Four efficient fat burning actions, friends who want to lose weight must learn, can effectively achieve the purpose of losing weight, and lose weight quickly without rebounding, especially suitable for friends who want to lose weight quickly. Let's take a look at what an efficient fat burning action is.

Four efficient fat burning actions 1 First lie on your back and lift your legs.

Lie on your back, keep your upper body close to the ground, keep your legs straight, make a 90-degree angle with the ground, and breathe slowly. You can do five groups every day, 20 in each group, depending on your actual situation. If you think you can do more groups, you can continue to do it.

Second, jump up and down

Stand up straight, legs apart, shoulders wide, arms naturally open, and your body jumps up. Pat your head when you jump, squat down and cross your fingers when you bounce back. This action seems simple. I do five groups every day, 30 in each group. In fact, I am a little tired.

Third, lie flat at both ends.

Feel the abdominal force on the abdomen, lift your arms and feet at the same time, and slowly return to the original state after lifting. This action seems simple, you will be very tired during exercise, but the fat burning effect is very good. Practice five groups every day, ten to twenty times in each group.

Fourth, climb the mountain for 30 seconds.

Bend down, spread your feet naturally, support your body with your arms, and move your feet forward alternately quickly. When doing this, try to keep your body balanced and your upper body still. Try to stick to this action for 30 seconds at a time. If you feel tired at first, stick to it as long as you can. Just do it a few more times.

But novices also need to pay attention to some details when practicing efficient fat burning projects.

Note 1: Don't be too hard on yourself. It will be very tiring to start practicing the fat burning project. If the target amount is not reached, it depends on the individual situation. Don't feel depressed in the process of losing weight, otherwise you won't be able to stick to it.

Note 2: Any fat burning project needs to be warmed up. Generally speaking, 5- 10 minutes is more appropriate. If you don't warm up, your muscles will be very painful after finishing the fat burning project, and you will not be in the mood to continue doing it after one day.

Note 3: Don't drink water or eat anything immediately after finishing the fat burning exercise. Let yourself rest for 20 minutes, then add warm water. After half an hour, choose low-calorie foods, such as apples, cucumbers and low-calorie vegetable juice. Because these fat burning projects will continue to burn fat within an hour or two, if you eat high-calorie food at this time, your body will absorb calories more efficiently. This loses the meaning of burning fat.

Four effective fat burning actions 2 run in situ

Effective point: tighten thigh muscles

Choose an open space of about one square meter indoors or in the corridor, and run barefoot every day 15 minutes.

climb the stairs

Effective acupoints: calf, thigh and buttocks.

Going up and down the stairs three to four times a week for 30 minutes each time can consume about 400 calories and strengthen the muscles of calves, thighs and thighs.

Exercise method: Repeat the actions from step 1 to step 4, with 20 times as a group, and 2 groups of left and right feet.

Step1-Put the small step on the right side of your body, put your right foot on the step and your left foot on the ground.

Place the small step on the right side of your body and step on the step with your right foot.

Step2— Squat slightly, and don't exceed your toes when your knees are bent. Description: The function of these two steps is to beautify the calf and reduce leg fat.

Step 3-Focus on your right foot to support your weight. Lift your left leg to the outside and stop at the top.

Step 4-Count to 5, put your left foot back to the ground, and then change your feet several times. Description: These two steps can help to eliminate the fat accumulated in the buttocks, tighten the muscles in the buttocks and reduce the fat in the buttocks.

be on foot

In the hustle and bustle of the city, day after day, how many beautiful fitness plans are stranded again and again. At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual.

Then we can go after eating. You should know that you can't do any strenuous exercise after eating. If you do strenuous exercise, your stomach will droop, so you can walk after dinner, and you can burn fat quickly by walking for more than two hours every day.

rope skipping

A person 1 15 kg skips rope at a medium speed of 10 minutes, which can consume about 100 calories; Fast skipping can consume more than 105 calories in10 minutes.

Skipping rope can make muscles elastic, strong and slim, and eliminate excess fat in hips and thighs.

Skipping rope standard:

1, don't jump too high, the rope can pass;

2, the body is relaxed, and it is necessary to coordinate the landing with the forefoot;

3. You can use many different skip modes.