HIIT simply tries its best to complete an action in a short time, about 30 seconds. After that, it is a low-intensity slow-moving rest period, about 30 seconds. This cycle lasts about 20 minutes, which can make your heart rate rise rapidly and consume more calories in a short time.
Eric Salvador, head coach of the American Fhitting Room, said that high-intensity exercise can burn calories more efficiently, and after high-intensity exercise, body fat will still be burned for a period of time:
First, the benefits of HIIT
HIIT is a young sport. Compared with traditional fitness activities, such as running, cycling and swimming, HIIT has great advantages.
1. Improve metabolism
High-intensity intermittent exercise can improve the EPOC phenomenon and accelerate the metabolic level within 48 hours after exercise. In other words, even if you lie, sit or walk at home after exercise, your body is burning calories and fat.
2.？ Short time and convenience
The reason why many people don't exercise is that they don't have time and space. However, HIIT can be carried out anywhere, at home, in hotels and parks, as long as there is a venue. A set of HIIT only takes 30 minutes at most. Believe, now you have no reason to refuse to exercise.
3.？ No equipment required
This can probably be classified as convenience. HIIT can use self-weight training or facilities available around without equipment. What we want to achieve is to increase the heart rate. When doing HIIT, you can not only exercise muscles, but also burn fat and increase the burning of calories.
Second, a set of HIIT campaigns that can be carried out anywhere.
After talking about what is HIIT and its benefits, let's give it a try. The following six movements are a set, covering almost all muscles of the whole body, regardless of equipment and venues. Rest for 30 seconds after each action to ensure that each action is the best. Repeat this set of actions every two days, and ask yourself to do it faster than last time. After a period of training, I believe your physical strength and strength will increase.
1.？ 50 bellies
Pay attention to the difference between belly rolling and sit-ups. For abdominal stimulation, we recommend abdominal rolling. As shown in the moving picture, the abdomen is always in a state of tension, ensuring that the lower back fits the ground. At the same time, don't exercise your neck greatly, which will not only affect the strength of your abdomen, but also make your neck feel sore soon.
2.？ 40 squats
In the process of squatting, it is necessary to ensure that the hip joint flexes and try to ensure that the knee does not exceed the toe. You can increase the difficulty, squat with a load, take a bottle of mineral water or a thick dictionary.
3.？ 30 push-ups
Students with little strength can do push-ups in kneeling position. Accustomed to a push-up, you can change it to other modes, such as oblique push-ups under stool legs or difficult diamond push-ups.
4.？ 20 leg jumps
Pay attention to keep your upper body straight and don't lean forward. Add some difficulty. You can jump with your legs loaded.
5.？ 20 three-headed elbows
A bench at home or in the park will do. Try to keep your elbow close to your body, don't open it outward, and feel the strength of the triceps brachii.
6.？ 30 seconds hiccup
Comprehensive exercise, as the ending of this set of movements, may be difficult, but it can stimulate our potential and make our heart rate peak.
Reference article link:
1.？ /story/news/nation/2065438+03/10/24/fitness-trend-high intensity-exercise /3009699/