1, the strongest fat burning movement
First, jump rope.
When it comes to aerobic weight loss exercise, skipping rope is naturally inseparable. Skipping rope is a high-intensity exercise. In the process of jumping, our whole body muscles will be tense, and we should also cooperate with the swing of our hands. This exercise can not only make us burn fat quickly, but also exercise the muscles of arms, hips and legs. We should keep breathing steady during the practice, and practicing with our companions can also increase their interest and motivation.
Second, aerobics
Aerobic exercise is very popular with women because its practice is not limited by time and place. We can practice with the coach in the gym, or watch CDs at home alone. Moreover, there are many kinds of aerobic exercise, whether it is lovely Latin dance or very powerful fighting exercise, which can help us burn fat and shape our body curves. We won't feel bored when practicing, which is very helpful for long-term persistence.
Third, let's go.
Yes, walking can also help us lose weight. If we don't like running, brisk walking can also help us burn calories. Walking fast is also suitable for all kinds of people to practice. If you keep practicing walking for more than half an hour every day, you can see obvious weight loss effect, and it is relatively safe and not easy to cause harm to your body. We can achieve better training effect by increasing the time and speed of practice.
Fourth, running.
Running to lose weight is one of the simplest ways to lose weight by exercise. You don't need any props, you can do it anytime, anywhere.
Morning and evening are the best time for running. In the morning, the air is fresh. Go out for a run and exercise. While breathing, you will face the warm sunshine. At this time, ultraviolet rays should not be too strong, which can help you improve your metabolism and let your body enter the fat burning state early. Running before eating at night is also good, the temperature is not so high, it is easy to start running, and it is also helpful to control appetite.
Verb (abbreviation for verb) tennis
Ball games have always been particularly popular, and tennis is one of them. What's more, there is a better effect of burning fat and shaping. Playing tennis is a very exhausting sport, and we can reduce the most calories in the shortest time.
Practicing tennis requires our eyes, body and mind to cooperate in an all-round way, which is very challenging, but at the same time it can improve the fun of sports. Sticking to playing tennis can make us have a slim and fit figure.
2. The role of burning fat and losing weight
1. Jumping box
Action: spread your feet to shoulder width, squat slowly, and lean forward slightly; Jump up until you are straight; Do 10 times continuously to complete a group, rest for about 20 seconds, and repeat the action.
Fit: thighs and buttocks.
Times: Do 3 groups, each group 10 times (after adaptation 15 times).
Step 2 stab
Action: Squat your right foot, do lunges, and make your knees at 90 degrees; Then stand up until the whole body is straight; Change the other foot and repeat the action; Do 10 times continuously to complete a group, rest for about 20 seconds, and repeat the action.
Suitable for: thighs, calves and buttocks.
Times: Do 3 groups, each group 10 times (after adaptation 15 times).
3. plank
Action: similar to doing palm pressure to support the body; Pull up the back and hips and keep the action unchanged for 20 seconds; Rest for about 20 seconds after finishing before repeating the action.
Suitable for: abdominal muscles
Practice: Do 3 groups, each with 20 seconds (it can be increased to 45 seconds after adaptation).
4.bobby burpis
Action: similar to doing palm pressure to support the body; Then the hand flexes and the body drops until the whole person falls to the ground and the palm is off the ground; Then put your palm back on the ground, straighten your arms, and jump forward with your feet. Your body looks like a shrimp. Finally, the whole person jumped up and clapped his hands on his head; Do it five times in a row to complete a group, rest for about 20 seconds and do it again.
Representative: the whole body
Times: Do 3 groups, 5 times in each group (after adaptation 10 times).
note:
The strength does not have to be "high". Please measure your physical strength and don't push yourself too hard.