The best exercise method to reduce fat, the body is the foundation of our life, and exercise can also help us get rid of fat. Active exercise is also an attitude towards life. If you want to exercise yourself, you can consider this exercise. Here I will show you the benefits of the best exercise method to reduce fat.

The best exercise method for reducing fat 1 skipping rope

Skipping rope at the speed of 120 beats per minute can consume 667~990 calories per hour.

Such a small skipping rope really has a first-class fat burning effect! In addition, in the choice of skipping rope, you can choose a heavier skipping rope, thus increasing the training intensity of arms and shoulders.

run quickly

Jogging at a speed of 9 kilometers per hour can consume 554~822 calories per hour.

If you run at a fixed speed for an hour, even if you are resting, your body will continue to burn fat.

He said that if you want to achieve better fat burning effect, you can add sprints to jogging or increase the speed for a while. In addition, he also suggested that the ratio of exercise and rest should be kept at 2: 1 to achieve the best fat burning effect. For example, you can run for 60 seconds and then walk alternately for 30 seconds.

Intermittent movement of kettle bell

Doing kettle bell intermittent exercise can consume 582~864 calories per hour.

It is suggested that the kettle bell should be used for high-intensity intermittent exercise to make the fat burning effect last for 36 hours after exercise. In order to achieve the best effect, you should try to avoid rest when exchanging actions.

It is suggested to prolong the exercise time by changing the height of the body.

In terms of movements, it is suggested to do three movements: the kettle bell swings, the kettle bell squats, and the kettle bell moves high. After completing each movement, rest for 15~20 seconds, and then continue to complete the patrol of these three movements.

resist

Kicking can consume 582~864 calories per hour.

Whether you are boxing at home or in a fitness class, you should remember to keep the rest time between boxing and kicking short, and try to complete the action for 90 seconds and then rest for 30 seconds.

Stationary bicycle

You can consume 498-738 calories per hour.

In order to achieve the maximum fat effect after burning, it is suggested to ride at the fastest speed of 10 second at first, rest for 50 seconds, then ride at the fastest speed of 15 seconds, rest for 45 seconds, and finally take cycling for 20 seconds and rest for 40 seconds as a cycle, and then increase the resistance in time during riding.

The best exercise for reducing fat is 2 1, and leg lifting in situ.

Today I introduce you to high-intensity non-intermittent training, so it will be very intense, because we don't have time to rest halfway, but if you feel that you can't persist, take a proper rest for 5- 10 seconds halfway. This is a leg lift in situ. When doing this action, in order to make the action more standard, you can put your hand at your waist.

When we do leg lifts, try to touch your palms with your knees, so as to ensure that your leg lifts are high enough. If your movements have been standardized, try to speed up your movements and make the fat burn more violently, and stick to this effective movement for more than 45 seconds.

Bobby jumped up.

We also told you before that there is no need to rest between these movements. If you feel too strong, rest for 5- 10 seconds, which can ensure our training effect to the greatest extent. Bobby jump is also a common classic movement in our fat burning training, but you also need to make this movement a standard and don't relax every time you train.

Step 3 climb your legs alternately

Before doing this action, we need to keep a forward posture, tighten our abdomen, and then kick our knees alternately so that they can touch the oblique elbows as much as possible. If you can master the basic essentials of this movement, let your movement be faster and feel the burning of body fat in colleges and universities.

4. Lift your legs by hanging

This is a training action that needs to be completed with the horizontal bar. We need to grasp the horizontal bar with both hands, support our bodies with the strength of our upper limbs, and keep a suspended posture. Then keep the abdominal muscles tight, and let's bend our legs to complete this action. This action is a bit difficult. If you are training at home, you can use sit-ups instead of this training action.