Some people say that the most effective way to lose fat is running, but it is not. Although running can consume a lot of energy, it is not a long-term solution. Not only boring, after a long time, your body will secrete cortisol and even break down muscles to supply energy. So this is not suitable for our long-term development.
In order to achieve the best fat-reducing effect, you should adopt the mode of strength plus aerobic, so that your body can fully consume calories. And continue to fill your body with the feeling of pump, so as not to be monotonous. Let strength training consume some calories first, and then further increase the consumption through aerobic.
Then you should also warm up before starting the formal exercise. You can do aerobic exercise for a while to make your body sweat slightly, and then stretch to make your body move. Only in this way can we quickly enter the best training state and avoid injury. So warm-up must not be skipped or ignored.
Action 1: Dumbbell Bird
In view of many friends want to have strong chest muscles, so put this action in front. This action can enhance the strength of the chest muscles, and there are two postures to choose from: lying flat and standing. Beginners start with flat birds, find the feeling of chest force, and then gradually get familiar with birds in oblique posture.
Action 2: barbell push
This is a good shoulder exercise, and it can also help to exercise the chest muscles. Similarly, there are two choices: sitting posture and standing posture. Beginners first push the barbell bar from the sitting position to get familiar with the action, and then take a standing position after the shoulder strength is enough. Pull down slowly to avoid deltoid injury. Push-ups only use shoulder strength, so as to stimulate shoulder muscles to the maximum extent.
Action 3: High Pull-down
This action can stimulate the muscles of the back well. If you can't do pull-ups, you can use this action to exercise your back well. First sit on the seat, hold the bar with both hands, and then pull the bar directly above your chest. After the latissimus dorsi is completely tightened, slowly regain strength and return to the initial position. You should go straight up and down, so that your strength will be more concentrated.
Action 4: Lift the leg by lifting the weight.
This action can stimulate the abdominal muscles well. First, hold the horizontal bar tightly with both hands, with your body suspended and your legs straight and clamped. Then, use the strength of abdominal contraction to lift your legs. When your legs reach the height parallel to the ground, pause and slowly put them down. Then repeat the above actions.
Action 5: Aerobic.
Choose a favorite aerobic exercise, such as jogging, and jog for about 20 minutes after completing the above exercise. This can make your body fully consumed after consuming calories, and achieve the effect of maximizing fat loss. If there is not enough time, you can do interval training.
After completing the above training, your body will sweat a lot because it consumes a lot of calories. But don't go home to take a bath, but also cool your body, that is, relax and exercise.