But on the other hand, long-term running is boring, even prone to knee pain and other problems At this point, instead of forcing yourself to run, try the following 15 aerobic exercises we will recommend
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And whether it’s hitting sandbags, or practicing with partners, you can achieve good results! Compared with running, climbing steps is more efficient in fat burning and has more practice methods
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Not only according to their own ability, flexible adjustment of speed; but also combined with single leg jump and other movements, to further improve the difficulty, as well as the training effect! Generally, it is recommended that you continue to climb the steps for 5 minutes, then have a rest, and then continue to do so several times
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In daily practice, you only need to prepare with a flat support posture, take alternate steps as fast as possible within the scope of your ability, thus lasting for 30 seconds, rest a little, repeat several times, you can achieve a very considerable effect! 07 rope skipping – this aerobic exercise must be familiar to everyone! Although it seems simple, but really try, soon you can be panting, sweating, the effect of fat burning can be imagined For novice friends, continuous rope skipping for 5 minutes is a good primary goal! 08 high intensity intermittent training (HIIT) high intensity intermittent aerobic training, or HIIT, is a popular aerobic way for fitness people in recent years
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04 open and close jump – open and close jump, this basic action is not limited by any equipment, site; and simple, almost everyone can complete! With the hands and legs open and close, beating up, the whole body muscles will be quickly mobilized; especially the compact open and close jump exercise, can promote the heart rate to rise significantly, significantly accelerate the heat consumption, fat burning! 05 swimming, can let the partners in the case of not a drop of sweat, efficient exercise, burning fat! Because the core temperature of the body is controlled when you exercise in the water, you feel more comfortable
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You can try to swing the Kettlebell for 30 seconds, rest for 30 seconds, and repeat for 6 minutes, which is a very fast and efficient aerobic training
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This kind of exercise mode is much more efficient than jogging with very stable rhythm and low intensity! At the same time, partners must pay attention to ensure adequate rest, in order to avoid affecting the quality of training, increase the risk of injury
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Finally, extend your arms, bend your legs back to the ready position, and repeat
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With the push and pull of the rowing movement, the muscles of all parts of the body will be greatly mobilized; while making you sweat like rain, it can also significantly strengthen the muscles at the back of the thigh, which has a very positive significance for the prevention of sports injuries! When using the rowing machine, first grasp the handle and sit on the top with legs bent 90 degrees
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Tabata training is a kind of high-intensity intermittent aerobic training, which requires everyone to do their best in 20 seconds, then rest for 10 seconds, and repeat 8 times, so as to promote the rapid rise of heart rate and achieve significant fat burning and slimming effect
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02 rowing machine in the gym is also an aerobic artifact for fast fat burning
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In addition, alternating legs and practicing lunge can also be a good aerobic exercise, which can help people consume a lot of calories in a short time
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Naturally, it’s easier for people to stick to it than land sports such as running
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09 boxing, is a very interesting and efficient fat burning aerobic exercise, can consume up to 800 calories an hour
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As for the specific exercise content, you can freely choose, such as cycling, rowing mentioned before, or combined with push ups, squats, Bobbie jump and other basic fitness movements
On the one hand, it can really help people burn calories, build up their physique, avoid cardiovascular problems, and has a very positive significance for human health and body maintenance
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Pay attention to in the process of practice, squat knees do not exceed the toes, and ensure that the range in place, is the key to achieve the desired effect
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13 Kettlebell swing ﹣ on the effect of fat burning, Kettlebell swing is absolutely the best of many fitness movements! Each swing movement, not only will mobilize the whole body muscle operation, but also can effectively enhance the explosive force
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Welcome to forward it to the circle of friends
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With the continuous improvement of muscle strength and aerobic ability, we can gradually transition to 45 seconds of exercise and 15 seconds of rest
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It can not only help us to challenge ourselves, improve muscle strength and agility, but also mobilize the whole body muscle activities and consume considerable calories! 12 hiking at the weekend, you can enjoy the nature, enhance the feelings, exercise your body and strengthen your body
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Finally, on the treadmill, fast walking at an uphill angle can not only protect the knee from the impact force, but also promote the rapid combustion of heat
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In the process of dealing with different terrain and road conditions, it can not only burn a considerable amount of heat, but also strengthen the ankle, knee and other joints, and improve the body coordination and balance
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Then push back from both legs until they are fully extended
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Generally, the rest time should be at least half of the exercise time
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When it comes to aerobic exercise, the first thing most kids think of is running
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In addition, if you want to maximize the fat burning effect of swimming, you might as well alternate fast and high-intensity swimming with slow and low-intensity swimming to promote the heart rate
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Indoor climbing is becoming more and more popular in recent years
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At the same time, compared with running, cycling has less impact on the joints, and almost does not cause knee pain
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Next, keep the core back muscles tight and lean back moderately
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Compared with running, the effect is better, and it can also enhance the interest of sports! 01 cycling ﹣ whether it’s outdoor riding or cycling in the gym, it can effectively promote fat burning, improve aerobic capacity, and strengthen the gluteus maximus, quadriceps femoris, hamstring and other important lower limb muscles
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06 climber this seemingly simple action can not only accelerate fat burning, but also effectively tighten the waist and abdomen lines, so that we can harvest the desired abdominal vest line
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Usually combined with fast running, lunge squat and other simple basic sports, high-intensity training for tens of seconds to a few minutes, followed by another round after rest recovery
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At the same time, bend your arms and pull the handle back to the chest position
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Attention in fatigue, do not lazy grasp the handle, and step by step to speed up, as well as oblique angle, training time is best not less than 15 minutes
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