It was first introduced by European fighters and professional aerobics athletes. Its concrete form is to mix boxing, karate, Taekwondo, Kung Fu and some dance movements, and carry out some basic boxing and leg exercises with strong music.

A complete boxing will consume a lot of calories. Because boxing movements are changeable, each movement requires rapidity and explosiveness. While exercising every muscle of the whole body, the elasticity, flexibility and reaction speed of the body will be improved as never before. Especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, so the exercise of the waist and abdomen after class exceeds any other fitness method.

12 minute freestyle

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!

jogging

Running is the most effective way to lose weight. I believe everyone can do it. Go to the nearby school playground and run around the playground for about 45 minutes after work every day. Don't run too fast, or you will be too tired. Keep the speed at 170 m/min for 90 days, and generally you can lose 10 kg. You should stick to it.

When jogging, the waist, back and limbs keep moving, which can not only effectively keep fit, but also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging needs to replenish water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

Skipping rope to lose weight

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. So skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners, jump in place 1 min, jump continuously for 3 minutes after 3 days, jump continuously for 10 minutes after 3 months, and "jump in series" every day after half a year.

Ride a bike

Cycling is the most effective way to lose weight. Cycling is not only a good exercise, but also environmentally friendly. The environmental pollution in China is worrying. In order to lose weight and the environment, it is impossible to form this good habit by commuting to work by bike every day.

body-building

Each class is usually about 1.5 hours, which not only enables the exerciser to achieve the ideal slimming effect, but also combines modern dance, Latin dance, boxing exercises and other materials, which improves the sense of music and coordination while exercising, and more importantly, increases the interest, eliminates monotony and boredom, and contacts more forms of exercise in a short time.

In addition, the slender bodybuilding method designed according to the current lifestyle and national characteristics of China people can moderately expand joints and stretch muscles, and make the body slender.