Four efficient fat burning actions, which friends who want to lose weight must learn, can effectively achieve the purpose of losing weight, lose weight quickly without rebounding, especially for those who want to lose weight quickly. Let's take a look at what is efficient fat burning action.

Four efficient fat burning actions 1 1. Lie on your back and lift your legs.

Lie on your back, your upper body is close to the ground, your legs are straight, they are at a 90-degree angle with the ground, and you breathe slowly. You can do five groups of 20 each day, depending on your actual situation. If you feel that you can do more groups, you can continue to do it.

Second, jumping up and down

Stand upright, legs apart, shoulders wide, arms open naturally, and your body jumps upward. When your hands jump, clap your head, and when you bounce back, squat down with your fingers crossed. This action seems simple, doing five groups every day, 30 in each group, in fact, the body is a little tired.

Third, lie flat at both ends

Feel the abdominal force on your stomach, get your arms and feet up at the same time, and slowly recover to the original state after lifting. This action seems simple, and you will be very tired during exercise, but the fat burning effect is very good. Practice five groups every day, ten to twenty times for each group.

Fourth, climb the mountain for 30 seconds

Bend over, open your feet naturally, support your body with your arms, and alternate your feet forward quickly. When doing this, try to keep your body balanced and your upper body still. Try to stick to this action for 30 seconds every time. If you feel tired at first, you can stick to it for as long as you can. Just do it a few times.

But novices also need to pay attention to some details when practicing efficient fat burning projects.

Note 1: Don't be too hard on yourself. It will be very tiring to start practicing the fat burning project at first. If you don't reach the target amount, it depends on your personal situation. Don't feel frustrated in the process of losing weight, otherwise you will not be able to persist.

Note 2: Warm-up is necessary for any fat burning project. Generally speaking, 5- 10 minutes is more appropriate. If you don't warm up, your muscles will be very painful after finishing the fat burning project, and you will not be in the mood to continue doing it after a day.

Note 3: After finishing the fat burning exercise, don't drink water or eat anything immediately. Let yourself rest for 20 minutes and then add warm water. After half an hour, choose low-calorie foods, such as apples, cucumbers and low-calorie vegetable juice. Because these fat burning projects will continue to burn fat within one or two hours, if you eat high-calorie food at this time, your body will absorb calories more efficiently. This loses the meaning of burning fat.

Four efficient fat burning actions 2 Run in situ

Effective point: tighten thigh muscles

Choose an open space of about one square meter indoors or in the corridor, and keep running barefoot for 15 minutes every day.

climb the stairs

Effective points: calf, thigh and buttock

Going up and down the stairs three to four times a week for 30 minutes at a time can consume about 400 calories and strengthen the muscles of calves, thighs and thighs.

Practice method: repeat the actions of step1~ step 4, 20 times as a group, and 2 groups for the left and right feet.

Step 1— Place the small step on the right side of your body, with your right foot on the step and your left foot on the ground.

Place the small step on the right side of your body and step on the step with your right foot.

Step2— The body squats slightly, and when the knees are bent, they should not exceed the toes. Description: The effect of these two steps is to beautify the calf and reduce the fat of the leg.

Step3— Focus on your right foot to support your body's weight. Lift your left leg to the outside and stop at the top.

Step4— Count to 5, step your left foot back to the ground, and then change your feet for a certain number of times. Description: These two steps can help to eliminate the fat accumulated on the buttocks, tighten the muscles on the buttocks and reduce the fat on the buttocks.

go on foot

In the hustle and bustle of the city, day after day, how many beautiful fitness plans have been stranded again and again. Walking 1 10,000 steps every day at the speed of feeling a little sweaty can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk a distance of 4 kilometers at a slightly faster speed than usual.

Then we can walk after eating. Everyone should know that we can't do any strenuous exercise after eating. If we do strenuous exercise, our stomach will droop, so we can walk after eating, and we can burn fat quickly by walking for more than two hours every day.

rope skipping

A person of 1 15 kg skips rope at a medium speed 10 minute, which can consume about 100 kcal; Fast skipping 10 minute can consume more than 105 calories.

Skipping rope can make muscles elastic, strengthen and slim muscles, and get rid of excess fat on hips and thighs.

Skipping rope standard:

1, jump rope don't jump too high, the rope can pass;

2, the body is relaxed, it is necessary to coordinate and land with the forefoot;

3. You can use multiple different skipping patterns.