Shaping reduce fat at home, eight action insist on practicing help you burn fat efficiently, effectively thin body

Shaping reduce fat at home, eight actions insist on practising help you burn fat efficiently, effectively thin body

To exercise to lose weight is not wrong, it should be noted that diet is a prerequisite. That is a reasonable diet + regular exercise to ensure that the daily calorie intake is less than calorie consumption can achieve weight loss reduce fat.

But in our diet to reduce fat in the process, we will be easy to make small mistakes, such as reducing stomach is always thinking, and desperately do abdominal training, the result is not satisfactory. The reason is not symptomatic, reduce stomach will decrease the body, because there is no local phenomenon lean, so the target does not lead to the right approach. The abdominal training only for shaping the movement in the abdomen, although it will consume some calories, but compared with the reduced fat or too little in terms of demand. Therefore, the movement method is not right.

So, no matter which one you want to lose fat body parts, we need to start from the body, after the body slim down, go to consider local issues shaping, of course, among the fat loss process can also do with shaping action, but do not put it in the main position.

In the process of body fat loss, we all know that aerobic exercise is an effective exercise method. But sometimes limited by time and can not proceed. So, you can select the appropriate home exercise methods to solve this problem. As a result, the movement can save time at home to prepare to go out so that the motion be guaranteed in time. Secondly, choose the method of high-intensity intermittent movement at home, not only can consume a considerable amount of heat but can also produce the fat burning effect, let us continue to burn fat after sports.

In view of this, the following set of the home share a high strength for intermittent movement, the difficulty is not great, every movement in about 20 minutes. However, to the effect, but also with our insistence and diet.

Action One: jumping jack 30-40 seconds

Stand feet together, chest abdomen, arms hanging at their sides feet jump outward, while the arms on the clap their headset jump back inwardly, while the arms to restore revolution attention landing feet knees buffer

Action II: supine curl-play 15-20 times

Supine, affixed to the upper body, the lift arms, legs straight feet off the ground abdominal force, the upper body rolled up, while the front legs and knees abdomen after pause reducing vertices

Action Three: wide leg squat 16-20 times from the front

Open your feet about twice shoulder width, back straight, tighten the core, Shuangshoubaotoushift squat knees to the thigh parallel with the ground up after get up while lifting one leg forward after devolution to the apex, then again under Switch legs and squat behind to keep the whole back straight, knees and toes the same direction attention

Action Four: support jumping jack 30-40 seconds

Bent, slightly wider shoulder arms, legs, back straight, back straight legs outwardly and then inwardly jump back during operation to minimize the amplitude of fluctuation of the body

Action Five: jumping lunges 16-20 times

Chest and abdomen, the front and rear legs open into the lunge, the use of explosive legs, quickly jump up in the air around the feet change sides, the front floor is changed to another leg lungeattention toe direction coincides with the knee, squat knees do not touch the ground when the rear side

Action six: supine support leg 16-20 times

Supine, arms back straight, elbow bend, legs, knees both feet to hands and legs supporting the body, the buttocks off the ground, lift up one leg, while the contralateral arm up to touch the toe liftvertices after the pause, change sides reduction

Action Seven: backward lunges 16-20 times

Standing legs slightly open, back straight, tighten the core, arms hanging on both sides of the body towards one leg squat and rearwardly parallel to the rear and front thigh reduction ground up, and for legs-arms when in the squat chest fist rear knees do not touch the ground

Eight actions: draw the rear support leg 30 seconds

Knees, arms hold up the body just below a shoulder lift the buttocks upward, heel, back straightmaintain the same posture stretched posterior leg

Operation of about 30 seconds rests between each group 2-3, 3-4 times a week, after the stretching operation to relax.