Burning fat at home, exercise is an important way for us to maintain our body function. Everyone wants to have a bumpy body, and the perfect body doesn't have to go to the gym. There are also some simple fat burning exercises that can be carried out at home. Learn about burning fat at home.

Fat burning at home 1 1, simple jumping and fat burning.

Open jumping is a kind of exercise with good fat burning effect. First keep yourself upright, then tighten your abdomen and hips, and then jump up. In this process, your legs are separated, your hands are folded on your head, you jump continuously, your legs are together, and your arms return to your sides.

This is an aerobic exercise, which can help improve the metabolism of the body and drive the muscles of the whole body. For dieters, this is the most convenient fat burning exercise at home.

Bobby burns the most fat when he jumps.

Keep your body standing, tighten your abdomen and buttocks at the same time, squat down and land on your hands, then jump back with your legs until you reach a push-up, and keep your body upright during this process.

After doing push-ups, your legs return to squat, then jump into a standing position, and finally jump up again. This is a complete Bobby jump.

Bobby jump is a very good exercise with fat burning effect, which can not only help to eliminate excess fat on the body, but also shape the image and achieve a very good slimming effect.

3. Squat and stovepipe are the most useful.

First, straighten your back, keep your legs shoulder width apart, tighten your abdomen and buttocks, then slowly squat down so that your thighs are parallel to the ground, and then jump up when you feel obvious tension in your thigh muscles. This is an exercise that can promote blood circulation in the lower body and improve metabolism in the whole body. It is a very good exercise to lose weight.

In addition to the above three kinds of exercise methods that can be carried out directly, you can also use some tools to achieve the effect of slimming, making people exercise less boring.

Oval push-up bracket

Push-up bracket is simple and looks like a wheel, but it has strong stability and plasticity to the figure.

Fat burning action at home 2 love-hate super fat burning action

Action 1: Start and end the jump.

Jumping 10 minutes can consume 100 calories.

Opening and closing jump, also called "star jump", is the most common action to warm up! It is also a classic action of burning fat to lose weight. It is a combination of aerobic and anaerobic, and almost all muscles and joints will be driven. It is the most fun three-minute sweat-burning action!

Turn jump criteria on and off:

1. Stand up straight and put your hands at your sides.

2. When jumping up, put your feet outward, put your hands above your head, and don't high-five.

3. When landing, put your feet together and return your hands from the top of your head to your sides.

Action 2: Skipping rope

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.

Action 3: Bobby jumps.

Bobby jumps 10 minute and consumes 1 15 calories, which is twice as much as running.

Sit-ups are a combination of squats, push-ups, jumps and other movements. They are recognized as fat killers all over the world and need very little space. It can not only burn fat efficiently, but also accelerate the metabolism of the new city, so that you can develop a physique that is easy to lose weight and not fat. At the same time, Bobby jumps to burn fat faster than the opening and closing jumps.

Bobby jumping criteria:

1. Keep standing with your knees slightly bent. Get down and put your hands on the ground.

2. Hold your hands on the ground, push your legs back as far as possible, and your body is in a flat support posture.

3. Complete a push-up.

4. Restore your legs and keep your posture.

5, use the explosive power of the legs to jump up, the higher the jump, the better, and the toes touch the ground. Repeat the action.

Each action lasts for 30 seconds with an interval of 20 seconds. Each action cycle consists of 6 groups, with 15 minutes per day. Beginners can gradually lengthen their exercise time.

Burning fat at home 3 9 high-intensity whole body fat burning exercise

Action 1:

Stand with your knees down and your hands on your sides.

Grab the mat with both hands and jump back with both feet.

Enter the inclined plate and keep 1-2 breaths.

Jump back to your knees, stand up straight, and stretch your arms up.

Repeat exercises 5-8 groups dynamically.

Action 2:

Stand with your feet slightly wider than your shoulders.

Spread your toes 45 degrees outward and put your hands behind your head.

Exhale, bend your hips, bend your knees and squat. It feels like sitting in a chair.

Then jump up, land and stand back.

Repeat exercises 5-8 groups dynamically.

Action 3:

Stand with your feet about two shoulders apart and your toes forward.

Raise your arms sideways, exhale and bend forward, down and forward.

I came to a place parallel to the ground, with my knees slightly bent.

Touch the inside of your left foot with your right hand and the inside of your right foot with your left hand.

Spinal torsion, dynamic repetitive motion 5-8 groups.

Action 4:

Lie on the mat with your hands at your sides.

Feet apart, hip width apart, ready to inhale.

Exhale, tighten your core thighs and straighten your arms.

Into the inclined plate, the elbow bends down into a four-column shape.

Repeat exercises 5-8 groups dynamically.

Action 5:

On the basis of action 4, after four columns.

Open the body to the right and enter the type of side support.

Repeat exercises 5-8 groups dynamically.

Action 6:

Lie on your back on the surface of the mat and bend your knees close to your hips.

Feet are hip width apart, hands behind your head.

Stretch the spine, exhale, lower the head, neck and thoracic vertebrae.

Roll one section at a time to the position of the shoulder blade.

Keep breathing for 3-5 times, and dynamically repeat the exercise for 5-8 groups.

Note that there is no pressure on the neck, and the confrontation between the head and the hand is about 5%

Action 7:

On the basis of action 6, straighten your legs

Put your hands on your sides and pat them up and down.

A respiratory valve is grouped with 5- 10 times.

Dynamic repeat 5-8 groups

Action 8:

On the basis of Action 6, twist your body to the right.

Your left elbow touches your right knee and straighten your left leg.

Repeat the exercise on the other side, and the two sides are a group.

Dynamic exercises 5-8 groups

Action 9:

The inclined plate is supported on the ground or a foam brick yoga chair.

Bend your right knee close to your chest and repeat your left leg.

Cross your legs once as a group.

Dynamic repetitive motion 10- 12 group