8 classic actions for high-efficiency fat burning

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There are many effects of exercise, because regular exercise has many benefits, so we can choose how to exercise according to our needs, but many people don’t know how to exercise. I believe some people still understand the classic action of high-efficiency fat burning. of. So, what are the 8 classic actions for efficient fat burning? Come take a look if you don't understand. Let's take a look!

8 classic actions for high-efficiency fat burning

Vertical jump in place

1. Stand with your feet shoulder-width apart, bend your knees slightly, and lean your upper body forward at about 45 degrees to the ground. Swing your arms back naturally in a semi-squatting position.
2. Jump up on the spot, straighten your upper body at the same time, swing your arms up with your body.
3. Land naturally, bend your knees to cushion, and return to the starting position.
4. Do about 20 times, the control time is about 30 seconds.

Slide squat jump

1. Start in a semi-squat position, with your hands folded and placed on your chest to maintain balance.
2. Gently jump up, lift one foot off the ground, stretch to the diagonally behind the opposite side, tighten the inner thigh, maximize the stride, and adjust the center of gravity to maintain balance. The buttocks on the same side of the supporting leg are pulled. The feeling of stretching.
3. Quickly return to the starting position, repeat the action on the other side, alternately jumping left and right 15 times.

Alternate side lunges

1. Stand at twice the width of your shoulders, with your toes pointing diagonally forward, holding small dumbbells in your chest.
2. Bend the knee with a side lunge, and then move the center of gravity to the side of the bent leg, and lean forward slightly.
3. Rely on the legs to control the body, change the center of gravity to the other side, and do the same side lunges. Alternate left and right 15 times each.

Push-up jump

1. Start in the push-up position.
2. Support the ground with both hands, tighten the core, jump and separate your legs, about shoulder width, and support the ground at four points.
3. Bring your feet together and return to the starting position. Do it 30 times in a row.

Prone in situ mountaineering

1. Start in the push-up position.
2. Contract the abdomen, lift one knee to the chest, feel the abdomen being squeezed, and the other leg pushes on the ground to maintain stability. After the hips to the back of the thighs have a significant stretch, retract the legs and return to the push-up position.
3. Change the other leg to complete the same action and repeat 30 times alternately on both legs.

Lunge

1. Start with standing upright. Take a big step back with one foot and squat down in a lunge squat, feeling that the front of the thigh and buttocks are fully stretched. Arms in front of the chest do punching preparations.
2. Retract the back leg to a standing position, and raise the knees at the same time, as high as possible, so that the hands can be naturally lowered to the sides of the body. Drop the leg and return to the starting position of standing upright.
3. Alternately do 10 times on each leg, or do 10 times on one side and then change to the other side.

Flat lift before small jump dumbbell

1. Stand with your feet apart, stand upright, and hold two small dumbbells in front of your body.
2. Raise your arms flat forward, with the back of your hands facing the ceiling, stretch flat to be parallel to the ground, and at the same time spread your legs back and forth after a small jump.
3. Lower your hands and alternate your feet quickly. After completing the alternation, raise the dumbbells with your arms flat again. Repeat the action 20 times.

Dive bombing push-ups

1. Start in a normal push-up position with your feet slightly open and shoulder-width apart. Keep your legs straight and lift your hips up to form an inverted V shape.
2. Slowly place your head on the ground along the direction of your arms, look at the ground, and then lay your body flat until the upper body is parallel to the ground, and the upper arms are also close to parallel to the ground.
3. Keep this posture, continue to sink your hips, push your body forward and up, until your arms are perpendicular to the ground, fully prop up your body, in a posture similar to the yoga upper dog pose. Do this in the reverse direction, return to the starting position, and do 6 to 8 times.

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