2. Adoption? HITT？ The benefits of exercise.

3、? HIIT？ Matters needing attention in exercise mode

4. How many people lose fat efficiently? HIIT？ Exercise.

First, what is it? HITT？ Exercise?

HIIT training is a very popular way to reduce fat in the field of fitness. HIIT training is favored and promoted by friends who are reducing fat. In sports, friends adopt a high-intensity, multi-group and low-intensity training mode. Make the body's aerobic and anaerobic energy supply systems run at the same time, thus burning a lot of fat in the body, reducing the body fat rate and achieving efficient exercise effect.

Second, adoption? HIIT？ Benefits of exercise mode

1、? HIIT？ Exercise is more efficient than ordinary aerobic exercise.

In terms of reducing fat, HIIT training is essentially different from ordinary aerobic exercise. For example, ordinary aerobic exercise, you jog for an hour, and the first 30 minutes are just consuming glycogen for metabolism. This time, you didn't burn fat, that is to say, although we exercise 1 hour, we only have 30 minutes to burn fat.

HIIT training can effectively improve the aerobic and anaerobic capacity of the body and accelerate its own metabolic rate. It can make the fat after exercise continue to burn at high speed, and the exercise effect is much higher than that of ordinary aerobic exercise, and it can achieve greater fat reduction effect in a short time.

2、? HITT？ Exercise has many beneficial aspects.

HIIT training is more planned, and it needs to be fully prepared before training. Knowing the movements we practice can not only exercise, but also learn some fitness knowledge during training. HIIT training is not only the overall training of our bodies, but also many of its movements are targeted. For example, the action of rolling the abdomen is aimed at our abdominal fat. While reducing fat, it can activate our abdominal muscles more effectively, burn fat and improve body muscle content. However, ordinary aerobic exercise that we often do can't do this.

3、? HIIT？ Exercise can protect muscles.

Aerobic exercise, most of them are good assistants to reduce fat. However, when we do a lot of aerobic exercise, we lose a lot of water and muscle in our body. HIIT training has solved this problem well. It combines anaerobic and aerobic exercise during our training to keep our muscles in good condition. When we burn a lot of fat in our body, we don't lose a lot of muscle. On the contrary, in some HIIT exercises, it can help us to increase muscle mass. Let's lose fat and make our body have a perfect sense of lines.

Three. Attention points of HIIT sports mode:

1, try to maintain physical strength before exercise.

Friends who want to use HIIT to keep fit have to work harder than special aerobic exercise. Because it is a combination of anaerobic and aerobic exercise, it will be more tired than running. But it can effectively exercise the main muscle groups of the whole body in a short time. Therefore, for some people who have no sports foundation, it is necessary to choose the appropriate amount of exercise.

2. Warm up before exercise

Before the HIIT training begins, you need to do enough stretching or warm-up. Before we start, we should activate all parts of our bodies, and we can warm up with some common aerobic equipment. For example: treadmills, elliptical machines, rowing machines, bicycles, etc. Warm up with these instruments for 8- 10 minutes, so that the metabolic organs are in normal working condition, and the joints and ligaments adapt to the normal movement below.

Fourth, how much is the efficient fat reduction? HIIT？ sports

Action 1: Squat and jump with your feet.

Squat down, keep your left and right legs apart, make sure one leg is on the pedal, the other leg is on the ground, your knees are bent, your arms are bent on your chest, and your hands are folded.

The left and right feet are centered on the pedal, moving and jumping left and right.

Always keep one foot on the fitness pedal and the other foot on the ground, and then do a squat jump alternately left and right.

Training times: generally 3-5 groups, each group does 15-20 times, and the rest between groups is 10 second, which can be adjusted according to its own exercise tolerance.

Precautions in training: When pedaling, make sure that your feet follow the ground first, and then transition to your toes, otherwise your feet will touch the ground. Reduce the buffering force to joint movement and avoid calf muscle strain.

Action 2: Squat down and jump with an arrow.

Keep your body straight and stand with your front and rear feet apart. When squatting, keep your knees off the ground and bend them at 90 degrees.

The legs jump vertically upward together, cross and change legs in the air, and after landing, they become lunges and squats after changing legs, and repeat the action.

Training times: generally do 2-3 groups, 10 or so legs alternate, which can be adjusted according to your exercise tolerance.

Matters needing attention in training: when jumping in an arrow step, keep your body stable, and don't shake back and forth, left and right, so as to avoid injury in sports.

Action 3: Jump the box.

Stand with your feet shoulder width apart, adjust the distance between your body and the box (the best distance to jump on the box), naturally hang down your arms, and make fists with your hands.

Tighten the core muscles, quickly bend your legs into a squat posture, move up under the power of swinging your lower limbs and arms, jump into the box, and then stand upright.

Keep your body posture, jump out of the box and jump to the ground. When landing, your legs are squatting.

Training times: 3-4 groups, each group does 10- 12 times, and the rest between groups is 20 seconds, which can be adjusted according to their exercise endurance.

Training notes: when loading and unloading boxes, you should tread lightly. When unloading boxes, you should keep your body buffered by squatting to reduce the risk of joint injury.

Action 4: Static Side Stretching

Squat posture, the foot distance is four times the shoulder width, and the arms are bent on the chest.

Move the center of gravity alternately left and right to stretch your legs to the maximum.

Training times: generally do 3-4 groups, each group does 8- 10 times, which can be adjusted according to its own exercise tolerance.

Points for attention in training: keep your body stable, stretch your legs to the maximum extent, and relieve muscle fatigue caused by the above exercises.

Conclusion:

The above four efficient fat burning actions, I hope friends can practice more and practice in many directions. Bian Xiao suggested that some body-facing movements can be carried out in this direction. It can not only alleviate the negative emotions caused by exercise fatigue, but also bring exercise effect to trainers. I also hope that everyone will control their diet during exercise for three months, and you will definitely see the effect! Have you learned these high-efficiency fat-reducing HIIT campaigns?