Fat burning wants to be efficient, effective and fast, how to achieve it?

Running, running is a whole-body exercise, long-distance running every day can drive all the muscles in the body, consume fat in all parts, insist on long-distance running for at least half an hour every day, and the fat-burning effect is obvious.

Stick to the Phantom Chair Pose. This is one of the classic asanas for stretching the spine in yoga, and it can help burn fat efficiently if you practice it consistently for a long time.

4 minutes of fat burning training, very intense, I'm afraid you lose weight too fast.

The most fat-burning exercise** method:

1. The fat-burning rate of weight training is relatively high.

2. Take a brisk walk (30 minutes can burn 170 calories).

Accelerated Fat Burning Method: Alternate between brisk walking or jogging.

3. Running (374 kcal can be burned in 30 minutes).

Accelerated fat burning method: When running, it is best to alternate between fast and slow speed4. Skipping rope (30 minutes can burn 340 kcal).

5. Shake the hula hoop (300 kcal can be burned in 30 minutes).

Faster Fat Burning Methods: Find some advanced movements and fun workouts online.

6. Play tennis (30 minutes can burn 272 kcal).

7. Dancing (30 minutes can burn 221 kcal).

Faster Fat Burning Method: Raise your arms when dancing! Swing to the rhythm in the air.

Finally, when the daily calorie intake is less than the total calories consumed each day, the body burns stored fat or body tissues to produce calories.

Many people want to exercise, but they don't know what is the best exercise to do, many people have heard the saying that aerobic exercise must be done for more than 30 minutes.

Take a set of 4 minutes of tabata equals 1 hour of cardio!

Teach you a set of home version for 10 minutes of efficient fat burning.

In order to achieve the purpose of physical fitness, specialized training methods are required. For example, when using barbells and other weightlifting equipment to do various actions, there are special requirements and arrangements in terms of the weight of the equipment, the practice of action, the number of groups arranged, the number of times, and the speed of movement.

Jogging fat burning exercises are more healthy, scientific and effective. The 8 major effects of jogging exercise 1, exercise the breathing function, is a solid foundation for doing other sports. 2. Strengthen heart function, which is good for cardiovascular work, and can mobilize 60% and 70% of the muscles of the whole body.

3. Improve venous blood circulation. 4. Burn fat and control weight. After about 40 minutes of running, the body starts to burn up to 400 800 calories per hour.

5. Jogging shapes your perfect S-curve and improves the muscles of your legs and buttocks. 6. Improve sleep, sleep more soundly after jogging. 7. Relax and delight the spirit.

Even breathing can combat nervousness, and if you keep jogging for a long time, it will promote the brain to secrete a substance similar to morphine, which makes you mentally excited and happy. 8. Strengthen the body and not be easy to get sick.

Activation (I'm here to be funny, happy every day).

Recognized as the fastest way to lose fat, Tabata Super Fat Burning, get rid of beer belly in a week.

Share a HIIT workout that can burn fat efficiently.

Heart rate for fat-burning exercise.

The heart rate of fat-burning exercise is generally 60-100 beats per minute, and fat-burning exercise is an exercise in which aerobic exercise begins to burn fat at a certain time.

There is also a ** trick, that is, eat less and eat more often, eating less and more can maintain a higher metabolic level of the human body, and fast metabolism can also better consume excess fat, which is a good virtuous circle.

If you want to burn fat efficiently, you need to combine aerobic and anaerobic exercises, and the exercise duration should be longer, because the sugar in the body is generally consumed half an hour before exercise, and it will start to consume fat after half an hour. However, it is important not to run and train violently, but to burn fat in a healthy way.

Breakfast is the most closely related to metabolism and ** among the three meals a day. Several studies have shown that people who eat breakfast are more likely to eat breakfast than those who skip breakfast**.

Eating more deep-sea fish can supplement the body with high-quality protein, improve metabolism of B vitamins and other nutrients, and accelerate fat burning.

Increase the movement of the lower back. When walking, it is not only the movement of the legs, but also the movement of the waist. Exercises around the waist tighten the muscles of the waist and hips.

Heel hits the ground first. When landing on one foot, the heel should land on the ground first to achieve the effect of tightening the toes, and the center of gravity should move forward naturally and then transition to the full ball of the foot.

If you want to maintain a slim figure, you must quit smoking and drinking, smoking and alcohol are very harmful to the body, resulting in malnutrition in the body, so that the fat metabolism is too slow, so if you want to lose weight fast, you must quit smoking and drinking.

Eat more deep-sea fish, you can supplement high-quality protein for the human body, you must quit smoking and drinking, tobacco and alcohol are very harmful to the body, resulting in malnutrition in the body, you will lose weight quickly.

Three efficient fat-burning actions, insist on getting rid of 10 pounds of fat in 30 days!

Especially like HIIT, fighting such a short time, explosive, this type of exercise is actually quite large wear and tear on the joints, I had a friend before, just running every day, people are reduced, but then joint inflammation, go to the doctor, said don't exercise anymore, otherwise the knee will be smoothed, so there is a certain avoidance of this type of powerful exercise, recently heard of a fitness method called EMS, 20 minutes like 2 hours of fitness calorie consumption, coordinates Chengdu, The brand is relatively large, and it seems to be called lazy insect fitness.

Movement 1: Push-ups. Be careful not to take advantage of inertia.

Exhale as you exert force. When girls do this, they can use kneeling push-ups. Boys can use clapping push-ups if the intensity is too low.

Movement 2: Jump squat. Note that the leg muscles cannot relax the weight during the jump.

Do not press on the knee joint. Have a controlled downward muscle force upward. Action Three:

Reverse rowing. This action can be done with two stools and a straight rod. Girls can raise the straight bar position to help shape the back line.

For the last left and right jump, beginners must adjust the height of the stool so as not to trip. Be rhythmic when jumping, and stop in time to avoid injury when you feel like you're about to stop.

For joggers, it is recommended not to land with the heel first, but to use the entire sole or the middle of the sole, which can have a good cushioning effect on the knee and avoid injuries such as meniscus loss.

During the running, the eyes look straight ahead, the upper body is straight, slightly leaning forward about 15 degrees, the big and small arms form an angle of about 90 degrees, the angle remains the same, the big arm has a sense of swing to drive the small arm to swing back and forth, and the hands do not cross the midline of the body.

The three elements of healthy jogging: increase the cadence to about 180 beats per minute, reduce the stride length, and reduce the running range up and down the body. Doing the above three things well can further reduce the degree of physical damage caused by long-distance running.

Inline skating (425 kcal in 30 minutes) When you rotate your thigh and hip muscles, your body will also use your core muscles to maintain balance, which can burn a lot of fat. What's more, this method doesn't put too much strain on the knees and joints. Pay special attention to the steady pace when skating, and don't forget your hard hat, wrist pads, knee pads, and elbow pads.

Accelerated Fat Burning: Alternate between a one-minute high speed and a one-minute medium speed.

Fat-burning exercises must be warm-up exercises, and you can't eat too much. The Pamela series, which is very popular on the Internet, can burn fat efficiently, and it must be achieved for more than 20 minutes.

Efficient fat burning requires a long period of exercise, a small amount of food, and the food to eat cannot be high-energy food, only light consumption of some vegetables and fruits, etc.

How to do efficient fat burning training?

To maximize the efficiency of fat burning, it is necessary to effectively increase the basal metabolic rate. The basal metabolism has gone up, and you can lose weight while lying down.

How to effectively increase basal metabolic rate? Two lines of thought.

The first is to change hormone levels in the body through diet. For some people, drinking coffee can also increase metabolic rate, but caffeine changes hormone levels.

The second common method is to change through high-frequency exercise. That's why HIIT is so popular.

Swimming, this exercise is more evenly shaken off the fat of the whole body, if you don't know how to swim, you can try the sport of skipping rope, it is also a good choice, if you feel that both are hard, it is recommended to take a walk after meals, this aerobic exercise, but this must be insisted on to have an effect.