1, indoor in winter 10 minute fat reduction method
HIIT exercise has many benefits. During high-intensity exercise, you can burn more body fat and improve the level of growth hormone like strength training. After exercise, you will continue to burn fat and improve your metabolism. Usually, HIIT takes 10-20 minutes to complete the training. No equipment is needed, and the debris time can be fully utilized to effectively exercise anytime and anywhere.
For beginners, there are also some things to pay attention to before HIIT training. For example, to ensure that your physical condition is normal, you can do strenuous exercise; Start with a small number of simple actions, and the intensity should be gradual; Overweight friends or friends with high body fat can start HIIT training from bicycles and rowing machines. Don't go to HIIT by train for two days in a row. If you don't give your muscles enough rest time, you are prone to strain and cumulative injury. Ensure the intake of diet, especially staple food, and protein should also take it normally.
In order to achieve better training effect, a set of very practical ten-minute high-efficiency fat-reducing movements is popular in HIIT circle, and trainers can choose appropriate movements according to their own situation. Four or five movements are a group, each movement lasts for 30 seconds, with an interval of 10 second, and each group rests for 30 seconds. These movements are basically panting and sweating, but the body can achieve a state of efficient fat burning and subsequent continuous fat burning, and the efficiency of weight loss is very high. At the same time, Herbalife mixed protein beverage is used as a nutritional meal replacement, which is high in protein and low in calories, and truly reduces fat and metamorphoses.
Low leg lift
Keep your upper body straight, look forward, lift your legs horizontally alternately, breathe regularly, and slowly raise your heart rate to warm up.
● Touch your knees alternately.
Spread your legs, touch your right knee with your left elbow, and then exchange. Pay attention to stabilizing the center of gravity.
● Lie flat and stretch your legs.
Touch your head with both hands, stretch and bend your legs, touch the relationship between your right leg and your knees with your left elbow, and vice versa, exercise and burn abdominal fat.
Low jump and squat.
Keep your upper body straight, with your legs about 50 cm apart, and gently jump down and squat. Jump up and inhale, squat down and exhale.
● Squat backwards.
Keep the pelvis neutral, the upper body upright, and the knees touch the ground (or close to the ground) when the calf touches the ground backwards.
● Turn jump on and off.
Use your hands and feet, open and close the cycle jump in place, pay attention to controlling the breathing rhythm and breathe regularly.
● Kneeling push-ups
Knees on the ground, waist upright to do push-ups, elbows at 90 degrees when leaning down, exercise the core strength of upper limbs.
Hiit refers to high-intensity interval training, which is highly respected because of its remarkable effect of reducing fat and slimming. This fitness method recommended by the following small series is very popular abroad. In 20 minutes, through repeated action training, you can enhance people's cardiopulmonary function and exercise the whole body muscles. Suitable for beginners of hiit. Try it quickly.
Part 1: warm-up part (each action is repeated for one minute).
① Stand with your legs crossed, with your upper body bent, your arms straight and your palms touching the ground. If you can't touch it, try to get close to the ground.
② Stand, put your hands on your ears, bend your left leg and touch your left knee with your right elbow. Then, change sides and repeat the action.
(3) The legs are separated, slightly wider than the shoulders, and the waist is twisted left and right.
④ Stand, step backward with your left leg, then kick forward with a little force, repeat for about 30 times, and then lift your right leg.
⑤ Standing posture, the left leg swings back and forth like a pendulum clock for about 30 seconds, and the right leg swings.
Part II: Formal training (3 groups for each movement, 20 seconds for each group, with a break between each group 10 second).
Action 1: Stand up, jump up, spread your legs apart and spread your arms to your sides.
Action 2: Stand with your arms bent on your chest, your legs spread shoulder width, and squat down; Stand up, get up and lift one leg at the same time, and throw your arms behind you.
Action 3: Kneel on the mat, bend your elbows, support the ground with your hands, lift your calves, then straighten your arms, move to the other side, and bend your elbows to do push-ups.
Action 4: Lie on your back, with your legs straight off the ground, your upper back off the ground, your hands on your ears, your left leg bent and close to your upper body, and your left elbow touching your left knee. Then change your right leg and bend your knees, and your right elbow touches your right knee. Repeat the action like this.
Action 5: Stand, lift your left leg, touch your left ankle with your right palm, then lift your right leg, touch your right ankle with your left palm, and so on.
Part III: Stay relaxed and rest for two minutes. The body must exercise for 2 minutes and can't stop. After 2 minutes, start the second round of action and repeat the second part of the training in order.
2, winter weight loss habits
walk
Sunny days in winter are very popular, so walking in the sun is a pleasant thing. Walking for more than half an hour can improve the body's metabolic ability and make the thigh curve more perfect. Walking for more than 2 hours can burn fat.
2. Moderate tonic
It's cold in winter, and some people will make special supplements in the traditional way, but in fact, modern people's eating habits and ordinary diet can provide people with enough nutrition and energy, unlike in the past, when they only had the opportunity to eat nourishing food in winter festivals. Therefore, winter tonic should be moderate, and choose low-fat foods such as chicken, mushrooms, mutton and melon.
Eat less and eat more.
Eating less and eating more can increase the consumption of energy needed to digest food, reduce energy absorption, avoid hunger and malnutrition, and satisfy the taste. Therefore, it is advisable to eat less and eat more meals in winter, and chew slowly. Drinking more tea water can enhance metabolism, including fat metabolism, discharge waste in time, and prevent the accumulation of fat secondary metabolites in the body. Drinking more water can also relieve hunger. Drinking lotus leaf tea and cassia seed tea can not only relieve greasy food, but also reduce the intake of greasy food and accelerate fat burning.