Short-term effective slimming training!

I want to reduce from the waist of the bucket to the waist.

Want to be 360° perfect without dead ends

But time is limited

Can't exercise for a long time

Then the following eight

Short-term effective weight-loss training

Will be perfect for you

4 minute micro-explosion Tabata practice

Tabata practice:

One of the most popular forms of HIIT in 1996 was called Tabata, which was developed by Professor Tian Yuquan. This kind of training was originally used in the Olympic speed skating competition, practice a fixed cycle mode. In his research work , Tabata asked athletes to perform a 20-second intense cycle exercise (maximum oxygen uptake of 170%) followed by a 10 second break. This repeated 4 minutes, that is, the athletes carried out 8 rounds of practice .

Regardless of your current size or why you train, the HIIT program is an efficient option. If you can spend very little time on exercise, then just doing a 4-minute Tabata interval cycle every day is enough to keep you on the right track and improve your overall health.

Stand with your feet apart in parallel, with a slightly wider spacing than the hips and a slight outward tip (see Figure a). Keep the spine straight, the tailbone falling toward the ground, the hips back, the neck in a neutral position, and the lower jaw parallel to the ground (see Figure b). Get up and return to the standing position, and jump upwards, rotate 90 degrees in the air, gently return to the deep position (see Figure c and Figure d). Repeat the exercise. If you feel dizzy when you turn, please keep a deep jump or make a right and left right angle jump.

Knee push-ups

Prone, with your hands just below your shoulders, your fingers open and your elbows facing back. Bend your knees, pull your feet up, close to your hips, and push your body into a flat support position (see Figure a). The body falls to the elbows and bends as far as possible while remaining steady (see Figure b). Slightly pause, then slowly push the body back up to the starting position and repeat the action.

Side step

Stand with your feet parallel (see Figure a), with a large step on the side, deep down and knees bent (see Figure b). Perform a squat action until the thighs are as parallel as possible to the ground. Standing up and stepping on the ankles, the hips and glutes are forced to restore the body to an upright position. Change the active leg to repeat the action.

Ballet squat

The feet are separated from the hips and the toes are tightened to the buttocks muscles (see Figure a). Keep the spine straight while the tailbone falls vertically toward the ground (see Figure b). The weight is evenly distributed on both feet, and the knees move back and forth along the trajectory of the second and third toes of each foot. Stand your legs straight, return to an upright position, and repeat the action.

Half leg jump

Start with your feet together, and then jump up and down in a wide and deep position, just like doing a split-and-jump jump, but the action is slower. When the legs are jumped, the body falls to a deep position and the movement is controlled to the body (see Figure a). The legs merge and jump, the body is upright and restored to the initial position (see Figure b and Figure c). This exercise can be done faster or slower depending on your goals and balance.

Logging squat

Stand with your feet apart, the spacing is slightly wider than the hips, hands clasped together, and lifted up. The body is in a deep squat posture, and the arms (holding the hands in a folded position) are extended to the outside of the left knee to rotate the body or spine as small as possible (see Figure a). You can also use the body to jump up, raise your forearms with both hands, drop to the knees, and squat to increase the strength (see Figure b). Complete the action as specified, then change to the other side to practice.

Bobby (upright support)

Stand with your feet at the same width as your hips (see Figure a), squat down, and reach your hands on both sides of your feet (see Figure b). Jump your feet back and forth, do push-ups, and maintain the plate support action (see Figure c). Then your feet immediately jump back toward your hands (see Figure d) and return to the upright position, returning to the standing position (see Figure e). Repeat the action. In order to make the strength higher, you can add a push-up and vertical jump action.

Before and after lunge

From the standing position (see Figure a), the right leg takes a big step backwards, the body falls to the right knee and almost touches the ground, and the thigh is perpendicular to the ground below the hip (see Figure b). The knees of the left leg are in the same direction as the toes. After the ankles, return to the standing position (see Figure c). Now, the right leg takes a big step forward, and the body falls to the left leg and the knee almost touches the ground (see Figure d). Change the other side and repeat the action.

When doing any of these exercises, warm up for at least 1 minute. It's important to keep in mind that a limit interval exercise consists of only one practice action. You need to do your best for 20 seconds, then perform a 10 second active or passive recovery, and then continue with one group after another. Eight sets of exercises form a complete 4-minute limit intermittent Tabata exercise. Before starting a day of life or the next exercise, be sure to relax your body and fully transition from practice.

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