No time to go to the gym? Don't have time for a lot of running? Then you need to practice these six recognized "fat-reducing killers". Why is it a fat-reducing killer? Because in the process of carrying out this series of movements, the concerted efforts of the whole body muscles are needed, and the requirements for physical fitness are high, so each exercise can consume a lot of calories. In addition to high energy consumption, this set of movements also takes a short time. As long as you take 20 minutes to practice every day, it is equivalent to running for an hour!

Each action lasts for 30 seconds, and the group rests for 20 seconds. Six movements cycle three times. Let's take a look!

Action one

Precautions: Tighten your abdomen, slightly arch your back, and put your hands at chest height. During exercise, try to touch the palm of the opposite side with your knees. Hold on for 30 seconds and do it as many times as possible.

Action 2

Note: During the exercise, don't buckle your knees. Knees should follow the direction of toes. From the front, your legs are straight. Watch your toes, not your whole foot. Hold on for 30 seconds and do it as many times as possible.

Action three

Note: this action is a compound action, which is difficult and may lead to hypoxia. Therefore, we should do what we can. Hold on for 30 seconds and try to finish 12- 15 times.

Action four

Note: the palm is directly below the shoulder joint and the arm is straight. During the movement, the center of gravity is on both hands. Point your toes and lift your knees alternately. Slightly hunched back, abdomen tightened, chin slightly retracted.

Action five

Note: This action is based on lunge squat, plus jumping action, combined with swinging arm, which plays a role in stabilizing the body. Note that when squatting, the front knee should not exceed the toes, and the rear knee should not touch the ground. The upper body leans forward slightly.

Action six

Note: this action is based on squat, plus jumping action. At the same time, swing your arm to play a synergistic role. Pay attention to the knees as far as possible not to exceed the toes, and the thighs are about parallel to the ground when squatting. Sit back with your hips and lean forward slightly.

Each movement is carried out in turn, and it takes only about 20 minutes to complete an efficient weight loss exercise.

Warm reminder: this action should not be carried out on an empty stomach or full stomach. Exercise on an empty stomach is easy to cause hypoglycemia, while exercise on a full stomach will increase the burden on the stomach.