There is a breathing method before, and a female celebrity "sees it and eats it" later. What other tricks can human beings have to lose weight?
(picture from the public account-Harper’s Bazaar) _p5hr _p5hr _p5hr _p5hr 28 -"Lying thin".
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Lying thin can be achieved thanks to increased muscle! Research data shows that for every pound of muscle gain, the body can burn 4-7 calories more per day. After the muscle is increased, the body can withstand more intense training, even when resting, it can also accelerate the fat burning rate, which brings about the "afterburn effect"!
(picture from the network)
What is the "afterburn effect"
"afterburn effect" refers to,After a sufficient amount of exercise is over, your body will continue to burn calories at a higher rate.
To put it simply, after you hum and hum in the gym, your whole body aches, as if you were beaten up by someone, so you plan to give yourself a day off to adjust and adjust.
During the rest of the day, in order to make up for the oxygen consumed during exercise, the body will work faster and burn more calories, allowing you to sit, lie down, or even fall asleep Can also be thin. You can also pick up the delicacies you gave up. The so-called exercise is in place, and the food is not a waste.
(picture from the network)
how to achieve the "afterburn effect"
exercise is divided into aerobic exercise and anaerobic exercise. Among them, anaerobic exercise is explosive and has a high load intensity. Therefore, it needs to generate a lot of energy quickly and is more suitable for the "afterburn effect".
Common anaerobic exercises include weight-bearing squats, sprints, wrestling, etc., which require the cooperation of equipment or other small partners.Not very friendly to office workers or friends living in the dormitory.
So what is the HIIT sport suitable for homes?
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recommended HITT movement
HITT high-intensity interval training can be said to be the most recent C position, shouldn't you have heard of it in the mixed fitness circle? It uses a short period of training, plus a short period of rest, to repeat the cycle, so that the heart rate can quickly rise to the fat-burning zone, so it can achieve the so-called goal of consuming more calories in a short period of time.
Many fitness kings, such as , Pamela, , Saturday Wild, etc., will have a set of HITT tutorials in their videos.
(pictures are from Beep Beep Beep, I want it)
Friends who have a good meal, HITT can have a set!
such
Action One: pedal squat jump
(number of images from the public - Bazaar)
Training times: generally 3-5 sets, each set 15-20 times, rest 10 seconds between sets, can be adjusted according to your own exercise tolerance.
training attention points : When stepping on the pedal, make sure that the heel touches the ground first, and then transitions to the toes or the soles of the feet. Reduce the buffering force for joint movement and avoid calf muscle strain.
Action II: lunge jump
(number of images from the public - Bazaar)
When squats,Keep your knees away from the ground and bend your knees at an angle of 90 degrees. The two legs work together to jump vertically, cross and change legs in the air, and after landing, it becomes a lunge squat after changing legs, and repeat the action.
Training times: generally do 2-3 sets, alternately do 10 left and right legs, which can be adjusted according to their own exercise tolerance.
Training attention points : When the lunge squat jumps, keep your body stable and do not shake back and forth to avoid injury during exercise.
Action III: Bobby jump
(picture from the network)
high strength Bobby Jump, if you practice HITT, don’t miss it! This is a compound exercise combining squat, push-up , leg bending and abdomen training. The training muscles include core, arms, chest, back, etc.
can use 70% of the whole body muscle,That is, one movement is almost practiced all over the body.
(picture from the network)
Notes
Novice athletes should not try HITT yet! is likely to hurt yourself because of non-standard movements. You can start with jogging, brisk walking and other sports step by step.
Don’t pursue the afterburn effect too much, and always consume the most energy during exercise.
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Although there are various ways to achieve weight loss, there are various ways to reduce fat.Step away! It is not advisable to lose weight quickly. Of course, if you have a weird but effective way to reduce fat, you are welcome to share it in the message area.
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