How can people who are usually busy move efficiently, increase fat efficiency and reduce abdominal weight? You can try the fastest diet in the gym, hiit。
Hiit is a high-intensity intermittent training, a combination of aerobics and anaerobics, with short-lived and high-efficiency features, and only a few action combinations, completed within the required time frame, will allow you to keep the fat burning all day and hold on for seven days to narrow your waist。
Hit advantages:
1. Compared to traditional aerobics, hiit training promotes body fat and avoids muscle loss, after which the body is over-oxidized and continues to consume calories, making it thinner。
Two, hiit training takes a relatively short time and takes only 20 minutes to achieve a one-hour jogging effect, which many movements cannot achieve。
3 hiit training is more flexible and can start exercise without going out, either by moving or by combining a few self-heavy actions, which can be achieved by maintaining a certain training and rest time。
Six hiit training exercises
Start exercise at home, and there's nowhere to go with the fat
Action one
It's a simple and effective move that can quickly lift the heart rate and activate the entire muscle。
Position criteria: both feet together, with their hands naturally leaning on both sides of the body, then jumps quickly, while their hands stretch up to the top of the head, and jump again to the beginning. Repeat 30 seconds, take 30 seconds。
Action two, deep down
Crouching is a classic exercise to exercise the strength of the lower limbs and strengthens the hips and legs。
Position criteria: both feet are wide with shoulders, remain physically stable, slowly crouched down, knee levels are outward and do not exceed to the toe, thighs are down parallel to the ground and positions are restored. 15 moves, 30 seconds off。
Action three, bow
Bowing can further challenge the stability and strength of the leg, effectively shape the hip line and raise the base metabolic value。
Position criteria: body balance, big step, front leg bending 90 degrees, back leg stretching straight, then alternating. Ten moves each, 30 seconds。
Action four, alternate tablet support
This action empowers the core, protects the spine and reduces the risk of injury。
Position criteria: hands on the side, wide with shoulders, a straight line to the body, and then arms to the right and right are supported, and muscles to the arm and abdomen are trained. Repeat 30 seconds, take 30 seconds。
Move five, dive and jump
This move not only provides exercise to abdominal and leg muscles, but also improves physical coordination。
Position criteria: hands on the ground, body on the flat side to support position, tight abdominal muscles, joint jumps with legs, 30 seconds repeat and 30 seconds rest。
Action six. Up and down
This action can be the upper limb force, exercise arms, shoulders and chest muscles。
Position criteria: find a suitable height, put your hands on it, carry out push-ups and feel the muscles of the chest and arm working. Repeat 15 times, 30 seconds。
The entire set of movements circulates four times, with no more than 30 seconds of rest between the movements, allowing for a rapid increase in the heart rate, full body mass and increased calorie consumption。
Note:
1. Each training is followed by stretching and relaxation of body muscles, which reduces the appearance of acid pain and helps to restore and grow muscles。
The next day after the training, low-intensity training such as runaway, stretching and so forth can be conducted, and a new round of training can be launched on the third day。
In order to improve the fat effect, we also need to manage diets and reduce calorie intake in order to raise the calorie gap and contribute to the reduction of the waist。
4. Ensuring adequate water consumption at around 2-3l per day accelerates body metabolism and contributes to fat decomposition。
5. Be careful not to stay up late and sleep for eight hours a day, making the body more efficient。
