6 Extreme sports, Exercise burn Help you get fit

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Exercise is not difficult. But it’s not easy for some people who still have an excuse to say they don’t have time, aren’t ready, or wait to be thinner first. The author is fascinated by the sentence that “Wait, wait a little thinner first.” I heard and confused that there is any method that can help me lose weight as much. Exercise This is a way to help girls. The meat is slender as quickly as possible. Safest And the most sustainable

Must admit that 95% of the fat girls like to eat and rarely exercise. It causes weight gain and if women are thinking of losing weight by reducing food alone. It seems to be difficult. Especially when your friends Invited to party, it could not stop. And there is a sentence that the author always hears, “Once a long time, I will gradually reduce again tomorrow.”

If it continues like this When will you approach your goal? And more than that Doing so will cause discouragement. Including self-blaming Think of yourself in a negative light as saying “You can’t do it.” These are the girls’ worst enemies. Plump ever. … So today Teacher Kan would like to introduce 6 ways to exercise and help her body firmly as follows

1. Running

Running slow and fast in 30 minutes can burn (Burn) energy up to 400 calories while running normally. Keep running Burn energy for 300 calories

How to warm up the body first. By walking fast or running at a comfortable speed for about 10-15 minutes, then run with. The maximum speed is about 15 seconds, alternating with 60 seconds of brisk walking counts as 1 set, doing 6 sets and then increasing the number to 10 –12 sets.

Tips During running, keep your abs and knees slightly bent. To help reduce the impact on the knee.

CAUTION Running may not be suitable for heavy weight people. Or those who have knee and ankle problems because it is a high-impact exercise.

2. Hula Hoop

Many foreign stars choose to practice hula hoop because it is easy to train, convenient and effective in helping to lose weight. It is suitable for young women and is an exercise with very little impact.

Practice: Choose an adult hula hoop. Loop the loop down the waist. Rotate the waist to not let the loop fall. Once mastered, add to the fun by spinning while moving forward. Or add the number of rings to avoid memory and boredom, just 30 minutes of training can burn up to 300 kcal of energy at once.

3. Swimming

Swimming is the best exercise for women because when we are in the water. Water will help support ourselves. Makes ourselves lighter Reduce the impact on the joints of the body comfortably. And feel more relaxed than any other activity or exercise That sweat a lot An hour of swimming in a freestyle position can burn 500 – 700 kcal of energy.


Should be practiced in a set of poses called There are 12 “solar worship” postures. The posture should be practiced slowly until you can remember every posture. Then increase the breath in – out longer (correct breathing increases energy metabolism) with movement

The instructions should be practiced in a well-ventilated place. Starting from training 6 rounds first, then gradually increase the number of rounds until the full 12 rounds takes about 25-30 minutes of training, can burn 200 – 250 kcal of energy and if training in the class. That has to be practiced continuously throughout the posture Can burn up to 400 kcal of energy.

5. dance

Dance Your Fat Off is a television program that has proven to people all over the country that Dancing can help you lose weight. Regardless of the type of dance, such as aerobic (dance with the leader), or try to choose a low-tempo song, follow one or two songs, and then increase the tempo faster. Shaking the hip to another 5 – 6 songs, but do not sit between the songs.

Then gradually dance to the slower pace of another song to reduce heartbeat. It takes about 30 minutes to burn 250 calories if you love to dance and do it regularly. Guaranteed soon, the weight will definitely decrease.

Tips: Raising your arms up and down will help burn more energy.

Caution People with knee, ankle or back problems should dance carefully.

6. Circuit exercise

Circuit exercises are exercises divided into six or more bases. The training in each base will help train the muscles differently.

You may need to consult a professional before practicing. But can be practiced by designing a posture that uses Body Weight (posture without accessories) because we can practice anywhere. Either at home or when traveling to another place, do 12 – 30 reps with no rest for 20-30 minutes. And reduce training time as well

Exercising in a circuit has two benefits: it is a continuous exercise and a built-in muscle tone. As mentioned above, it is a type of exercise aerobic training (Aerobic Training) is a continuous exercise of more than 15 minutes, but if you have enough time. Exercise should be exercised in conjunction with training exercises (Weight Training) to tighten the muscles. And turning fat into muscle faster By setting a weight target That you can lift in 1 set, do 12 – 15 reps for 3 sets

As a suggestion, you should start working out from the large muscles first, and then working out the small muscles. Starting from the legs, back, abdomen, chest, shoulders, arms, etc