9 Hiits efficient fat burning actions do you know

How to burn fat efficiently, there are many fat burning actions, and the fat burning effect of the efficient fat burning action is good. In Hiit, some hiit movements can burn fat efficiently. I believe someone still knows what are the efficient fat burning actions of hiit? So, what are the 9 hiit efficient fat burning actions? How many do you know? Let’s take a look together!

1. Open and close jump

This action is actually very simple, you just need to stand straight first, Open your arms while opening your feet, slam your high-fives over your head, and then jump up when the triangle returns to its original state of being together, so that your arms will return to their original side, that is, to their original upright state. This cycle is more helpful for burning fat for 45 seconds.

2. Alternate touching your ankles on your back

This action requires everyone to do sit-ups, lie flat, bend your knees, then leave the head and neck off the mat, and use your left hand to contact. The ankle of our left foot, and then the right hand touches the ankle of our right hand, so that the two hands can be alternated in a cycle.

　　3. Raise your legs high

　　The movement of raising your legs high is not difficult, it mainly requires us to be able to do it well. First, we need to stand up straight with our legs, straighten our chest and abdomen. When the movement begins, we start raising our legs, lifting our legs to our waist, and being parallel to the ground, and the two legs are 90 degrees. Even during the fast-paced movement, we must ensure that we are The legs are in place. Place your hands on both sides of our waists and swing your arms according to the legs.

4. Plane side-sliding hips

This action is relatively difficult. You need to lie on your side and support your body with one elbow, then extend the other hand to maintain balance. Next, use our synchronization to touch the ground, then return to the original state, and then twist back and forth, so that you can twist back and forth.

5. Bend over the inner side to climb the hill

This Everyone needs to lie on the floor, then support their bodies with both hands, then use their legs to make a mountain climbing posture, and use their legs to exchange and push the floor, and hold on rhythmically for 45 seconds.

6. Lift your legs and curl your belly

The movement requires everyone to lie flat on the floor, then lift your legs, your thighs perpendicular to the ground, and your calves parallel to the ground, then cross your hands on the back of your head, pull up your body, and let the upper body of your body come into contact with your knees.

7. Squat

　　Squat movement is a very simple and basic squat movement. We can place our hands on both sides of our heads, and the next step is to complete the work. Try to complete 50 times per group, and you can do three sets of movements. The more times you do, the more obvious the exercise effect. You must persist in completing it. You can clearly feel that our legs muscles become tighter and our legs become thinner, but you must also pay attention to the stretching movements we need to exercise our legs after completing the movements.

8. Cross cross

This action also requires lying flat and then bent your legs, without putting them together. Then touch the ears on both sides, and the elbow of the right hand touches the knee of the left leg. On the contrary, the elbow of the left hand touches the knee of the left leg.

9. Plank support

First of all, we must prepare the action according to the standard movement of the plank support. Our elbow bends our elbows to touch the ground, and the soles of our feet and the ground are in contact with the ground and show 90 degrees. Then, while insisting on this action, count the beats and pass The body jumps and high-fives every three seconds, so this action is also called jumping plank support. The movement is difficult and requires us to have a certain basic skill. However, being able to do this action well will have a certain exercise effect on our muscles.

  　Tip: If you want to lose weight, the above nine movements are very good choices. (Fat burning training plan, you can have a good figure without going to the gym.)

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