1, rapid fat burning action steps
First of all, palm pressure
Step 1: Start landing on all fours, and then push up to the straight position. Please make sure that your shoulders are aligned with your wrists and fingers, and the pressure is concentrated on your fingertips.
Step 2: Tighten your navel, keep your spine straight and keep your body in a straight line.
Please be sure to associate your breathing with your movements. When you are low, bend your elbows outward to both sides, inhale slowly, then exhale, and you will stand up.
Repeat for 20 seconds, then rest 10 seconds.
Second, the board rotates and twists.
Step 1: Keep your shoulders straight. The position of the board is at the wrist, the navel is pulled, and the feet and hips are the same width.
Twist your upper body to the right, release your right arm and put it on top of you so that you face to the right. Remember to keep your feet on your toes.
Step 2: Fall to the position of the board next time, then twist to the left and raise your left arm.
Repeat for 20 seconds to make sure that you keep your position on the board before switching. Rest and land on all fours 10 seconds.
Third, the hip circumference of the side plank road plummeted (right side)
Lie next to us, facing to the right. Put your right forearm in front of you and clench your fist.
Step 2: Fold your left foot in the upper right corner and stand up until your whole body is on the mat, and use your right forearm to carry your weight. You can choose to put your left hand on your hips, or a more challenging action, raise your left arm on the ceiling.
Step 3: Slowly lower your right hip joint until it is slightly higher than your mattress, making sure it doesn't touch your mattress. Return your hip joint to its original position.
Repeat this action for 20 seconds, and then rest 10 seconds.
Fourth, mountain climbing
Step 1: Start pressing the starting position of the traditional palm-the hand and weight on the shoulder are just your toes.
Step 2: Move your right foot forward, bend your knees and put the weight on the soles of your feet.
Step 3: Change legs, so that the left knee is forward and the right leg is backward. It should feel a bit like running in a straight line.
Repeat for 20 seconds to ensure that your head is in line with your body and keep your abdominal muscles involved. Rest for 20 seconds.
Verb (short for verb) Superman
Step 1: The abdomen, arms and legs extend downward. Keep your neck in a neutral position.
Step 2: Keep your arms and legs straight (but don't lock them) and your torso still. At the same time, lift your arms and legs to the ceiling, arch your back with body form's slender "U" shape, and lift your arms and legs a few inches off the ground.
Step 3: Hold it for two to five seconds and put it back on the ground.
Repeat for 20 seconds, then rest 10 seconds.
Step 2 run to lose weight
Don't take part in this sport just because running is not limited by the venue and the execution cost is low. We don't ask you to invest heavily in professional sports products, but at least regular jogging shoes, sports bras and casual clothes are suitable. Direct fitness after work is very discouraged, and fashionable shoes will hurt your feet; The general bra has poor breathing and bad sweating; Formal dress will make your body unable to stretch freely. It is important to prepare some equipment before running.
You need to pay attention to the data.
If you want to lose fat, you need to use the stored energy. Generally speaking, in the first 20 minutes of exercise, the body will use glycogen first, and when it runs out, it will start to consume fat. Therefore, you need to ensure that the running time is more than 30 minutes each time to achieve a good fat-reducing effect, and at least three times a week to exercise with the same intensity. You can download a related fitness APP or function bracelet to help you record your daily exercise.
Try doing morning exercises on an empty stomach.
If there is no problem of hypoglycemia, try jogging on an empty stomach for half an hour after getting up. If you don't eat in the morning, your body can consume glycogen quickly and then enter the stage of decomposing fat. In this case, the consumption rate of body fat will be greatly increased. If you don't have this habit, you can start jogging 15 minutes every day, and then increase the intensity after getting used to it. I believe you will get satisfactory fat-reducing effect soon.
Enrich your pace.
Don't just run at a constant speed forever. Giving your body more stimulation and changes will help you metabolize more fat. For example, you can do a full-speed sprint of 20-50 meters, complete it at the fastest speed, then run a race of 1-2 minutes, and then start jogging at a low speed. Going back and forth several times like this can greatly speed up the process of fat decomposition.
Pay attention to your physical strength.
Whether running or walking, leg movements are closely related to leg types. If you want to make your legs straight and slender, don't exert any force on your calves when running, focus on your hips and thighs, let them drive your lower limbs, ensure that your calves are light and relaxed, and then land on your heels first and then on your toes, so that your feet can be evenly stressed.
Replenishing water is not only the focus of beauty
You know, fat burning is inseparable from the participation of boiling water, and ensuring a certain amount of water intake can make your fat reduction plan go smoothly. In addition to the 8 glasses of water you need every day, you can always prepare water cups in the gym to replenish your body with water.
Please rest assured of these concerns.
Q: Does running make your calves thicker?
A: No, first of all, women don't have enough hormones to make muscles grow easily. Secondly, leg muscles are far more difficult to shape than you think. After running, the calf will swell temporarily, which can be relieved by moderate stretching and massage.
Q: Do you need to drink functional drinks while running?
A: No, low-intensity running to break down fat will not overload the body, but the electrolyte and sugar contained in functional drinks will become a burden and reduce the weight loss effect.
Q: You can't exercise after dinner, but you can only run during the day?
A: Not exactly. Whether it is dinner or lunch, you should not exercise immediately after eating, so as not to hurt your internal organs. But there is no problem with moderate-intensity exercise for half an hour to an hour after a meal. If you don't feel well, you can stop resting immediately.