1, climbing
Whether climbing indoors or outdoors, every muscle of the whole body works together during exercise (including the back and legs, the largest muscle group). A 70 kg adult male can consume 490 calories by climbing for 30 minutes!
Step 2 swim
In the process of swimming, you should not only use your hands and feet, but also lock the core to keep your body floating smoothly. It is also aerobic exercise in which the whole body participates in hard work. Remember the great appetite of Olympic athlete Phelps?
It's because I'm too tired to train swimming every day. After all, 30 minutes can consume 300-450 calories. If you don't eat much, you can't hold on!
3. Training in tabata
Tabata training is a high-intensity training mode, which can burn a lot of calories in a short time. Try to train for 20 seconds, then rest 10 seconds. At first, you may not feel so good. After 3 or 4 rounds, you can feel the muscle screaming and the sour feeling of sweat eruption!
According to the research of the American Sports Commission (ACE), if you can devote yourself to training every 20 seconds, you can burn 15 calories in one minute, which is better than jogging for 20 minutes!
4. rowing practice rack
When operating the rowing machine, it will drive nine main muscle groups at the same time, including legs, hips, core, shoulders, back and arms. It is an indoor exercise, which can exercise muscles and reduce fat at the same time. The American president in the American drama House of Cards will exercise with a rowing machine even if he is busy! For those who are afraid of jumping rope and have no conditions to jog, Huolajun especially recommends using rowing machine, which can burn 3 16 calories in 30 minutes!
Step 5 jog
Of course, the most common and simple jogging exercise is also super fat burning. If you can stick to this relatively constant running exercise, for a 70kg man, jogging for 30 minutes can burn 372 calories, and the faster you run, the more you burn.
Step 6 jump rope
When I was a child, I thought it was very simple, but with the growth of age and weight, it became more and more challenging. Now it is difficult for us to skip rope for more than 10 minutes!