Fast walking is a very common way to keep fit. Almost everyone can use this sport, but it is not suitable for practicing at home.
If you want to do similar training at home, you can use jogging, running, leg lifting and jumping instead. If these four kinds of training are arranged properly, the training effect is far stronger than walking.
For example, "2 minutes jogging+1 minute running +20 open jumps +20 leg lifts". In this way, running and jumping in place for five minutes consumes more fat than walking for at least 20 minutes, which is more beneficial to improve explosive power, coordination and cardiopulmonary endurance.
As long as you adjust the training time and times of each movement according to your own ability, you can achieve a beautiful training!
In addition, some simple muscle strength and resistance training can be carried out at home, which is more helpful for shaping.
Such as flat support, squat, push-ups, etc. Pay attention to the intensity that suits you, step by step, combine work and rest, and have a proper diet and rest, and you can achieve your goal.
However, if conditions permit, buying a treadmill can also realize the fast walking mode.
But if we do family fitness to lose weight, of course we don't want to invest so much.
Here I recommend two kinds of training, which can achieve the desired effect without too much space and money.
? HIIT, Chinese name is high-intensity interval training. As the name implies, it is a kind of high-intensity exercise and low-intensity exercise alternately.
What are his strengths? I summarize the following points!
1 There is no requirement for space.
? Since it is suitable for home, of course, the requirements for space and venue are not high. It can be said that we only need one square meter of space at home to exercise.
It takes a short time,
? It's not like running. This low-intensity exercise takes a long time to have a good weight loss effect.
? Because he belongs to high-intensity intermittent exercise, we only need to do 10 to 20 minutes every day to have a good fitness effect.
3. Good fat burning effect and long duration.
? High-intensity intermittent exercise causes EPOC (excessive oxygen consumption), and we will continue to burn fat for 72 hours after the exercise. Do you think the effect is good?
4 muscle building and shaping
? High-intensity exercise can also effectively stimulate the secretion of growth hormone, and growth hormone, as one of the most important hormones in exercise, has a very direct effect on increasing muscle and reducing fat!
Having said so many benefits, what does the HIIT movement include?
? Broadly speaking, as long as it conforms to the alternating motion of high intensity and low intensity, it belongs to HIIT motion. For example, if you jog for a while and sprint for a while, it is alternating between high and low intensity.
? Here, I recommend several sports that are suitable for home travel and can be exercised anytime and anywhere.
1 Push-ups are also called bobby jumps.
2 Turn jumping on and off
3 mountaineering run
I recommend these three here, of course, including many.
Why only recommend these three?
? Because I think these three actions have little influence on the floor, which is suitable for friends on all floors. Stop knocking and let the people on the lower floor come to you. Said you were a pain in the ass.
Recommended training plan
? These exercises are quite intense and are not suitable for long time.
? I suggest doing each movement for 20 to 30 seconds during training.
? Take a rest for 20 to 30 seconds every day and do a few groups, and you can achieve a good fitness and weight loss effect!
? Strength training is what we usually call muscle training. This is also a sport suitable for home travel.
? We can do all kinds of push-ups at home to exercise our chest muscles.
We can also do all kinds of belly roll training. We have abdominal muscles.
We can also do squats and exercise to strengthen our leg muscles.
We can also exercise the core strength of waist and abdomen through flat support.
And so on ... There are many kinds of sports, which need us to discover constantly.
? Diet is the root cause of our obesity, so whether we want to achieve fitness or lose weight. Diet control should be put in the first place, which is the basis for all your exercises to achieve results.
? Secondly, cooperate with these two sports modes that can be exercised at home. I believe we can also build an image at home.
I'm running! A family bodybuilder!