Home Exercise: How to Improve Efficiency? 6 Sweaty Exercises to Get Rid of Excess Fat and Slim Your Body Evenly
During weight loss, we always hope for a faster speed, so we always ask how to quickly lose weight and what kind of exercise can make us lose weight faster. In fact, pursuing a reasonable speed is correct, because if the line is drawn too long, it will make us become slack and relaxed. But if you pursue it too quickly, it's wrong, because we also need to consider the health situation. Therefore, when making your own weight loss plan, you should choose a reasonable weight loss speed, generally speaking, a weight loss of about 2% in one month is sufficient, don't make unrealistic goals like losing 20 pounds in a month.
Once the goal is set, the next step is how to do it. We know that the most effective way to reduce fat is to successfully create a calorific deficit. It is about finding a balance between calorific intake and expenditure, not blindly talking about the best effect of different types of exercise. Without guaranteeing calorific intake is less than expenditure, what kind of exercise is done doesn't matter, because we cannot guarantee the calorific intake is less than expenditure.
Another key factor is not to choose the exercise that burns the most calories, but to choose an exercise that you can stick to. If you can't stick to a certain exercise method, it's also in vain. So you should choose exercises that are suitable for you, because only when you can complete them can you achieve more effective persistence.
However, even so, we all hope that the exercise we choose can be more efficient, because as one of the masses, we may be able to effectively control our diet, but we don't have much time to arrange our own exercise plans, so short and efficient exercise methods are always popular with us. This type of exercise is HIIT, because this type of exercise can not only make us consume a considerable amount of calories in a short time, but also make us continue to burn fat after exercise, thus accelerating the burning of fat.
In addition, HIIT is not necessarily too intense, which is often misunderstood. The intensity factor is a relative concept. The same exercise intensity may have different feelings for different people. But HIIT is not a fixed set of exercises, but a way of thinking about exercise, that is, as long as we reach a high intensity within our capabilities, instead of having to do some exercises that are widely recognized as high-intensity.
So, below is a set of high-intensity interval training combination, we can do at home, very convenient. If you feel you have the ability to complete this training, you can try it. If you feel that the intensity is too large for you, you can adjust the amplitude, speed, rest time between exercises, and exercise group number to make the exercise suitable for you.
Exercise 1: Hand-to-ground deep squat jump (16-20 times) Double legs are slightly apart, stand upright, back straight, core tight, arms placed at the sides of the body Maintain a straight back, legs jump out to the sides a little wider than the shoulders, then sit down with the hips lowered to the knees at a slight angle, while extending an arm forward to touch the ground Then stand up and jump up, while recovering the legs, then return to the original side squat position, and extend the other arm to touch the ground Pay attention to the whole process of the movement, keep a straight back, pay attention to the alignment of the knees and the direction of the feet Exercise 2: Sitting knee curl-up (15-20 times) Sitting posture, support the body with the hips, hands placed behind the hips, legs extended straight ahead, double legs extended off the ground Maintain a stable body, use abdominal muscles to lift the knees forward, while moving the upper body forward to fully squeeze the abdomen Briefly stop at the peak and then reverse, pay attention to not letting the double legs touch the ground Exercise 3: Four-point support turning kick leg (10-16 times) Lie down, arms extended straight at the shoulder level, legs bent, feet flat on the ground, back straight, core tight One leg keep bending and extend out from the front of the body to the side, briefly stop and then return to the original position, then perform the other side Pay attention to the whole process of the movement, maintain a uniform rhythm Exercise 4: Support abdominal jump+push-ups (8-12 times) Lean down, arms extended straight at the shoulder level to support the body, elbows slightly bent, double legs extended backwards, back straight, core tight, body from head to toe in a straight line Use abdominal muscles, double legs jump forward to the knee, toes point to the ground, then jump back to the half squat state, while the hands are close to the ground Then keep the back straight, bend the elbows down to the chest, until the chest is almost touching the ground, then extend the arms back, but pay attention to let the elbows be slightly bent when returning After standing up, jump forward again with abdominal muscle Exercise 5: Hand-to-ground side jumping (16-20 times) Double legs are slightly apart, back straight, core tight, arms in front of the body Keep the back straight, core tight, hips move back to the half squat state, then stand up, the double legs jump to one side and return to the original half squat position, and extend the outer arm downwards to touch the ground Maintain a uniform rhythm to jump to the other side Exercise 6: Kneeling squat rise wave jumping (10-12 times) Double legs are slightly apart, double knees are kneeling, back straight, core tight Keep the back straight, double legs stand up to the squat state, bend down and take hands at the shoulder level to support the body, double legs jump back to the side to return to the half squat state, and hands are off the ground Then bend the double legs down and return to the kneeling position Start the exercise and fully warm up, adjust the overall training rhythm according to your ability, so that the training is suitable for you, the rest time between exercises is 45 seconds, each time perform 2-4 sets, and after the exercise do not lie down, still need to organize and relax to let the heart rate slowly decrease.
- Of course, as mentioned at the beginning of the article, it is not the type of exercise that determines effective weight loss, but rather considers the relationship between calorific intake and expenditure, and maintains a calorific deficit.
- Author: Ten Month Knowing
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10-16
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16-20
10-12
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