Jogging belongs to stable low-intensity aerobic, which is very easily adapted by the body.
Jogging for 40 minutes every day has obvious effect in the first two weeks, but after a period of time, when the body adapts to this low-intensity exercise state, it no longer consumes more fat.
Mark's brother's fat reduction process has lasted for more than 20 days, and it is obvious that the bottleneck period has arrived.
In these more than 20 days, my most frequent aerobic exercise is basically jogging, elliptical machine and cycling.
Next, if you want to break this bottleneck, you can only run faster and last longer than before, and eat less than before.
but
Then let's change the way of exercise!
My ears pricked up and my eyes stared. This kind of exercise recommended by Mark's brother is called super fat burning assistance, which is designed for people who are unwilling to run after death.
Combat rope
Simply put, this kind of exercise is to throw the rope with all your strength, especially your arm, and then throw it until you run out of strength.
Today we will untie the battle rope!
First of all, imagine the moment when you lift the rope and smash the cool penis and blow it up-
But you won't know until you throw it away-
Think you're cool.
The reality is stupidity.
Because you're likely to be like this-
Due to improper force, the chassis is unstable, and the sense of balance is born "no", which has become a rope to jilt you.
So, Marco is coming to show you!
Although there are many demonstration moves gif of battle rope on the Internet, not all of them are suitable for you who are losing weight, lacking sports experience or have a circle of meat on your stomach. So, I have helped you effectively reduce the difficulty of the movement and the range of shaking ~
Just three tricks, after practice, you can become a Shawn Yue, a secret angel, and a "boyfriend figure" in Eddie Peng Yuyan Yuyan-
The first action
Up-down cross wave
Feet shoulder-width apart, knees slightly bent, hips slightly seated, upper arms stretched forward, and meditation-
"Remove the meat, remove the crow's feet, and remove the youth!"
Then swing your arms up and down alternately!
Do 5 groups, each group is 30 seconds (or exhausted), and rest for 30 seconds between each group.
The second action
Left-right cross wave
Swing your arms inside and outside and throw as many waves as possible.
Each group does 5 groups for 30 seconds (or exhaustion). Take a break for 30 seconds between each group.
The third action
Decline in strength
Swing your arms up and down at the same time, take out your ex's heart and smash it on the ground.
Do 5 groups, each group is 30 seconds (or exhausted), and rest for 30 seconds between each group.
A group of *** 15, thrown to the heart rate 150, thrown to heaven and earth, thrown to the horizon, blooming everywhere!
Take a breath after dumping it, and then leave proudly-
If you can't stand and shake, you can sit and shake the above three movements, which can be a little easier.
Mark kindly reminded:
1. When throwing rope, be sure to hold the rope end tightly. Although the danger is low, you didn't hold tight and hit your head. It hurts!
2. The process of rope throwing should be continuous, with eyes fixed on the front and attention focused on the end of the rope.
3. Mobilize all your strength to finish, take a deep breath and don't hold your breath.
4. Try not to deform during rope throwing.
5. Set a rhythm for yourself in your mind, such as: one dada, two dada, three dada, dada. ......
Simply put, fighting rope training is a compound exercise that combines strength training with aerobic exercise. It can help you shape arm lines, speed up metabolism, increase fat burning speed, exercise core strength and upper limb strength, and improve explosive power, endurance, physical coordination and sports expression.
The most important thing is-
Interesting fat burning exercise breaks the bottleneck period, not boring jogging.
The only drawback is that there are certain requirements for the space of the site. Throwing a rope at least 4 meters long takes up too much space, and a small gym will not be equipped with it.
Warrope usually appears in fitness studios, gyms with fighting classes or CrossFit training.
If there are many battle ropes in a gym, choose the shortest and thinnest one first, and the longer and thicker one (dirty! @#? % ..... *), of course, the harder it is!