Fat-reducing anaerobic exercise, exercise also has certain skills. Exercise is good for enhancing human immunity. We should arrange the exercise time reasonably. Simple exercise can also help us exercise. See what fat-reducing anaerobic exercise I have. I hope you like them.

Fat-reducing anaerobic exercise 1 1, squat

Action essentials: stand with your back straight, your feet about shoulder width, and your hands behind your neck. Hold your breath and squat down slowly. The whole squat time can be as long as 10~30 seconds, the slower the better. Then stand up slowly in the same way, repeatedly squat and stand up at least 10~ 15 times, and adjust breathing and rest.

Note: If the leg strength is not enough, try to squat to a semi-squat position, then stand up slowly and repeat the action.

2. Flat bracket

Action essentials: prone, elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.

Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.

3. Dumbbell exercises

Action essentials: Take a bottle of mineral water filled with water in one hand, or 1 ~ 3kg lightweight dumbbell, bend your elbows at right angles, then lift the mineral water horizontally in front of your body and put it down. Repeat this action at least 20 times. The faster the speed, the better the effect.

Doing slimming exercise with small dumbbells can improve the synthesis of protein in the body, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.

Fat-reducing anaerobic exercise 2 1, squat jump

The first move I want to recommend is the squat jump. Our opening jump and closing jump are divided into wide distance and narrow distance. Here we will do this opening and closing jump in the form of a wide squat. When we do wide squats, we should try to keep our bodies low, and when we do split jumps, we should try to make our bodies jump higher, which will make our training effect better and make this movement as long as possible.

Step 2 lift your hips

The second action is to recommend a hip lift, which is actually what we usually call the hip bridge. It can help us to exercise leg muscles effectively, and it can help us burn off excess fat in the body. When we do the crotch bridge, we try to stay at the highest point for about two seconds. We also exercise this movement effectively, so that it can help us achieve the best training goal.

Step 3 jump rope

Next, I recommend an aerobic exercise to you, which is not comprehensive, but actually a training program. This training program is skipping rope. We can do a short jump rope. After the above two actions are completed, we will rest for ten to fifteen seconds, and then we will finish this skipping.

We can jump rope for more than five minutes, then we will rest for fifteen seconds, and then we will finish the next high-intensity interval training action.

Step 4 get down and jump to the ground

The last action is to squat and jump to the ground. If you don't like this action, you can also complete a Bobby jump, which will make our fat loss effect better. When we do squat jump, we must standardize this movement. When we squat down, we should let our hands touch the ground. The purpose of doing this is to make our bodies squat lower. If you can't do it, just look at how the picture shows us and do it yourself according to the content of the picture demonstration.