How to reduce fat? Nowadays, many people are pursuing the perfection of their bodies. Therefore, if they want to lose fat, they can use some modes of transportation to consume excess fat and promote human metabolism to lose excess fat. So how to reduce fat?

1 How to reduce fat How to effectively reduce fat?

Choosing high-intensity intermittent exercise at home can not only consume considerable calories, but also produce post-combustion fat effect, so that we can continue to burn fat after exercise.

A group of high-intensity intermittent exercises at home is not difficult, and each exercise is about 20 minutes. But to think of the effect, we still need our persistence and diet.

The best way to lose weight

Action 1: Jump for 30-40 seconds.

Stand with your feet together, chest out and abdomen in, arms hanging at your sides.

Jump your feet out, and at the same time, raise your arms above your head and high-five.

Jump your feet back inward and put down your arms to recover.

Watch your knees when your feet land.

Action 2: Lie on your back and bend your knees 15-20 times.

Lie on your back, keep your upper body on the ground, raise your arms, and straighten your legs and feet off the ground.

The abdomen exerts force, the upper body is rolled up, and the legs are bent forward to abdomen.

Resume after vertex pause.

Action 3: Lift your legs before squatting 16-20 times.

Open your feet about twice the shoulder width, straighten your back, tighten your core, and put your head in your hands.

Move your hips back, kneel until your thighs are parallel to the ground, and then get up.

When you get up, lift one leg forward to the top and then put it down, and then squat down again to get up and change legs.

Keep your back straight at all times, and pay attention to the same direction of your knees and toes.

Action 4: Support the opening and closing jump for 30-40 seconds.

Bend over, arms slightly wider than shoulders, legs straight back, back straight.

Jump your legs out and then jump back.

Try to reduce the amplitude of body shaking during the movement.

Action 5: Jump and squat 16-20 times.

Hold your chest and abdomen, open your feet in a lunge, and use the explosive power of your legs to jump up quickly.

In the air, the front and rear feet change sides, and landing is a lunge with the other leg in front.

Pay attention to the same direction of knees and toes, and don't touch the ground when squatting.

Action 6: Lift your legs on your back 16-20 times.

Lie on your back, arms straight back, elbows slightly bent, knees bent, feet on the ground.

Support your body with your hands and feet, keep your hips off the ground, lift one leg up, lift your opposite arm up and touch your toes.

The vertex stops for a while and then switches sides again.

How to reduce fat 2 1, yogurt banana

Rub the yogurt on the banana to thicken it, then put it in the freezer of the refrigerator and take it out after three or four hours. A kind of yogurt banana ice cream was introduced. If you really want to eat snacks, eat a shredded banana, but remember to drink plenty of water to clear your stomach after eating. Do not eat more than two kinds of snacks every day.

2. Banana soybean milk

One banana, sugar-free soybean milk 100ML. Specific practice: peel bananas and press them into paste in a cup with a spoon; Pour the soybean milk into a cup filled with bananas, stir, and the bananas and soybean milk can be drunk. It is recommended to drink it immediately after it is finished, because banana soybean milk will turn brown after being left for a period of time.

3.banana salad

This is the simplest of so many methods. Cut bananas into small pieces, then mix them with salad dressing and put them in the refrigerator for a while. Cooking a fragrant and sweet banana dish is almost effortless! If you think that only bananas are too monotonous, add some fruits such as apples and pineapples, depending on the materials around you. Eating a bowl of salad before each meal can reduce the consumption of dinner, promote weight loss and supplement vitamins.

4.banana oatmeal

This is an absolutely healthy staple food, and it is very convenient to cook. First, add enough water to the oats and cook them, then put the bananas cut into small pieces, add some medlar, and cook them with slow fire for five or six minutes. If you like to drink milk, you can also add milk to cook it, which is more delicious!

Free from hunger, you can eat it at any time in the morning, noon and evening. It can be your snack or snack, and there is no limit! But it's best not to eat too much. No matter what you eat, seven points full is the way to keep fit. It can also be mixed with various seasonings to make it more nutritious and delicious, with multiple effects.

How to lose fat 3? What aerobic exercise can best reduce fat?

swim

Swimming is a sport that everyone loves very much in summer, and it is also a very good aerobic exercise choice when we lose weight, because when swimming, we have to exert our strength all over, and we need to keep swinging our arms and stretching our legs, so that all our muscles can be exercised during swimming. Although we need to exert all our strength during swimming, our breathing needs to be adjusted at this time, and the requirements for our cardiopulmonary function are also very high. Generally, swimming for half an hour can consume a lot of calories.

jogging

Jogging is the first choice when many people choose aerobic exercise, mainly because jogging is slow. It is an aerobic exercise suitable for men, women and children, and most people can do it. In the process of jogging, all the muscles of our body can be stretched, thus effectively exercising the whole body. In addition, after jogging for more than half an hour, our body began to burn fat, and we found that our body was sweating and heating rapidly, which showed that it was playing a sports role. Jogging can also adjust our physical coordination, even friends who don't like sports can choose this sport.

dance

Dancing can not only improve the flexibility and temperament of our body, but also be a very effective action to lose weight and fat. In the process of dancing, we consume no less calories than special sports. Moreover, the duration of dance movements is generally longer, so we also need more physical support, and the effect of reducing fat is better.