#有氧运动健身锻炼有哪些?#你是否厌倦了枯燥无味的跑步机? Want to burn fat efficiently but can't find a good way? Today, Yu Gong will take you to reveal those unstoppable HIIT training movements, making aerobic exercise efficient and fun!
HIIT, which is high-intensity interval training, is a very efficient way of training in cardio fitness. It alternates high-intensity exercise with low-intensity exercise or rest in a short period of time, which can effectively improve cardiopulmonary function, accelerate metabolism, and promote fat burning. Now, it has become the darling of the fitness world. Come and try these super-burning HIIT moves!
First of all, do jumping jacks, by jumping in place with both legs in place, to increase the heart rate and promote blood circulation throughout the body. It can improve cardiopulmonary function, enhance leg muscle strength and coordination.
Second, do a lean-down hill run to maintain a push-up position, simulate a mountaineering movement, alternately raise your knees and push your legs, and keep your knees close to your chest. It works cardiorespiratory fitness, core muscles and leg muscles.
Then, burpees, which are a combination of squats, push-ups, and jumps, belong to full-body high-intensity training. It can comprehensively exercise the muscles of the whole body, effectively improve cardiopulmonary function, muscle endurance and coordination.
In addition, do a Russia turn, sit on the ground, feet off the ground, upper body slightly back, hands in front of the chest, and take turns left and right under the sidesIt can work the abdominal and lower back muscles.
Finally, do high leg raises, quickly alternate leg lifts and then step on the ground, 30 seconds of each movement with all your strength, 10 seconds apart, and several rounds of cycles. It can enhance the endurance of the waist and abdomen, and make the leg line more perfect.
Each of these HIIT movements can last 20-30 seconds, followed by a 15-second rest before repeating multiple rounds.
Through the training of these HIIT movements, combined with a reasonable diet and rest, you can effectively improve your physical fitness, shape your body and enjoy the fun of exercise.