Is it okay to want to do fat loss training at home? What actions can be done?

Yes, you can do burpees, free squats, supine air bikes, high leg raises, planks, sit-ups, jumping jacks, etc.

Of course, you can do fat loss training at home, first of all, the first action, that is, the action of running is very simple, then you should train at this speed of running, so that you can lose fat well, then the second action is to improve the strength, through the increase of strength, you can contract the muscles, and then achieve the effect of tightening the skin, and you can also lose fat very well.

1.Pedal fitness.

Doing pedal exercises indoors, just like the jumping square when I was a child, you can jump on one foot, forward jump, or field jump. You can jump according to your age or physical strength, and do what you can. However, you must pay attention to choosing shoes with soft soles and non-slip soles to avoid accidents.

Also, the movements should be coordinated and not too intense.

2.Floor push-ups, sit-ups.

Both sports never go out of style, whether you're watching TV or thinking. Push-ups mainly work the pectoralis major and triceps, and sit-ups mainly work the abdominal muscles. Practicing push-ups doesn't have to be trying to do a lot at a time.

Doing 3 or 4 sets of 10 to 15 per workout is a good workout plan.

Doing push-ups, jumping rope, and mountain running at home can all reduce fat and gain muscle.

Fat loss: It is recommended to control the diet for heavy weight, drink more water, sleep more, and cut off snacks; The most effective normal weight should be skipping rope, of course, it should also be combined with the diet, and those with high oil, salt and sugar should eat less.

Muscle gain: Of course, Xiaobai does push-ups, sit-ups, squats, etc., and when he can do more than 30 at a time, he will have to do some variants and add weights. Many of the courses in Keep are great for beginners.

Skipping rope can be a good way to lose fat throughout the body, or Pamela exercise can also be done, but drop to persevere, ** not overnight, but to persevere, three minutes of heat is impossible to achieve the effect.

1. Squat x50

Place your feet shoulder-width apart and your toes facing outward at 11:05; Inhale, squat as far as possible to 90 degrees of knee bending, thighs parallel to the ground, but knees do not exceed the toes, exhale, return to the upper squat; Tuck your abdomen and chest, keep your back straight, and raise your hands in front of you.

2. Plank - 1 minute.

Lie on your stomach, bend your elbows, your shoulders and elbows perpendicular to the ground, your toes on the ground, and lift your body off the ground; The abdominal muscles, pelvic floor muscles are tightened, the spine is lengthened, the eyes are looking at the ground, and even breathing is maintained.

3. Jumping jack x100

a. Put your feet together and put your hands on your sides to jump;

b. Open your feet, keep your knees facing straight forward, on the same plane as your feet, and then land on your feet, and so on.

4. Lunge squat x60

a. Stand, slowly lift one foot forward, bend the arm and swing naturally, and keep balance on one foot;

b. Lift that foot and take a step forward, the heel lands first, the center of gravity slowly moves forward to form a lunge, the thighs are as parallel to the ground as possible, the back legs are also followed by the hips and the knees are bent down, the knees do not exceed the toes, the upper body is upright, continue in the opposite direction, and complete the left and right sides.

Rowing machine, the most suitable fitness equipment at home, the fat loss efficiency is about the same as that of a treadmill, and the shaping effect is particularly good.

During the fat loss period, you can shake the hula hoop or skipping rope at home, etc., which are relatively good choices, which can make the fat of the whole body be burned enough to achieve the effect of fat loss.

Jump rope. Because the space required for skipping rope is not very large, it can be trained at home, and the fat loss effect is very good, which is very suitable for training at home.

1. Rope skipping is an aerobic exercise, and it is a highly efficient exercise in aerobic exercise. In terms of exercise, continuous skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing fitness dance for 20 minutes, which can be described as a time-consuming and energy-intensive aerobic exercise.

Both can be understood as high-intensity interval exercise, after high-intensity exercise, even if the body stops exercising, the body will think that the exercise is still going on and continue to burn calories, so it is very effective for fat loss. Moreover, short-term, high-intensity training is more helpful for fat loss and the improvement of muscle, cardiorespiratory endurance than long-term exercise.

Sit-ups can exercise the muscles of the abdomen and shape the lines of the abdomen, and push-ups are conducive to exercising the muscle lines of the whole body, especially the muscle lines of the arms, high leg raises, squat jumps, etc.

Keep exercising. There are many ways to do this: running, walking, jumping rope, etc.

In terms of diet, you should also pay attention to eating less greasy foods. Try to eat as many vegetables as possible, eat less meat, and put less spices. There is also one of the most practical and simple methods is mainly a reasonable combination of stretching and squats, through the practice of squats this action can exercise our legs and buttocks, at least 4 sets of 15 per day.

Jumping jacks, squats, and frog jumps are all good exercises that can be exercised at home.

Turn the hula hoop. Hula hoop is a very effective method. It can effectively burn fat and create a perfect body line.

Most obese people are prone to obesity, and their slow metabolism leads to more and more fat accumulation. This kind of physique can only be scientifically adjusted through exercise and diet control to avoid "**" in the later stage. Exercise ** Method:

Sit-ups, because most obese people have a "beer belly", the fat on the belly is very thick, as long as the stomach is thin, your weight will naturally decrease, and it is easier to control a large amount of food intake after **. Correct the method of sit-ups, many people habitually use things to do sit-ups to press their feet, in fact, the effect is not very good, it is recommended that you do sit-ups directly, do not use anything to press your feet, some people may not be able to get up at the beginning, when they do it, they can generally get up, practice slowly, and finally put their hands crossed in front of their bodies, and they can sit up normally.

The first simple action is actually running, through the way of running, you can exercise the muscles of the whole body, burn fat well, and get the best effect, the second simple action is. You can do sit-ups, which can quickly burn the body's calories and then make the body more motivated to lose weight.

First of all, the first action is to do sit-ups, such an action can be very good, and the abdominal muscles can also be contracted well to achieve a good effect, and the second action is running, which can consume calories in the body through running, so that you can quickly succeed.