10-minute full body fat burning exercise coach will help you lose fat

[Core Tip]: Exercise is the healthiest and most effective way to lose weight. Coach Feng Junjian has designed a set of full-body weight loss exercises combining aerobic exercise and weight training. Let’s follow the coach and move together!

Exercise is a panacea for all diseases and a healthy way to sculpt your body. As the obesity problem becomes more serious, people begin to pay attention to exercise, which is gradually becoming a part of people's lives.

5 reasons why you can't resist exercise

1. Exercise can help you get in shape

Exercise is a way to keep fit, especially aerobic exercise, which burns fat to provide energy and has the effect of reducing fat. In addition, weight training can exercise muscles, enhance metabolic capacity, prevent calorie accumulation and form fat, and make muscles have a sense of tones, making people look fit and sunny.

2. Exercise can prevent cardiovascular disease

When people are at rest, their heart rate is relatively low, and it will increase during exercise. For people who exercise regularly, the difference between their resting heart rate and their exercise heart rate is quite large, which can effectively exercise the heart and increase its blood pumping capacity. Exercise can also make blood vessels more elastic and prevent cardiovascular diseases.

3. Exercise keeps you away from diabetes

Glucose is the source of energy for exercise. Consuming glucose through exercise can lower blood sugar and prevent diabetes. For diabetic patients, controlling blood lipids through exercise is beneficial to treatment.

4. Exercise can improve lung breathing function

Exercise can increase the strength of the respiratory muscles, increase the range of chest movement and lung capacity, improve lung ventilation and gas exchange function, accelerate gas exchange, and help burn excess fat.

5. Exercise helps improve intelligence and memory

People often use the phrase "strong limbs but simple mind" to describe people who love sports and fitness, but in fact, people who love sports have simple minds at all. Exercise can not only enhance people's physical fitness, but also promote brain development, improve brain function and help intellectual development. During exercise, people enhance their memory by memorizing the movements and techniques of exercise.

There are many benefits of exercise, but the one that obese people are most obsessed with is its weight loss effect. There are many ways to exercise, and the effects of different exercises vary. Aerobic exercise is effective in burning fat, and weight training can reduce fat while also exercising muscles and enhancing metabolic capacity. Combining the two can maximize the weight-loss effect of exercise.

Coach Feng Junjian designed a set of full-body circuit training for everyone. The exercise includes 6 movements in total, and each movement should be performed for 20 to 30 seconds. Complete all the movements as a set. After completing a set, rest for 30 to 60 seconds before repeating the next set. For fitness beginners, it is recommended to do 1 to 2 sets first, and then increase the number of cycles after your athletic ability improves. People with a certain level of exercise skills can arrange the number of cycles according to their own conditions.

Action 1: Squat jump

Function: Squat jump is based on the squat with jumping action. It is more impactful than the squat and can bring stronger stimulation to the leg and buttocks muscles.

Specific actions:

Step 1: Stand with your feet shoulder-width apart or slightly wider than your shoulders, toes slightly facing outward, and knees toward your toes.

Step 2: Straighten your chest and abdomen, pull your shoulders back and sink, clasp your hands into fists, sit your hips back, and your knees should not exceed your toes too much.

Step 3: After squatting, use your legs to jump your body upwards. When landing, the front of your feet should touch the ground first.

Wrong action: The legs are too close together, causing excessive stress on the knees; when landing, the entire sole of the foot or the heel touches the ground first, which can easily cause ankle injuries.

Action 2: Lunge Jump

Function: Lunge jump is based on the lunge with jumping action, which can exercise the gluteus maximus and has a significant effect of lifting the buttocks.

Specific actions:

Step 1: Take a step forward with your left leg, place your right foot slightly to the right of your left foot, and put the forefoot on the ground.

Step 2: Squat down with your hands clasped together, with your left thigh and calf at approximately 90 degrees, your left knee not exceeding your toes, and your right knee bent and lowered but not touching the ground.

Step 3: After squatting, jump up, then switch legs and do lunges.

Wrong action: If the left and right legs are in the same straight line, the center of gravity will be unstable; when squatting, if the back leg does not squat down, the effect of the exercise will not be obvious.

Action 3: Standing push-up

Function: Standing push-ups combine push-ups and jumping movements, combining aerobic and anaerobic exercises, and have a significant fat-burning effect.

Specific actions:

Step 1: Do push-ups first, support yourself on the ground with your hands, spread your legs about shoulder-width apart, keep your body straight, do not sag at the waist, and do not arch your hips. Bend your elbows and assume a standard push-up position.

Step 2: Pull your legs forward, return to standing position, jump up, do push-ups again, continue to do push-ups, and repeat the action.

Wrong action: When doing push-ups, if your waist sags, it is easy to cause lumbar injury.

Action 4: Lift your legs and turn your waist

Function: Small steps plus rotation movements can exercise the waist and external oblique muscles.

Specific actions:

Step 1: Lift your chest and slim your abdomen, take small steps quickly, and swing your arms slightly at your waist with your elbows bent.

Step 2: Use the strength of your waist and abdomen to rotate your body to the left and right. When rotating, try to keep your shoulders stable.

Wrong action: When turning, the shoulders swing too much, and the whole body swings left and right, failing to exercise the waist and abdomen.

Action 5: Three-stage push-ups

Function: The three-stage push-ups include wide-grip push-ups, standard push-ups, and narrow-grip push-ups. Wide-grip push-ups work the upper pectoral muscles and the outer side of the chest; standard push-ups work the entire pectoral muscles; and narrow-grip push-ups work mainly the triceps and shoulders. Combining the three push-ups can give a great workout to the chest and shoulders.

Specific actions:

Step 1: Do wide-grip push-ups, with your hands supporting the ground, the distance between your hands wider than your shoulders, and your legs spread about shoulder-width apart. Keep your body straight, bend your elbows, lower your body, then straighten your elbows and support your body.

Step 2: Adjust the distance between your hands to the same width as your shoulders and do a standard push-up.

Step 3: Adjust the distance between your hands so that they are narrower than your shoulders. Follow the standard push-up movements for the rest of the movement.

Wrong movements: sagging waist can easily lead to lumbar injury; not adjusting the distance between the two hands, or adjusting the distance improperly, it is difficult to fully exercise the chest and shoulders.

Action 6: Dumbbell squat

Function: Squats plus dumbbell presses can exercise multiple parts of the body. The squat movement works the legs and buttocks, while the press works the shoulders and arms.

Specific actions:

Step 1: Lift your chest and tighten your abdomen, open your legs to shoulder width or slightly wider than your shoulders, and point your toes slightly outward. Sit your hips back, keeping your knees within reach of your toes, and lift a dumbbell in each hand at 90 degrees to your shoulders.

Step 2: Stand up and push your hands upward with your arms slightly bent.

Wrong action: When squatting, the knees are too far beyond the toes, which can easily lead to knee injuries; when pushing, the arms should be slightly bent instead of straightened.

Exercise precautions

1. Do warm-up exercises before exercise

Warming up before exercise can increase the excitability of the central nervous system, overcome the body's physiological inertia, enhance muscle elasticity, and allow the body to enter a state of exercise. In addition, warm-up exercises can enhance the elasticity of ligaments, increase synovial fluid in the joint cavity, and prevent muscle and joint injuries. Therefore, before you start exercising, you should do 5 to 10 minutes of warm-up exercises. When you feel your body starting to warm up, you can start exercising.

2. Don’t just pursue quantity when exercising

This set of movements includes some more difficult movements. If you do not have a certain level of exercise foundation, you should proceed step by step and do one or two sets first. Do not think that the more cycles you do, the better the effect will be, as this may cause joint injuries and muscle fatigue.

3. People who are too fat should not do exercises that involve too much jumping.

This set of movements includes a lot of jumping and squatting movements, which put more stress on the knees. It is not suitable for people who are too obese. It is recommended that people who are severely overweight do some exercises that put less burden on the joints, such as swimming, brisk walking, etc.

4. Exercise and weight loss should be combined with diet

Exercise and diet are two important ways to lose weight, and both must be done together to achieve ideal weight loss results. Exercise consumes a lot of energy. People tend to feel hungry after exercise and have a stronger desire for high-calorie, high-fat foods. If calorie intake is not controlled, exercise will be in vain.

Source: 39 Health Network www.39.net

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