Modern people's life time is full of work and study, and they have no time to exercise and lose weight, which has become one of the biggest troubles of modern young people. HIIT solves this problem well and is very popular in real life. HIIT can achieve the effect of slimming and reducing fat in a short time. Most people think that HIIT can be completed in 20 to 30 minutes by skipping a few simple actions. Although it is really easy to realize and the time is short, this understanding is far from comprehensive. But what exactly is HIIT? How to make an HIIT plan? The following words hope that everyone can gain something, make effective use of HIIT, and let their bodies be satisfied. Send you a set of HITT fat burning strategy, burn fat efficiently, and enjoy slimming easily in all directions.

Introduction to HIIT

The full name of high-intensity interval training is HIIT, which means high-intensity interval training method. HIIT is very effective in training cardiopulmonary function and impact speed, and it is very popular in Europe and America. Hiit's 20 minutes of correct training can achieve the effect of running for an hour or even more. This short-term and high-quality training method is very suitable for young people who are now fully engaged in work and study.

Why is HIIT so powerful? His secret lies in his full name, high intensity, intermittent, which is his killer.

Let's talk about it first? High strength?

High intensity can stimulate the secretion of lactic acid, and the increase of lactic acid secretion can stimulate the secretion of auxin, which can promote the synthesis of protein, reduce the consumption of glucose and accelerate the dissolution of fat. Therefore, compared with other low-intensity training methods, high-intensity training has a particularly good effect of reducing fat.

Let's see again, shall we? Intermittent?

Intermittent exercise, fat will be more involved in energy supply, so fat will be consumed more.

How can we work out an effective HIIT?

Doing effective HIIT mainly starts from three aspects: personal physical condition, intermittence and high intensity, rather than blindly searching for a few actions on the internet and starting training.

As far as physical condition is concerned, HIIT is not suitable for everyone. Her high exercise intensity is not suitable for some people with bad knees or overweight. It is recommended to choose another method. At the same time, this training method is not suitable for people with poor cardiopulmonary function, heart disease or doctors' advice not to do exercise.

Plan demonstration

This demonstration is a simple HIIT training, only 12 minutes. A * * * has four movements, interspersed with rest, and the ratio of rest to exercise is 1:2.

The first move? Jump in and out?

When jumping, open your legs and feet and adjust your breathing. The degree of leg opening is controlled by yourself, and the hand is photographed as much as possible.

The second action? Voldemort climbed?

Push-ups, legs and climbing posture alternately push the ground, hold hands firmly, adjust breathing, and your ass must not collapse.

The third action? Leg lifts?

This action is very simple, just do leg lifts as usual.

The fourth move? Simple Bobby?

Jump up after doing a push-up and raise your hand to adjust your breathing.

Finally, take a rest in the same place.

The most important thing to do HIIT is to strictly control the words of high intensity and indirectness, give yourself regular rest, measure your cardiopulmonary function, and don't stop to rest when you feel tired or very tired, so the training effect will certainly not be obvious.