Which of the top 7 training moves for fat loss do you know - AlarmFitness.com

Jogging for fat loss

Jogging, called jogging, is a kind of aerobic metabolic exercise, and runners also call it fitness running. When running, the legs should be relaxed, one leg back pedal when the other leg bending the knee forward swing to the heel first, the palm of the foot after the ground, be sure not to foot first, otherwise it is easy to cause osteochondritis dissecans. Although the action is relatively simple, but if the posture is not correct, it can not achieve the fitness effect, and may damage the body.

When jogging, the rhythm of breathing is also very important. When running, you should inhale through the nose and exhale through the mouth. The whole body muscles should be relaxed, breathing should be deep and long, rhythmic running. Jogging exercise for 3-5000 meters per day, 20-30 minutes per day, running after the muscle stretching action for 15 minutes, must be long-term persistence to be effective.

Climbing stairs to lose fat

Climbing stairs is an indoor and outdoor exercise, if the amount of exercise is large, it is very effective for abdominal fat loss. More effective for belly fat loss, as opposed to running, is stair climbing. In the process of going up the stairs, it is the legs that drive the body to climb upward, and the upper body with the force to complete, so the whole body consumes a lot of calories. When going down the stairs is also the legs to support the body, the abdominal exercise is effective.

Climbing stairs can improve the efficiency of lung blood exchange, increase lung capacity, promote the whole body's metabolism. Improve cardiovascular function, strong heart muscle, improve myocardial blood circulation.

Swimming for fat loss

Swimming is a kind of sport that makes the body move in the water. The best exercise for abdominal fat loss is swimming, because heat transfer in water is 28 times that of air, and the calories consumed by staying in water for 8 minutes are equivalent to those consumed in air for 2 hours. The metabolism of swimming is very fast, so it can have a better effect of slimming.

Swimming includes butterfly, backstroke, breaststroke, freestyle and synchronized swimming. However, swimming should also be practiced regularly Oh, to practice in time periods, will be divided into four sections of swimming, section and section to rest between 15-30 seconds. Specifically, first swim a round trip, then swim 2 round trips, after 2 round trips, the last 1 round trip.

Skipping rope to lose fat

Skipping rope, is a person or a crowd of people in a rope to do jumping movements of the sport, but also consume the most calories of a sport. Jumping rope about 30-40 minutes can consume 300 kcal calories, every kilogram of fat loss, about 7700 kcal calories to burn. Jumping rope can improve immunity, effective exercise.

You can change speed and fancy rope skipping, forward or forward jumping, the speed can be fast and slow conversion, so you can increase the amount of abdominal exercise, to achieve the effect of abdominal fat loss.

Aerobics fat loss

Aerobics is a blend of gymnastics, music, dance sports, through aerobics can achieve fat loss, slimming, health, weight control, and enjoy the spirit of the purpose. Including aerobics, aerobic dance, fitness gymnastics, fitness dance, health dance, aerobics, aerobic dance, aerobic exercise, etc..

Aerobics is more interesting, improves our coordination and sense of rhythm, eliminates boredom, can get more exercise in a short time, make the body slender.