Views: 125 Author: Site Editor Publish Time: 10-21-2024 Origin: Site
In order to be able to achieve a fat-burning effect
The editor once talked about it
We must reach 65%~75% maximum heart rate
That is, "effective fat-burning heart rate"
Measured by the senses
That is, the degree to which you are short of breath, but you can still hold on
The maximum heart rate of different people is not connected
Therefore, the difficulty of the movements also varies greatly
Here are 3 different levels of fat burning
Elementary section
1 Head holding squat
Action Essentials:
Lower your knees down along your toes, don't hold your chest
The speed should be slow and there should be no inertia
Repeat 20~30 times
NO.2 Push-ups
Action Essentials:
The body remains in a straight line
Sink your shoulders and use your chest to exert force
Don't overdo it, and keep your chest as close to the ground as possible
Repeat 15~20 times
NO.3 From both ends
Action Essentials:
The lumbar parvia is the fulcrum
Don't leave the ground, but the abdominal muscles exert force
20~30 times
Don't care about the speed of completion at this stage
The emphasis is on ensuring the quality of the action
It can be done for 2~3 cycles
Intermediate Edition
1 Dumbbell squat jump
Action Essentials:
Take care to protect your knee with muscles
Jumps should be rhythmic and elastic
Avoid hitting your knees
NO.2 V-shaped boxing
Action Essentials:
The waist and abdomen always maintain strength
You can't land on your feet the whole time
Don't sit up straight with your upper body and don't be lazy
NO.3 Lunge dumbbell curl
30 seconds for each movement
Rest for 20-30 seconds
At this stage, the speed should be increased appropriately
Maintain a rapid heart rate
Advanced article
1 Jumping jacks
NO.2 Lunge jump
NO.3 Raise your legs high
NO.4 Burpee Jump
Each action is completed for 60 seconds
Rest for 60 sec and repeat for 4 sets
This stage is already the stage of the master
You're in each set of sprints
Give it your all to complete the action
When resting, don't wait until your body is completely calm
Maintain a positive heart rate
Do not gulp water during the cycle
