Original content, unauthorized porters must investigate!
The year is coming to an end, is the summer customized weight loss plan completed, have you lost the excess flesh on your body, and have you lost weight?
If you want to successfully counterattack and harvest a slim and confident self in the New Year, then you must pay for action as soon as possible, otherwise you will have to take a fat body with you for the winter again.
In winter, many people are too lazy to exercise, like to stay at home, this time a variety of hot pot milk tea snacks and other food supply is continuous, calorie intake will be excessive, the figure will be further fat.
Only by increasing the body's calorie output and reducing calorie intake can we increase the body's calorie gap and let you slowly slim down. Therefore, weight loss requires self-discipline and persistence, not others.
We need to control our daily calorie intake and manage our diet well, rather than eating and drinking, resulting in excess calories in the body. In addition, exercise is also a very important part.
Winter is a season of hoarding meat, but also a golden season for weight loss, the effect of weight loss in winter is not worse than in summer, although the amount of sweat in winter exercise is less, but this does not mean that the weight loss efficiency is poor.
When exercising in winter, the body needs to mobilize more calories to resist the cold, and at this time there will be more fat involved in energy supply, and the weight loss effect will be better.
If you don't want to go out and exercise, you can also choose to work out at home, which is also a good choice. There are also many ways to exercise at home, there are many movements to choose from, only by maintaining enough self-discipline, you can get a good body.
The following shares a set of super fat burning actions, once a day, you can exercise muscles, quickly increase your heart rate, so that your body continues to burn fat for more than 12 hours, insisting on 2 months can lose 10 pounds.
The first action, push-ups
This is an effective exercise of the upper limb muscles, and most people are now free from gravity work, and the arm is restarted without lifting heavy objects, resulting in muscle degradation and fat accumulating. Push-ups can help you strengthen the muscles of the upper limbs, inhibit fat accumulation, and shape beautiful chest muscles and arm lines.
When we first start doing push-ups, we can start with regular push-ups, more than 15 times per set, repeat 4-6 sets, and people who can't complete so many can start with kneeling push-ups and upward tilt push-ups.
When you can complete more than 30 regular push-ups at a time, you can try narrow-range push-ups, wide-range push-ups, and downward push-ups.
The second action, the opening and closing jumps
This is an effective exercise of the limbs and lumbar abs, which can quickly increase the heart rate, strengthen the body muscles, and at the same time put the body into a fat burning state. At the beginning, if you insist on 1-2 minutes each time and repeat the 4-5 sets, you can feel the thrill of sweating.
The third action, the squat
This is a golden action to work out the gluteal muscles and helps you improve your flat buttocks, shape your long legs with a full, upturned hip and tight heel, and increase your body proportions.
Sticking to the body can increase the body's basal metabolic value, promote testosterone secretion, effectively resist the onslaught of aging, and inhibit the accumulation of fat.
In the beginning we can start with a freehand squat, 15 times per set, repeating 5 sets. When you feel that the training is not difficult, you can try weight-bearing squats, lunge squats, Bulgarian squats, which can further promote the gluteal muscles.
The fourth action, jump rope
Skipping rope is a recognized fat burning exercise that also builds muscles and avoids muscle breakdown. 10 minutes of skipping rope is equivalent to 20 minutes of running, which is a short-term, fat-burning exercise, and is very suitable for office workers who do not have time to go out and exercise.
When jumping rope, each time you can adhere to the exhaustion time (not less than 1 minute), repeat 4-5 groups can achieve the purpose of fat burning and shaping.