Tip: If you have obvious palpitation, shortness of breath, warmth in your heart, dizziness, profuse sweating, or exhaustion, it indicates that your exercise limit has been exceeded. Please take a short break or stop exercising.
In order to burn more fat and calories, it is very commendable to persist in aerobic exercise with perseverance, but if you feel that riding a bicycle or running around the playground for 30 to 40 minutes is boring, then you can try a higher intensity Intermittent exercise can help you burn fat quickly. Are you ready, all sportsmen? Let’s do another combination training to test your muscle strength and endurance!
Burn more calories through whole-body muscle training.
These five sets of movements will train almost all muscle groups throughout the body, including: thighs, chest, back, abdomen, core muscles, etc. In addition to training muscle strength, your heart rate will also increase in a short period of time, so at the same time Cardiovascular training is also very helpful. Even if you usually train separately according to muscle groups, they are still very good exercises! This set of combined training should be completed in the fastest time possible.
Do these 5 actions in order, resting for 1-2 minutes between actions. Repeat all actions 2-5 times.
1. Squat x50 with bare hands
With your feet about shoulder-width apart, place your hands on the back of your head (like a prisoner), raise your head and chest, and put your elbows to the outside. Perform a deep squat, sitting back with your buttocks, parallel to the ground (as if you are sitting on a chair). Keep your back naturally straight, and your knees must not exceed your toes. The heel of your feet and soles of your feet bear the weight of your whole body evenly, and return to the ready position.
2. Jumping jacks x50 times
Stand at attention in the ready position, jump upward andAt this time, open your feet, clap your hands above your head, and then jump back to the upright position.
3. Climber x50 times
This action can train almost all the muscles of the whole body and is a great healthy and body-shaping training.
Simulate the movement of climbing a mountain, keep your hands close to the ground, use the strength of your core muscles to move your feet forward in turn, tighten your abdomen, and the lower the ups and downs of your back, the better.
4. Push-ups x50
Open your fingers, face your hands forward, open your elbows naturally, straighten your feet, draw in your lower abdomen, lower your body until your chest and face are as close to the ground as possible without touching them, and then prop your body up to return to the ready position. Remember Don't raise your butt!
5. Sit-ups x50 times
Put your hands next to your ears, not the back of your head. When exercising, try to focus on using your abdominal muscles to push forward and upward, with your back slightly off the ground (don't do sit-ups like usual, do it all). Don't pull your head hard to avoid cervical spine injuries. Exhale when your body bends and inhale when your body straightens.