Two weeks of body fat burning training to rebuild yourself. Slimming has always been a concern for both men and women. Fat burning training can make us lose weight faster. I collected and sorted out two weeks of whole body fat burning training, so that you can reshape yourself differently. Let's have a look.

Two weeks of full-body fat burning training to rebuild a different self 1 sumo squat

First of all, separate your legs with a wide distance, abdomen and chest, and tighten your core muscles. Then slowly move your center of gravity back, imagine a chair behind you and sit back slowly. At the same time, the body leans slightly. Keep the whole action for 2 seconds, and then stand up straight slowly. People who try to squat at first should not force their bodies to be in the most standard state. They can do what they can first, and then gradually increase the difficulty. This action can exercise the inner thigh muscles and hip lines well.

Side plate bracket

Starting from the posture of plate support, your hands and arms are supported on the yoga mat, and your body is in a straight line. Then turn around and support your body with your left hand, with your right arm stretching upward and perpendicular to the ground, and support your whole body with the strength of your left leg and left hand. Pay attention to tighten the abdomen and buttocks all the way to keep the body balanced. Then support with your right hand and repeat the same action. This action can also tighten the abdominal lines after arm exercise, which is a necessary action for abdominal muscle training.

V starts at both ends.

Lying on your back on the yoga mat, your body naturally relaxes, your limbs are straight, and you are forced to lift. Lie flat, legs together, arms straight behind your head. When sitting up, your legs and arms are lifted up and down at the same time, moving closer to the middle of your body, folding your body shape in half with your hips as the axis, then restoring it to its original state, and then continuing to do the action from both ends. V-shape from both ends is the latest course to build perfect abdominal muscles. Although it is more difficult and effective than sit-ups, it requires a lot of strength. If you don't have enough strength at first, it is recommended to start with sit-ups and practice from both ends.

Two weeks of body fat burning training to rebuild a different self II. Nine good habits of burning fat.

Drink green tea before exercise.

Catechin contained in green tea is an important substance to accelerate metabolism and fat burning. In addition, the study found that green tea extract can improve people's endurance during exercise by 24% and increase fat consumption at the same time. Therefore, drinking green tea before exercise is good for losing weight.

Step 2 drink plenty of water

Lack of water easily confuses hunger and thirst. Drinking more water helps to suppress appetite, and adequate water is the key to maintain normal liver function in the body. The liver is an important organ that converts body fat into energy. Therefore, supplementing enough water is a very effective way to lose weight.

3. Keep your arms swinging 90 degrees when you walk.

Can you lose weight by walking? Really, as long as you swing your arm 90 degrees when you walk, it will not only speed up your pace, but also help you burn more calories. If you persist for a long time, you will find that your weight is getting lighter!

4. Listen to music while exercising

Choose your favorite light music, and then play it during exercise. Studies have shown that listening to music during exercise can increase fat burning by 20%. Because music can reduce fatigue, increase vitality and speed up your exercise. Besides, isn't losing weight while listening to music the best of both worlds?

5. Eat more "fat burning" foods.

Eating more foods containing combustion-supporting fat will make you lose weight easily while enjoying delicious food. Common diet foods containing combustion-supporting fat include pepper, green tea, oranges, apples and lemons. Add these foods to your diet to lose weight, and the effect will be more obvious.

6. Resistance movement is indispensable.

Muscle is a good helper to accelerate fat burning. One kilogram of fat can only consume 4- 10 calories, while one kilogram of muscle can consume 75- 125 calories, which is dozens of times worse. Therefore, turning fat into muscle is something that MM who loses weight must know. Walking, jogging, climbing stairs, sit-ups, push-ups or lifting dumbbells are all good ways to increase muscles.

7. Arrange diet before exercise

Eating a snack with low protein content 90 minutes before exercise can make the weight loss exercise more persistent and intense, thus burning more calories. This 90-minute scale is a key. If the meal time is too close to exercise, blood will rush into the stomach and weaken the exercise effect.

8. Jogging is also slimming.

Do you like beautiful scenery? Envy the fresh air in the suburbs? Then make an appointment with friends and go hiking on some hills. It is best to carry a heavy bag on your back, which will increase the difficulty of going up the mountain and naturally accelerate the burning of fat. Slimming and fun exercise, why not?

9. Exercise for at least 30 minutes.

Any exercise will consume calories, but if you want to deal with fat, you should exercise for at least 30 minutes at a time. This is a minimum amount of "enzymes that enhance the exercise effect and make the body produce fat burning". Aerobic exercise is a kind of weight-loss exercise that can enhance the weight-loss effect. Common aerobic exercises include jogging, yoga, cycling, race walking and swimming.

Then let's start today's training. This set of training seems simple. It only includes four movements, but the requirement is to repeat three groups. After completion, children's shoes will know its fat burning effect. Don't worry ~ you won't be disappointed!

Stand and support * 10 times, and keep your body as low as possible during exercise.

Climb the mountain in the same place *20 times, with knees at chest height and arms straight.

Squat *20 times, take a big step outward with one leg, stand up and raise your hands above your head.

Squat * 10 times, legs apart, palms shoulder width, squat to the lowest point.