How to burn fat is the fastest and most effective, and exercise is the fastest and most effective. It must be adhered to for a long time to have good results. If you want to lose weight through exercise, you can go to a professional institution and let professionals guide you to lose weight through exercise. The following is about how to burn fat fastest and most effectively.
How to burn fat fastest and most effectively 1 fast fat burning yoga, each action is repeated many times to achieve the purpose of reducing fat. Once you finish an action, don't rest, just do the next action. Doing yoga in this high-intensity way is similar to strength training aimed at reducing fat. This will also enhance your heart function and cardiovascular function. Doing this exercise often can keep you slim and calm.
Action 1 chair flow type
Coordinate your thighs and hips. Stand with your feet apart, hip width apart. Keep your arms straight forward. Sit down and squat (be careful not to let your thighs fall below the ground). Straighten your legs, raise your arms above your head and palm forward. Do 10 to 15 times.
Action 2 Worship the Moon
Coordinate your thighs, hips and core (abdominal, lateral and back muscles)
A, into a straddle fight, toes slightly outward, arms straight up.
B, squat down until your coccyx is almost at the same level as your knees (keep your knees behind your toes), and then straighten your ribs under the blue sky. Return to the initial position. Do 15 to 20 times.
Action 3 Cat-style to Cattle-style
Coordinate your core muscles with your upper body muscles.
A, hands and knees on the ground. The navel is pulled towards the spine, the back is round, the chin is contracted towards the chest, and the buttocks are tightened.
B, raise your head, chest and coccyx. Tuck your abdomen down and arch your back. Return to the initial position. Do 10 to 15 times.
Action 4 Puppy prone position
Push-ups coordinate the main muscles of the whole body and improve your balance.
A. Toe forward, press your hands on the ground, and lift your hip joint at the same time, from cat posture to puppy posture. Straighten your legs, press your heels on the ground, and keep this action 10 to 15 breaths.
B, and then the last action, the right foot takes a big step forward (keep the palm pressed on the ground and the left leg straight), and then bend the right knee (the knee should be directly above the ankle). Stand up, put your hands above your head and do fighting 1 (see your imagination). Bend the hip joint, return to the dog prone position above, put your right hand on the ground on both sides of your right foot, retract your right foot and lift the hip joint.
C, into a simple support posture, knee conveniently stick to the ground. The body forms a straight line from head to knee, and the hands support the body directly below the shoulders.
D, bend your elbow and do support push-ups. The chest is completely tilted to the ground and then returned to the supporting position. Lift the hip joint and return to the lower position of the puppy. Repeat in this order, this time, move your left foot forward to fight 1. Do 10 times on both sides of the body in this order.
Action 5 Tilt on the boat
Coordinate your core muscle and abdominal muscle A to lie down from the puppy, slowly put your knees on the ground, sit still, lift your upper body, put your feet flat on the ground, bend your knees, gently grasp the navel behind your thighs with your hands and pull it toward your spine, keep your back straight, put your feet on the ground, and tilt your back at 45 degrees. Hold this position and breathe 2 to 5 times. Straighten your back again and repeat 5 to 10 times.
Action 6 Type of lift ship
Coordinate your thighs and core muscles to tilt from the top of the boat. As your initial action, contract your left hip joint, lift and straighten your left leg. Start lowering, return to the initial position, and then change the right leg. Repeat 10 to 15 times on each side, and switch legs.
How to burn fat fastest and most effectively? 2. It's right to take a walk to lose weight.
The correct walking posture should be to hold your chest out, stride, and walk about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, walk in a straight line, and don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect. If you have decided to incorporate walking into your fitness program, here are some walking exercises for your reference.
Ordinary walking method
Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for parks or scenic roads.
Fast walking method
Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.
Can you get out of the mode? The seemingly simple after-dinner activity of walking has many benefits. That's probably what "walk a hundred paces after dinner and live to ninety-nine" means. For women, walking has a deeper meaning besides relaxing-losing weight, and paying attention to some small details on the way will be very beneficial to losing weight. ...
Quantitative walking method
Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.
Swing arm walking
When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.
Walking with rubbing abdomen
Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.
Maintenance after walking exercise
White-collar women may have to associate with high heels all day for work reasons, but it should be noted that leather shoes, especially soles, must not be too hard, and shoes should not squeeze their feet. When you come home after a walk, you'd better go barefoot and relax completely.
Pay attention to soaking feet with hot water when taking a bath, which can relieve foot fatigue. After taking a shower, sitting on the bed, relaxing your legs and massaging your hands from bottom to top will help promote metabolism and eliminate toxins. Strengthening leg flexibility is an effective way to prevent muscle stiffness. When working, sit in a chair, straighten your legs, and then do toe-hooking and toe-stretching exercises. A little exercise can greatly beautify your calf.
How to burn fat fastest and most effectively 3. The wonderful combination of slimming exercise and beauty porridge to lose weight
Weight loss exercises before going to bed help you burn fat easily.
You can choose digestible slimming porridge for dinner, and you can lose weight if you are not hungry.
Rose lover porridge:
Prepare 1 cup of white rice, 1 fresh rose, 8 cups of boiled chicken soup. Boil the chicken soup first, add the washed white rice and continue to boil, stir slightly, cook for 30 minutes on low heat, add rose petals and cook for 3 minutes.
If you want to add some sweetness, put some honey. This porridge also has the effect of beauty and weight loss. Roses can promote blood circulation and smooth skin. When honey is heated, protein and other nutrients will be converted into protease, which will make the stomach move quickly, reduce excessive absorption and help to lose weight.
Apple porridge:
Delicious, the fragrance of apples and the sweetness and sourness of raisins make this porridge the first choice for summer desserts. Drinking this porridge regularly can detoxify and prevent constipation, beauty beauty.
Yam and wolfberry porridge:
Because it is not easy to find in restaurants, it is better to buy yam and medlar and cook them at home. Lycium barbarum enriches blood and improves eyesight. Yam can promote appetite, eliminate fatigue and enhance physical strength and immunity. Want to know the weight loss method of yam? See: Chinese medicine recommends yam to lose weight.
Longan lotus seed porridge:
Longan meat is warm and sweet, nourishing blood and calming the nerves, lotus seeds are flat and sweet, nourishing spleen and kidney, red dates are flat and sweet, nourishing spleen and stomach, and glutinous rice is warm and sweet, nourishing middle warmer and benefiting qi. This kind of porridge is most suitable for people who often suffer from insomnia. Medicine knows that lack of sleep will stimulate appetite and lead to overeating.
Pumpkin milk porridge:
According to the chef, in addition to pumpkin, rice and milk, this porridge also contains onions and a small amount of gastrodia elata, which can soothe the nerves. The auxiliary materials are a little salt and pepper, and the taste is sweet and salty.
Do a set of fat burning exercises to lose weight before going to bed;
Step 1 Lie flat with your feet straight and slightly lifted, then bend your knees on one foot for 5 seconds, and change your legs to do the same.
Step2 Sit on your side, keep your right leg straight up for 5 seconds, and do the same action on the other side.
Lunge forward, keep your back straight and press down as much as possible.
Step4 Try to lift your right foot and hold it with your right hand for 5 seconds.
Step5 stands in front of the chair, with one hand supporting the upper body, keeping the upper body parallel to the ground, and the other hand sticking the mineral spring horizontally to the side.
Step6 Stand up straight with your feet and keep your body parallel. Do arm flexion with the hand holding the mineral water bottle, do 20 groups, and do the same action on the other side.
Lie prone on the floor with your arms straight forward.
Keep your arms and legs straight and lift for 5 seconds.