The principle that anaerobic exercise can reduce fat is because of its high intensity. After a long period of training, you can also increase the metabolic rate to reduce fat and energy supply, and you can also increase muscle content. Muscle consumes far more energy than fat, thus reducing the possibility of getting fat. There is also aerobic exercise, which can burn fat for more than 30 minutes. The following exercise is a combination of aerobic exercise and anaerobic exercise. After 1 min of intense high-intensity anaerobic exercise, you can regain your energy during low-intensity running. The method introduced here is also very simple, and the specific methods are as follows:

1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.

2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.

4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.

5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.

7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.

8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.

9, running for 3 minutes+supine knees and hips (mainly exercise lower back muscles) 1 minute.

10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.

1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.