet.
Basic fast and slow slimming exercises: jumping back and forth and squatting.
Basic fast and slow weight loss exercise: push-ups
Basic fast and slow slimming exercises: left and right feet jump and stop.
Basic fast and slow slimming exercises: bend your hands, twist your body and swing your hips from side to side.
Basic fast and slow slimming exercises: 10 jump.
★ Basic fast and slow slimming exercise 2
Fast: bend your hands, twist your body, swing your hips from side to side → slow: raise your hands and lift your legs.
Fast: bend your hands and lift your legs → slow: bend your hands and cross your feet.
Slow: squat and lift left and right feet+slow: dynamic core elbow support.
Quick: lift your feet left and right, jump and stop+quick: run in place.
Fast: jump back and forth 12 squat+slow: kick your hands down and touch your feet.
Fast: 10 jump+slow: push-ups bounce.
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In the basic fast and slow aerobics, some movements are not performed in the form of fast 30 seconds+slow 30 seconds, but are replaced by fast and slow compound movements. The purpose of doing this is to let everyone practice and get used to the body movements of fast and slow aerobics. Please feel your body rhythm, grasp the coordination of your body, and follow the happy exercise!