20 minutes of crazy fat-throwing, six movements, burning 400 calories. People with heart disease are not suitable for this sport. Exercise can improve the body's resistance. Aerobic exercise is very beneficial to our health. Simple exercise can also help us exercise. Now share six crazy fat-throwing moves that burn 400 calories in 20 minutes.

Lose fat crazily in 6 movements, burn 400 calories 1 1 in 20 minutes, and pull the kettle bell hard.

Hold the kettle bell in your right hand, bend down to keep your back straight, lift your left leg and straighten it backwards, keep your body in a straight line with your shoulder blades down, then put down your left leg and repeat the same action with your right leg. Pay attention to a certain body balance to avoid falling. Repeat each leg 12 times.

2. Turkey has stood up

Lie on the ground, hold the kettle bell in your right hand and straighten your right arm up. Keep your shoulders tight, bend your right leg and put your right foot next to your left knee. Push your right foot to the ground, turn over and support your left hip. Keep your upper body moving, and your left elbow touches the ground. Support your body with your left hand. Support your body with your left hand and right leg. Continue to move up and then leave the ground. Move your left leg backward and kneel on your left knee. Now, your left knee and right foot are on the ground, and your right arm is still locked above your head. The locking arm is more stable than the bending arm. When the arm is bent, the weight is completely applied to the muscle. This is a full-body movement, which is especially beneficial to the development of shoulder strength, and it is necessary to avoid making the arms too tired. Take a deep breath, tighten your muscles and stand up and squat like an arrow. Turn the above steps upside down and lie on the ground. Do it 6-8 times per side.

3, kettle bell squat down

This is a very strong hip exercise, and beginners can also use dumbbells instead. Keep your feet apart, slightly wider than your shoulders, tiptoe forward, and hold the kettle bell on your chest. Squat with your chest out until your thighs are parallel to the ground, then stand up and repeat 20-25 times.

4, kettle bell windmill

Grab the kettle bell with one arm, straighten it up and lock it above your head. Grab the kettle bell with your right hand and tilt your feet to the left. Lean your upper body forward from your hips and keep your back straight. Keep your eyes on the bell of the kettle and focus on your right leg. Pick up a kettle bell on the ground with your other hand and lift it slowly until your hands are raised above your head together. The key to this action is to keep the balance and strength of ankles, hips and shoulders, and keep your eyes on the kettle bell. Repeat 5-8 times

5. The bell of the kettle swings

This movement is mainly used to train hip joint strength and is the basis of all kettle bell movements. During exercise, it mainly acts on the muscles of buttocks, thighs and lower back. Legs apart, wider than hips, hold the kettle bell with both hands, inhale, and then stand up and let it out. Each group insisted on 12- 15.

6. The kettle bell will turn

Beginners can choose a lighter kettle bell for safety, and then choose a heavier one after gradually increasing the training intensity. Press your hands against your head and rotate clockwise around your head. Don't walk too fast. Repeat 20 times.

Six movements, crazy fat-throwing, 20 minutes of exercise, burning 400 calories, two morning exercises and five-step fat-throwing exercises.

1, comb your hair with your fingers.

After waking up in the morning, take a lateral position (both sides can be done first), arch your hands, and comb the half head on the same side with five fingers and fingertips, from the front hairline to the back hairline, 36 times on one side. Comb the other half in the same way.

【 Precautions 】 Apply moderate force, keep your fingers bent all the time, and comb the whole head in place.

2. Press Xiang Ying, Jingming and Tangyin.

After the first step, bend your thumb and lie on your back. Press Xiang Ying point on both sides of your nose with your thumb joint, first rotate it inward for three or four times, then rotate it outward for three or four times, then slowly push it to Jingming point along both sides of your nose, and press it up and down at Jingming point for three or four times, first push it to Tang Yin point with one hand (that is, one side), then press it up and down at Tang Yin point for three or four times, and then push the knuckles on the other side to Tangyin point. Repeat this action 36 times.

【 Precautions 】 When pushing up along both sides of the nose, it should not be too fast or too hard. Moderate strength and certain penetration.

Step 3 Rub your neck

After the second exercise, sit up immediately, warm your hands and then rub your neck 25 times on each side. You can wipe it all at once or alternately several times, and you can arrange it at will.

【 Precautions 】 The kneading speed should be fast, the neck should be as warm as possible, and the number of times should be adjusted and increased according to your own situation.

4, chest expansion: three expansions and one exhibition

Get dressed, down-to-earth, feet shoulder-width apart. After standing firm, do chest expansion exercises. After expanding the chest three times in a row, stretch your arms forward and then spread them to both sides. Do this 36 times.

【 Precautions 】 When expanding the chest, you must keep your arms flush with your shoulders, stretch your arms horizontally forward, and act in unison.

5. Cross your shoulders and waist.

Relax, hold half a fist in both hands, swing your right hand at your left waist and swing your left hand at your right shoulder; Then, while swinging your left shoulder with your right hand, swing your right waist alternately with your left hand for 36 times. When the shoulders and waist swing alternately, the waist should twist naturally and the movements should be coordinated and stretched.