15 minutes to burn fat! No matter who wants to lose weight and loses weight successfully, it is definitely necessary to pay attention to the burning of body fat, because the reason of obesity is that the body accumulates too much fat and fat, so how to burn fat quickly and effectively to lose weight? Recommend it to everyone, 15 minutes fat burning exercise!
1 5minutes of fat burning exercise1Teach you15minutes of aerobic exercise to make your legs beautiful in one week. Body shaping: feet together, toes forward, arms on both sides of the body; Keep your head and neck straight and look forward. Take an ordinary "skating" action, take a step to the right with your right foot, then keep up with your left foot and swing your left arm forward. When the right foot is level with the left arm, change the direction quickly and repeat the action on the other side. Can be repeated many times, alternately from left to right, lasting 1 minute.
Classical ballet:
Look ahead, your feet are about 6 cm apart. Knees and toes are 45 degrees outward, and hands are easily placed on the crotch. Kneel down, keep your back straight, and keep your shoulders and hips parallel. Knees and toes in the same direction, hold for 30 seconds. Get up, slowly straighten your legs, press the inner thigh with the strength of the left heel, clamp the hip muscles and keep standing for 30 seconds. Do it every time 10 times.
Kick the women's department:
Lie on your side, legs shoulder width apart, arms relaxed at your sides, and look straight ahead. Step forward with your left foot, keep up with your right leg, and kick up hard. When kicking the right leg, draw a big circle in the air from left to right, take it back and keep your legs upright. Then, step forward with your right foot and kick on your left leg. Group left and right once, and repeat each time 10 times. This action is beneficial to lengthen the inner thigh muscles and stretch the long legs.
Aerobic pulse in inner thigh:
Feet together, hands akimbo, stand upright and look forward. The left leg is forward, the toes are on the ground, the instep is outward, and the heel is facing the ceiling to drive the left leg to lift hard, keeping the knee bent until the left leg is as flush as possible with the waist. Hold 15 second, pull back the left heel and stand with your legs together. Then, repeat this action with your right leg. The left and right are a group, and each repetition 15 group.
Towel extrusion bridge:
Lie flat and bend your knees, roll a cylindrical towel between your knees, with your palms and soles facing down, and lay your hands on your sides easily. Put a towel on your knees, push your legs and body hard, lift your hips and look up. The hips are 20 cm off the ground and held for more than 20 seconds. Hold the towel, relax your hips and put it down slowly. The towel must not slip off the knee during the whole process. Repeat each action 15 times.
Frog legs:
Back straight, abdomen; Look straight ahead, relax your hands and put them on your sides, hold your legs down with your palms, bend your knees and put your knees on your chest. Stretch your feet and point your toes. Legs spread at an included angle of 45 degrees. As the legs spread out, the feet are turned out and then retracted with the spread line. This group of movements is conducive to stretching leg muscles and exercising leg flexibility. Each repetition 15 group.
Butterfly stretching and ending:
Lie down, put your hands on your sides easily, with your legs at a 90-degree angle, your thighs at a 90-degree angle with your upper body, your knees facing the ceiling, your heels touching each other, your feet forward and parallel to the ground. Heels together, legs straight, heels off the ground, hold for 30 seconds. Then slowly lower your legs and complete a set of actions. Repeat this set of actions every time 15. Finally, your feet are opposite, bend your knees and get up.
15 minutes fat burning exercise 2 the first type: lose weight without losing your chest.
1. Stand up straight, open your feet to waist width, erect your pelvis, stretch your back muscles upward, bend your arms down, and cross your hands with your chest so that your left and right forearm are in a straight line and parallel to your shoulders. Pay attention to relax shoulders, press down shoulder blades and lean back. When your hands are closed, feel the force from the inside of pectoralis major, push your hands to the center and keep your posture for 20 seconds.
2. Swing your hands down on your chest so that your fingers face the ground. When waving, be careful not to lift your shoulders, press your shoulder blades down, and try to keep your forearm straight. Press from the outside of pectoralis major muscle and keep palms together for 20 seconds.
The second type: stretching stimulates metabolism.
Legs together, kneel down, hips on the ground. Japanese posture, back muscles straight up, elbows bent, arms raised. Hold your left shoulder with your right hand and your right elbow with your left hand. Gently press your elbow with your left hand behind your head and stretch your right arm for 20 seconds. At the same time, further straighten the upper body and repeat the same stretching action after changing sides.
The third type: increase daily exercise.
1, sedentary people can also exercise fully in their chairs. Bend your knees and put your legs together, and sit at 2/3 of the chair with your thighs and calves at 90 degrees. Sit up straight, stretch your upper back upward, perpendicular to your thighs, and hold the front of the chair with both hands.
2. Lift your legs together, tighten the soles of your feet, lift your knees to the same height as your chest, gradually close the angle between your legs, compress your abdominal muscles, and keep your arms straight for 20 seconds.
Paying attention to using these fat burning methods in daily life can help you lose weight effectively and exercise better at the same time. So if you want to lose weight, you should know more about some scientific and effective methods, instead of blindly using some diet pills or products.