Effective whole-body fat burning
Effective whole-body fat burning. Losing weight is a top priority for women in life. Only with a slender figure can you have a higher return rate. If you want to lose weight more healthily and effectively, there is nothing better than exercising to lose weight. So, let’s share effective whole-body fat burning. Effective whole-body fat burning 1
1. Warm up quickly
Before exercising, the warm-up process cannot be ignored, and it must be done quickly. Good again. Researchers from the University of New Jersey found that after a short warm-up, cyclists' bodies were in a state of high tension in the first half of the race, and after a 10-minute rest in the second half, the body's speed of entering the competitive state became slower. The calories consumed during this period were 10 more than those consumed during the second half of the exercise.
Warming up quickly before exercise can maximize the body's enthusiasm, and at the same time mobilize the fat accumulated in the body so that it can be fully burned during subsequent exercise. At the same time, researchers from the University of New Jersey believe that the above phenomenon also occurs in aerobic exercise such as walking, jogging, swimming, etc.
2. Ride a bicycle
Before doing heavy exercises, you can ride a bicycle for ten minutes in advance. This can effectively mobilize the muscles, Achilles tendons, and joints. Avoid damage to the body in late heavyweight sports. Cycling before doing heavy exercise can help burn more fat later in the exercise.
3. Street dancing
Don’t think that this is just a fashionable thing for young people. Street dancing is a brand new way of exercise. Dixi, a sports psychology expert at the University of Texas. Stamfords believes that compared with traditional dance movements, the novel movements of hip-hop can make the muscles in various parts of the body move with greater intensity, thus consuming more calories, and are acceptable to ordinary physiques.
So, how many more calories were consumed? Researchers found that, taking a middle-aged woman weighing 130 pounds as an example, she consumed 7 calories during a one-hour practice of hip-hop steps. 1 kcal, while walking at a speed of 4 miles per hour for one hour consumes 4.8 kcal.
4. Exercise in the morning
Many times you will wonder if you exercise too much in the morning, you will feel sleepy due to physical problems in the afternoon. Research findings related to sports. Exercising in the morning is when your body’s metabolism is at its highest. Because exercising in the morning can help your body burn more fat.
Kelly, spokesperson for the American Council on Exercise and Fitness. Calabrese said: “It is a normal physiological cycle for the human body to feel tired over time, which is why after a day’s work, people often don’t want to engage in any physical activity. What the body needs at this time is to stretch and relax. Studies have found that exercising in the morning adjusts the body's physiological cycle and makes fatigue slower.
5. Replenish energy before exercise
Don't. If you exercise on an empty stomach, you can eat a banana before exercise. Kelly Calabrese said: "Supplementing energy can ensure your exercise intensity and exercise time. Just eat some low-calorie foods, such as 1 cup of acid. Cheese, 1 low-sugar fruit or half an energy bar. ”
Energy bars are a very popular energy food in foreign countries, especially among sports enthusiasts who engage in high-intensity training and long-term exercise. Such foods generally contain high carbohydrates and other substances that are required during exercise. Supplementing necessary nutrients in appropriate amounts before, during and after training and competition will not only keep the stomach from feeling hungry, but also quickly replenish the energy lost during exercise to meet the body's needs during exercise.
At the same time. It can also maintain blood sugar levels during exercise, thereby quickly enhancing the body's endurance and functional ability, effectively relieving fatigue, and improving nerve conduction during exercise. Domestic energy bar brands include Prodenon and Combit.
6. Walk quickly in the water
American sports psychology expert Mary. Sanders gave the sport a funny name: "Surfing in the Mud." This method sounds easy to do, but after you try it, you will find that it takes far more effort to complete this exercise than the usual fitness methods, because the resistance the human body receives in water is 12-12 times that in the air. 15 times.
Therefore, when doing this exercise, try your best to walk quickly in the water, which can allow the body to consume more calories. Take a woman who weighs about 125 pounds as an example. When doing this exercise, her body can consume 17 kilocalories per minute. This effect is that after she walks briskly at 5.5 miles per hour for the same time, The body consumes twice as many calories.
7. Adjust exercise frequency
You can consume more calories without exercising for a longer period of time. The key to achieving this effect is: exercise frequency. The adjustment of exercise frequency varies from person to person, and it does not mean that everyone must exercise until their heart beats violently, they sweat a lot, and they are out of breath to achieve good exercise effects. What you can do is to speed up your exercise frequency in a short period of time, 15 times faster than usual, for 3-5 minutes, and then slow down your exercise frequency to the usual state. Repeat this combination of speed and slowness several times to consume your body. More heat. Effective whole body fat burning 2
What are the ways to quickly burn fat
1. Exercise at night to lose weight the fastest: As we all know, losing weight is inseparable from exercise, but you must pay attention Choosing the right time can get twice the result with half the effort. In fact, exercising at night will help you lose weight the fastest, but you must pay attention to exercising one hour after a meal.
2. Rope skipping: Rope skipping is also one of the common ways to burn fat quickly, and this sport requires a small space and only needs a rope. However, those who lose weight should pay attention to skipping rope for 30 minutes. In order to achieve the purpose of burning fat, you must also pay attention to persisting for a long time.
3. Doing housework: In fact, doing housework can also help you lose weight, and the effect is also very good, because when doing housework, the body will be exercised through constant bending, arm swinging, etc. This will pull the fat in the body to perform metabolic functions quickly, so that you can easily get rid of autumn fat.
4. 3-minute step jump: 3-minute step jump is also one of the ways to burn fat quickly. The method is very simple. You should first put a small bench on the floor, or you can also put a bundle of newspapers. , the height is about 30 centimeters. First, let your right foot step on the bench, and let your left foot step on the ground. Then change the positions of both feet at the same time - the left foot steps on the bench, the right foot steps on the ground, and so on alternately, every minute Do 24 times.
How to burn fat quickly
1. Aerobic exercise is a necessary condition for burning fat
You must insist on doing aerobic exercise for more than 20 minutes, running Swimming and cycling are both great sports.
2. Insist on an exercise frequency of 6 days a week
Insist on half an hour to an hour of aerobic exercise and muscle strength exercises every day. Can effectively burn fat.
3. Pay attention to using anaerobic exercise for body shaping
While doing aerobic exercise, body fat can be reduced, but it cannot shape the body, so aerobic and anaerobic exercise are required Start at the same time.
Exercise methods to burn fat quickly
1. Squat jumps
Stand with your feet left and right, toes parallel, bend your knees and squat down or half-squat. The arms swing back naturally. Then quickly stretch your legs to fully straighten the three joints of the hips, knees, and ankles. At the same time, swing your arms forward quickly and forcefully. Finally, use your toes to kick off the ground and jump up. When landing, use the balls of your front feet to bend your knees for cushioning, and then Jump up again. Perform each exercise 15 to 20 times and repeat 3 to 4 groups.
2. Jump with one foot exchanged
With the upper body upright and the knees straight, jump up alternately with both feet.
When jumping, you mainly use the strength of the ankle joint to quickly push off the ground with the forefoot. When leaving the ground, the feet are straight and the toes are pointed downward. When jumping in place, you can specify the jumping time (30 seconds to 1 minute) or the number of jumps (30 to 60 times). When jumping while traveling, the distance of the jump can be specified (20 to 30 meters). Repeat the above exercises for 2 to 3 groups.
3. Frog Jump
Spread your feet into a half-squat, lean your upper body slightly forward, and place your arms behind your body in a ready position. Push and stretch both legs hard to fully straighten the hip, knee, and ankle joints. At the same time, swing the arms forward quickly, jump forward and upward, then land with the soles of the feet and bend the knees for cushioning, and put the arms into a ready position. Perform 5 to 7 times in a row and repeat for 3 to 4 groups.
What are the secrets to accelerate fat burning
1. Be sure to eat a balanced breakfast starting in the morning. This is the key to awakening metabolism throughout the day and quickly allowing the body to obtain energy. In addition, some girls sleep in in the morning and skip breakfast. This is a very bad habit. Skipping breakfast for a long time will lead to sluggish metabolism, making it difficult to decompose fat, and will lead to weight gain.
2. To find ways to increase the basal metabolic rate, increasing the intake of dairy products is a good way. If you want to "eat without losing weight", you must increase your basal metabolic rate, otherwise it is just a beautiful dream for girls to lose weight.
3. Eating more deep-sea fish can supplement the body with high-quality protein, increase metabolism of B vitamins and other nutrients, and accelerate fat burning.
4. Appropriately supplement foods rich in iron. Iron is an important nutrient involved in human metabolism. If it is lacking, it will reduce the body’s metabolic rate and the fat burning rate will also slow down. Therefore, if you want to If you are thin, take more iron. Girls must remember this. Effective whole-body fat burning 3
1. Stepping action
Take a big step forward with your left foot, and then slowly lower your right knee until it is almost in contact with the ground. Pay attention to the left knee to be at 90°, and press the body's center of gravity toward the left foot. Then stand up and lean your right foot toward your left foot, move your right foot forward, and repeat the previous action, 8 times for each foot. If it is difficult at first, you can do the forward movement in place, do 8 times on each side of the body, and then repeat on the other side of the body.
2. Trembling fitness
This kind of trembling exercise can be performed on the bed or floor at home. First drink a glass of cold water, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be placed naturally flat. After being still for a minute, slowly raise your hands upwards, stand your feet up, and form a 90-degree angle between your limbs and your body. Then shake the limbs gently at the same time, for 3 to 5 minutes each time, once in the morning and evening. This shaking exercise can promote blood circulation and help treat headaches, high blood pressure, heart disease, gastrointestinal diseases, and back pain.
3. Sit flat and stretch forward
Take off your shoes and socks, sit on the floor, stretch your legs forward and close together, with the heels 13 cm apart, the soles of your feet against the wall, and your hands Reach forward and try to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set of moves works on the flexibility of the spine, hips and legs. Helps avoid lower back and leg injuries.
4. Curl up and sit up
Cross your arms and hug your chest tightly, bend your legs, put your heels 30-50 cm away from your hips, put your feet flat, and hook your toes on the bottom edge of the furniture. Lie flat on your back with your upper body; when you get up, lean your trunk and head forward and try to touch the furniture with your toes hooked on it. Repeat as hard as you can without stopping for 1 minute. This action can strengthen the abdominal muscles, avoid pain at the lower end of the spine and maintain good posture.
5. Push-ups
This action is different for men and women. Women and children under 10 years old should put their knees on the ground, raise their calves, keep their heads straight from their knees, and stretch their palms flat with their fingers Stand forward, supporting the ground under your shoulders, with your palms shoulder-width apart. Then touch the ground with your chest, and then lift it up with your arms until your arms are straight. This action can exercise the strength and endurance of the upper limbs, shoulders and chest muscles, and is helpful to maintain good posture and avoid holding the chest and hunching.
6. Side support action
First sit sideways on the ground, support the ground with one hand to support the body, raise the other hand high, and stretch the legs as much as possible Straight, hold the position for 5 seconds, then rest before continuing to push up. When your left hand gets tired, you can switch to your right hand. This side support movement can exercise the muscles of the whole body, promote blood circulation throughout the body, increase metabolism, and thus promote weight loss.
7. 3-minute step jump
Place a small bench or a bundle of newspapers on the floor, about 30 cm high. First step on the bench with your right foot, then step on with your left foot. Place your feet on the ground, and then switch positions with your feet at the same time - your left foot steps on the stool, and your right foot steps on the ground. Do this alternately, 24 times per minute. This method can train the heart's response to sustained activities and reduce the risk of heart damage.
8. Inline skating
Are you surprised? Although the fun of skating may have made you forget that you are making a plan to burn fat! When you take turns using your thigh and buttock muscles In order to maintain balance, the body's core muscles will also be highly used, which can burn a large amount of fat.
More importantly, this method does not cause too much pressure on the knees and joints. When skating, pay special attention to steady steps, and don't forget your helmet, wrist guards, knee pads, and elbow pads.
Accelerate fat burning: alternate between high speed for one minute and medium speed for one minute.
9. Running
The typical body shape of runners is well-proportioned and lean. One of the reasons is that the main muscle groups of running are: legs, buttocks, Core muscles happen to be the body's largest source of calories and fat.
In order to burn the most calories with each step, remember to swing your arms around your body without leaning your upper body forward and keep the soles of your feet close to the ground.
In order to reduce the impact on the joints, the center of the foot should touch the ground first, and then the toes.
Accelerate fat burning: Alternate intervals between fast and slow speeds when running, or run up a hill.
10. Skipping rope
In order to burn the maximum amount of fat with each jump, use a skipping rope with handles and a rope that is no longer than your armpits (measurement is to stand in the rope) , then follow these instructions: When jumping, keep your feet slightly apart, keep your body straight, and keep your feet as close to the ground as possible.
Even if you don’t have a ready-made rope on hand, you can still get the same effect by following the above tips without relying on skipping rope.
Accelerate fat burning: often switch speed (slow, fast) and style (jump with one foot, then two feet), or jump rope while jogging.