Five aerobic training modes, efficient fat burning and fun training. If you want to lose weight effectively and efficiently, fat burning training is essential. I specially prepared relevant knowledge. I hope this article will help you! Now let's share five aerobic training modes, efficient fat burning and fun training, and practice together!

Five aerobic training modes, high-efficiency fat burning fun training 1 1, side plate support high leg lifting (4 groups *20 times)

This action can not only exercise your abdominal muscles well, but also exercise your leg muscle strength. Starting position: find a yoga mat. After lying on the yoga mat on the left side of the body, the forearm of the left hand is supported on the yoga mat, and the forearm is perpendicular to the upper body. Only the forearm of the left arm and the outside of the left foot are supported on the left cushion. Lift the left body off the ground at an angle of 30 degrees with the ground, tighten the core at the same time, and gently put the right hand on the right ear. After the core is tightened, the right leg bends and folds from the right side of the body, and then returns to the starting position. 20 times on the left and 20 times on the right.

2. Compound actions (3 groups in each group * 15 times)

First, the weight-bearing lunge of the barbell. After your feet are about shoulder width apart, put the barbell suitable for this training on your shoulders, with your hands at the same width, and then tighten the core. First, take the right foot as the support point, take a big step to the left with the left foot, and do a left lunge. After pausing 1 sec, return to the starting position and switch to the other side. Secondly, one-leg semi-squat support, that is, the feet are opened about shoulder width, the hands are crossed at the front and rear elbows of the chest and shoulder height, then the left foot is the support foot, and the right foot bends its knees to place the ankle on the upper part of the left knee joint. After the back is straight, bend down and squat, and keep this action for 20 seconds. Then lie prone on the yoga mat and kick, mainly after the body lies prone on the yoga mat, the toes of both feet and the palms of both hands are supported on the ground, and the whole body is parallel to the ground. Then after the left foot is lifted off the ground, the knee joint of the left leg bends towards the head until it approaches the lower abdomen, and then returns to the upper back of the body. After repeating 15 times on one side, the other side can rotate. Finally, jump box, that is, find a wooden box about the height of your knee joint, then stand upright with your feet about shoulder width, then bend your knees with your feet and jump vertically to the wooden box with your center of gravity in the front and upper position.

3. Medicine ball leapfrog (4 groups *20 times)

Starting posture: open your feet about one and a half shoulder width, stand up straight, hold a fitness ball with appropriate weight in both hands on your chest, and look straight ahead. Exercise process: jump forward for a while, then squat down for one second with your legs down, and pay attention to the fact that your upper back is straight and your eyes are always looking straight ahead', tighten your core, and then continue to jump forward repeatedly, and jump vertically for 20 times in a row 1 group.

4, supine Swiss ball from both ends (4 groups *20 times)

Starting posture: lie on your back on the yoga mat, with your feet and hands facing the ends of your body, both of them as straight as possible, and then put the Swiss ball between your feet. Practice process: After the core is tightened, the feet drive the Swiss ball to lift off the ground and perpendicular to the ground, and the hands are also lifted off the ground and perpendicular to the ground, that is, the hands and the feet holding the Swiss ball are lifted at the same time, and then slowly put back to the starting position at the same time, but it should be noted that the feet and hands should be lifted off the ground as far as possible, in order to ensure the continuous contraction of abdominal muscles, and the training effect will be better!

5. Compound strength training (3 groups *20 times)

1) Half squat with your back to the Swiss ball barbell. First of all, find a Swiss ball and barbell suitable for your training weight. The lower back is close to the Swiss ball. Then, hold the barbell in front of you with both hands at a distance, and spread your feet about shoulder width. Then, while the core tightens your body and squats for half a squat, hold the hands holding the barbell in the posture of biceps flexion, keep the peak contraction 1 s at the lowest point of half a squat, and then return to the starting position. Pay attention to keep your back straight when exercising.

2) Lie on your back and put dumbbells at both ends. After lying on your back on the yoga mat, straighten your hands and feet at the same time, and then open them at both ends of your body. Then, lift the dumbbell that suits your weight on your shoulder with your hands. After the core is tightened, lift your hands and feet off the ground at the same time, push them up with your hands, and then return to the starting position.

3) supine Swiss dumbbell bird. First, after lying on your back, rest your back on the Swiss ball, bend your feet and support them on the ground, and slowly pull the dumbbells suitable for your training weight from both sides of your body to the front of your body until your eyes can look straight.

Five aerobic training modes, efficient fat burning and fun training II. Vertical jump in situ

1, feet shoulder-width, stand well, knees slightly bent, and at the same time, upper body leans forward, making an angle of about 45 degrees with the ground, and arms naturally swing backwards in a semi-squat posture.

2. Jump in place while keeping your upper body straight and your arms swinging with your body.

3. Fall to the ground naturally, bend your knees to cushion and return to the starting position.

4. Do it for about 20 times and control the time for about 30 seconds.

Second, slide squat jump

1, starting from the semi-squatting position, put your hands on your chest to keep balance.

2. Jump up gently, lift one foot off the ground, extend diagonally to the opposite side, tighten the inner thigh, increase the stride as much as possible, adjust the center of gravity to keep the body balanced, and make the hip on the same side of the support leg feel stretched.

3. Quickly return to the starting position, repeat the action on the other side, and jump alternately from left to right 15 times.

Third, alternate side lunges

1, shoulders wide, toes tilted forward, hands holding small dumbbells on your chest.

2. The knee on the bending side is lunged sideways, the center of gravity moves to the side of the bending leg, and the upper body leans forward slightly.

3. Use your legs to control your body, shift your center of gravity to the other side, and also do side lunges. Do it alternately left and right 15 times.

Fourth, push-ups and jumps

1, starting with push-ups.

2. Hold the ground with both hands, tighten the core, jump with your legs apart, about shoulder width, and hold the ground at four o'clock.

3. Put your feet together and return to the starting position. Do it 30 times in a row.

Five, prone in situ mountaineering

1, starting with push-ups.

2. Abdomen, lift one knee to the chest, feel the abdomen squeezed, and keep the other leg stable. After the obvious stretching feeling is generated from the hip to the back of the thigh, the legs are retracted and the push-ups are returned.

3. Change the other leg to complete the same action, and repeat the two legs alternately for 30 times.