The fast-paced work in the city has made more and more OL enter the ranks of "women around". Their long-term habit of eating more and exercising less has accumulated a lot of fat on their waist, arms, thighs and buttocks. Although they are eager to restore the S curve, they are too busy to take care of their work and have to accept the reality of physical deformation.
In view of the problem of urban OL, we specially invited a senior fitness instructor to tailor a set of fast fat burning exercises for you. This cardio-pulmonary fitness program can help you get rid of excess fat in just 20 minutes of exercise every day, accelerate your body's metabolism, and make you have a perfect figure by shaping the curves of your arms, waist, abdomen and buttocks. The fitness instructor also pointed out that this exercise can make fat burn twice, that is, fat burns more fully and lasts longer during exercise. With the increase of exercise intensity, the speed of metabolism will be faster and faster, and you can achieve good slimming effect in a short time. Now, please move with the fitness instructor!
Eight fat burning exercises that "women's measurements" will fall in love with.
1. Action: Row by hand.
◎ Target muscles: latissimus dorsi and flexibility of shoulder and arm.
◎ Move: Hold your chest and abdomen, put your hands flat, and row your hands to the back of your body along both sides.
◎ Note: Keep your hands close to your chest, tuck in your abdomen, and keep breathing smoothly.
2. Action: Stand and lift your hips.
◎ Target muscle: gluteus maximus
◎ Move: stand with abdomen closed, contract hip muscles to stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
◎ Note: Always keep your abdomen tight during exercise to avoid shaking your waist when your legs are stretched backwards.
3. Action: Arrow squat
◎ Target muscles: quadriceps femoris and hamstring.
◎ Move: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. When one side is finished, move to the other side.
◎ Note: When squatting, avoid the front legs and knees exceeding the toes, keep the thighs and calves at 90 degrees at the lowest point of the body, keep the trunk upright, and slightly abdomen the whole time.
4. Action: Side lift with bare hands
◎ Target muscle: deltoid middle bundle (shoulder)
◎ Action: Stand with chest out and abdomen in, put your fists on your sides, and do lateral movements, repeating for 20 times.
◎ Note: Avoid shrugging, holding out your chest, blowing your head and abdomen, and moving your arms up and down in a controlled way.
5. Action: Stretch your arms
◎ Target muscle: pectoralis major
◎ Move: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then stretch upward.
◎ Note: Don't separate your elbows when exercising. Stretch up as high as possible. Don't separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
6. Action: The abdomen rolls on the mat.
◎ Target muscle: rectus abdominis
◎ Action: Lie on your back, put your hands on the opposite shoulder, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
◎ Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
7. Action: Stand and turn.
◎ Target muscle: deep muscle of waist and abdomen.
◎ Movement: Feet are shoulder width apart and arms are crossed on the chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
◎ Note: Keep the body posture of chest, head and abdomen. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
8. Action: Stretch.
◎ Target muscle: Stretch back muscles.
◎ Movement: Stand back and forth with your feet, raise your right hand over your head, bend your waist to the right, and stretch your left back muscles.
◎ Note: Pay attention to stand firm, control the stability of your body, and don't shake back and forth.
20-minute fat burning program
Time-movement-load
0~3 minutes-warm-up-in-situ high-leg exercises or climbing stairs at medium speed.
7~9 minutes-action 1: rowing by hand -20 times
3~5 minutes-action 2: standing and lifting hips-20 times each.
5~7 minutes-action 3: arrow squat-10 times or so.
1 1~ 13 minutes-Action 4: Side lift with bare hands-20 times
9~ 1 1 min-Action 5: Stretching with both arms-20 times
15~ 17 minutes-Action 6: Roll your belly on the mat-20 times.
13~ 15 minutes-action 7: standing and twisting-10 times or so.
17~20 minutes-action 8: stretching-10 times or so.
The slimming experience of secret fitness coach
◎ Choose music that suits you
Listening to your favorite music during exercise can help you spend boring exercise time, but you should pay attention to the choice of music rhythm not too fast, nor too lyrical.
Challenge yourself with competition.
Competition is a good means. You can use your lunch break to invite colleagues to do a 20-minute fast fat burning exercise and weigh regularly to see who has the better slimming effect, so as to motivate yourself to slim down!
Be patient.
The fat on your body doesn't grow overnight. You can't expect it to disappear in one day. If you are eager for success, the final result will only be helpless to give up. It is necessary to start with the simplest and easiest exercise, gradually increase the amount of exercise, and persevere in practice in order to obtain the perfect slimming effect.