Hiit burns fat more efficiently than running, and several movements burn fat and tear abdominal muscles. People with heart disease are not suitable for this sport. Exercise is an important way for us to maintain our body function. Aerobic exercise is very beneficial to our health. This exercise is something we often do. Now share some skills of tearing abdominal muscles with hiit burning fat.

Hiit burns fat more efficiently than running. Several movements burn fat and tear abdominal muscles. Generally speaking, fitness exercises are divided into two categories, aerobic exercise and anaerobic exercise:

aerobic exercise

Disadvantages: it takes a long time. If the intensity does not reach the heart rate of fat burning, the effect of fat consumption is not obvious;

Advantages: Aerobic exercise conforms to the metabolic order of human body, which consumes blood sugar first and then fat.

anaerobic exercise

Advantages: the strength is large enough and the exercise effect is obvious.

Disadvantages: muscle loss

For fat reduction, anaerobic exercise and aerobic exercise have to be arranged in the training plan, and the popular hiit training in recent years is a combination of aerobic and anaerobic to some extent.

Hiit is a kind of high-intensity interval training, which strictly limits exercise time and rest time. This can not only shorten the exercise time, but also effectively reduce fat. Even better, you can continue to burn fat within 24 hours after training.

Of course, it doesn't mean that traditional aerobic exercise is useless. In addition to reducing fat, traditional aerobic exercise can also improve people's cardiopulmonary ability. From a health point of view, this is irreplaceable. Therefore, it is recommended that you arrange long-term low-intensity aerobic exercise once a week, such as jogging for more than 60 minutes and spinning for more than 45 minutes.

Cardiopulmonary ability is also the basis of human metabolism, which can be improved and is conducive to overall fitness.

The effective fat burning of Hiit lies not only in its specific training methods, but also in the free combination of its training movements.

Better results can be achieved by continuously stimulating muscles through different movements. Muscles have certain adaptability to training movements, and the training effect will be discounted after adaptation. Therefore, it is necessary to change the plan and training movements frequently.

Today, I introduce a group of hiit training moves, 9 moves, each action is 45 seconds, the rest is 15 seconds, and high-intensity hiit lasts for 10 minutes.

Choosing a combination of actions related to abdominal muscles can burn fat efficiently and tear your abdominal muscles!

Please jog for 3-5 minutes to warm up before exercise.

First, turn the jump on and off (45 seconds)

Second, lie on your back and alternately touch your ankles (45 seconds)

Third, raise your legs (45 seconds)

Fourth, the flat side supports the hips to swing (45 seconds left and right)

Five, the inside bend to climb (45 seconds)

Six, leg lifts and belly rolls (45 seconds)

Seven, squat (45 seconds)

Eight, cross (45 seconds)

Nine, flat support (45 seconds)

Hiit burns fat more efficiently than running. Several movements burn fat and tear abdominal muscles. High-intensity interval training, referred to as HIIT, is a training method that allows you to do full-strength, fast and explosive exercise in a short time. You can complete a series of high-intensity exercises in a short time, and start the next group of exercises after a certain interval (somewhat similar to interval running).

HIIT is a very popular fitness method at present, boasting that it can consume a lot of calories in a short time, improve the metabolic rate of the body, and achieve the effect of losing weight and fat.

Today, I will bring you a set of super fat-burning HIIT training and seven moves.

Applicable people: beginners

Applicable scenario: HIIT training

Objective: To reduce fat&; Whole body shaping

Training equipment: dumbbells, yoga mats.

Cycle twice, the first time each action is 60 seconds, and the second time each action is 30 seconds.

1, dumbbell standing logging

Efficient core training, the exercise process not only requires the participation of core muscle groups, but also requires the core to remain stable, which has a good training effect on the core as a whole.

Suggestion: Pay attention to keeping the core tight when doing it, and don't relax; Complete the action by the strength of abdominal muscles, rather than swinging upward by inertia.

Step 2 kick forward with a straight fist

Straight fist kick: the whole body participates in the training action, and the shoulders, arms, trunk core, hips and legs can be effectively trained; In addition, this is also a classic explosive training. The faster the exercise rhythm, the better the fat burning effect.

3. Turn jumps on and off

I won't introduce the opening jump. This is a super classic HIIT action, which can also effectively exercise the inner thigh muscles and tighten the inner leg.

Suggestion: keep the core tight during exercise and pay attention to knee pads when falling; The greater the movement range, the faster the rhythm and the better the fat burning effect.

4. Voldemort climbs the mountain

Voldemort's mountain climbing: it can be regarded as a bent version of the air bike, which can effectively stimulate the abdominal muscles as a whole; At the same time, prone posture can also reduce the leverage of muscle groups such as iliopsoas, which is more targeted and efficient, and is one of the best training movements for abdominal muscles as a whole.

Suggestion: Pay attention to keep your back arched during exercise and make your abdominal muscles in a perfect "C" shape.

5, inchworm push-ups

Chǐ huò push-ups: The name is strange, because the movements in the bottom stage are very similar to the crawling posture of a larva called inchworm.

This is also a full-body action, especially suitable for training hamstring muscles in the chest, shoulders, arms, core and back of thighs.

6, lunge clock punches

Lunge bell boxing: Simply put, lunge squat+boxing in different directions. The lunge squat mainly exercises the muscles of the buttocks and legs of the lower body, which can better stimulate the details of the buttocks and legs in different directions and shape the leg shape; Lunge boxing can stimulate the core muscles and upper body shoulders and arms, and the overall shaping effect is better.

7. Speed skating

Speed skating: It is named because the movements are very similar to the postures of speed skaters. It is also an efficient whole-body training, and it can also exercise your physical coordination. The faster the speed, the better the training effect.

1) training arrangement: the above 7 movements, each without interval, each for 60 seconds; Do it every 30 seconds after the first cycle.

2) Training frequency: This plan can be executed every day, alone or after resistance training of large muscle groups;

3) Training suggestion: It is recommended to fully warm up before training, and cooperate with full-body stretching after training.

4) training points: fat-burning HIIT training, we must ensure the training intensity, the faster the pace, the better the fat-burning effect!