8 classic moves in hiit training do you know how many moves you have

Many people don’t know much about Hiit training. Hiit training is a high-intensity interval training method, and Hiit training has a good training effect. Moreover, in Hiit training, there are several movements that are classic movements, and I believe many people don’t know about Hiit training. So, what are the 8 classic movements of Hiit training? Let’s learn about them together.

Hiit training has many benefits, such as fat burning, slimming, improving muscle endurance, etc. (Custom fat burning plan, efficient fat burning for 28 days, allowing you to lose weight quickly)

Hiit training movements

1. Jump in place

Can be used as a warm-up for a training, quickly activate the thigh muscles and stretch the upper body, Accelerate your heartbeat and let your body enter the training state.

Action steps

(1) Stand your feet shoulder-width, bend your knees slightly, and lean your upper body forward at the same time, at about 45 degrees to the ground, swing your arms back naturally, in a half-squat position.

(2) Jump up in place, straighten your upper body, and swing your arms up with your body.

(3) naturally land, bend your knees and cushion, and return to the starting position.

(4) Do about 20 times, and control the time is about 30 seconds.

2. Sliding and squatting

This is a comprehensive exercise for training your legs, especially the front and inner sides of your thighs, and your hips can also be stimulated.

Action steps:

(1) Starting from a squatting position, you can put your hands in front of your chest to maintain balance.

(2) Jump gently, lift one foot off the ground, stretch to the oblique rear of the opposite side, tighten the inner side of the thigh, increase the stride as much as possible, and adjust the center of gravity to maintain body balance, and support the hips on the same side of the legs to feel stretched.

(3) Quickly return to the starting position, repeat the movements on the other side, jumping 15 times on the left and right.

3. Alternate side lunges

Mainly exercise the quadriceps, this muscle can help you avoid knee injuries during running.

Action steps

(1) Stand twice the shoulder width, point your toes obliquely forward, hold small dumbbells in both hands and hold them in front of your chest.

(2) Bend one side of the knee to the side The center of gravity moves to the side of the bent leg, and the upper body leans 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 lunge. Do 15 times alternately from left to right.

4. Push-up opening and closing jumping

Although it is a push-up and jumping action, you are actually practicing your core. A quick small jump can quickly increase your heart rate.

Action steps

(1) Start with a push-up position.

(2) Support the ground with both hands, tighten the core, jump up and separate the legs, about shoulder-width width, and support the ground at four points.

(3) Close your feet together and return to the starting position. Do 30 times in a row.

5. Bring in place Mountain

After trying this, many people fell in love with it. This exercise can also effectively stimulate the core. The mountaineering exercises exercise legs, buttocks and back.

Action steps

(1) Start with a push-up position.

(2) Retract the abdomen, lift one knee to the chest, feel the abdomen being squeezed, and the other leg is pushed to the ground to maintain stability. The hips to the back of the thigh produce a clear sense of stretching and then retract the legs, and return to the push-up position.

(3) Change the other leg to complete the same action, repeat the two legs alternately 30 times.

6. Step squat and knee lift

Arrow squat is a movement that can create many fancy styles. The hips and thighs can be effectively stimulated. In addition, the knee lifting movements make the hips stretch more full Score.

Movement steps

(1) Start with an upright position. One foot takes a big step back and squat down in a step, and feels that the front side of the thigh and hips are fully stretched. The arms are doing a pre-punching and punching posture on the chest.

(2) Retract the back leg and change it to a standing position, lift the knees as high as possible. Both hands can be naturally hem to both sides of the body. Leave the legs and return to the starting position of standing at the right time.

(3) Do each of the legs 10 times alternately, or you can do one side 10 times and then change to the other side.

7. Little jump dumbbell lifting flat front

This is a comprehensive exercise for training legs, especially the front and inner thighs, and the hips can also be stimulated.

Action steps

（（1） Stand apart, stand attentively, hold two small dumbbells in front of your body.

(2) Raise your arms in front, with the back of your hands facing the ceiling, extending flat to parallel to the ground, and your legs jump slightly and spread back and forth.

(3) The hands fall back, and the feet alternate quickly. After completing the alternation, raise the dumbbells flat again with both arms. Repeat the movement 20 times.

8. Diving bombing push-ups (the effect of fat loss is not obvious? Customize the fat loss plan to teach you how to lose fat quickly)

The name is cool, right, the effect is also great! It exercises your shoulders, triceps, back, and also has a full stretching effect on the hips, back and the back of the thighs and the back of the calves.

Action steps

(1) Start with an ordinary push-up posture, with both feet Slightly spread, shoulder-width. Keep your legs straight, lift your hips upward, and form an inverted V-shaped shape.

(2) Slowly touch the ground along the direction of your arm, look at the ground, and then lay your body flat until the upper body is parallel to the ground, and the upper arm is also close to parallel to the ground.

(3) Maintain this position, and continue to sink, push the body forward and upward, until the arm is perpendicular to the ground, fully support the body, and form a yoga dog-like position. Do this in reverse, return to the starting position, do 6 to 8 times.

Editor's recommendation:

Skipping rope HIIT interval training plan

Is the hiit training exercise aerobic or anaerobic exercise

5 basic methods of strength training How many ways do you know