May be a lot of people may have just heard this method will be surprised, 15 minutes will be able to practice a good figure? This method is really tricky? Do not worry, after reading this article you will know. In addition, it should be noted that here Of the 15 minutes to do is not a general jogging, skipping a class of aerobic exercise, but to exercise muscle-based resistance training can help you create a sexy line Oh!
① 15-minute high-strength core training 4 major advantages
1. Build a tight body
A good body must have an enviable curve, and there is only one of the most fundamental and direct ways to shape the curve - muscle training. Core Training The main exercise is the core of our body muscles, it can soften our body Fat into muscle, firm our curve, let us get a good profile bump.
Consume more calories
An adult with a body weight of 60 kg will need to exercise 180 kcal for 30 minutes of aerobic exercise, but will consume about 210 kcal of heat as part of her core training. However, after completing her core training, her energy expenditure will generally continue for some time, Visible, core training than other types of exercise more calories, can help us lose weight Oh!
3 training not fat constitution
Core training is also an anaerobic training which, on the one hand, increases the amount of muscle in the body and helps us to shape it. On the other hand, it enhances our body's metabolic rate. As metabolism increases, our daily consumption will also increase , The body will become naturally eat fat body!
4. Enhance the body's immune system
High-intensity core training in addition to helping to shape the body's role, but also to promote body's body hormones, promote cell growth, lipolysis, enhance immunity and other functions. Regular core training will make us every day full of new vitality, good mood , Good health, to thin faster Oh.
② 3 groups of exercise methods
Described the benefits of so many core training, the following to formally introduce the three sets of core training movements.We can according to their needs and preferences, with any combination, as long as each adhere to the movement to 15 minutes.
First group:
1 pairs of knee touch elbows abdomen
A. Stand upright, shoulders and hips in the same line, the left hand raised his right leg straight to the side, toe point.
B. left elbow down, right knee lifted, the diagonal direction so that the left elbow touch the right knee and then restore the initial position, for the right elbow touch the left knee. Two steps for a repeat 10-12 times;
2. Short jumper
A. Body lay hands on both sides of the body, his legs straight, the heel of the ground vacant 15-30 cm;
B. body sit up, the left elbow bent up, this time the action is similar to the sprint waved to keep this action, the body slowly lifted to the highest point to the right knee touch the chest shall prevail;
C. Restoring the starting position and keeping your feet off the ground. Repeat the above actions for the other hand and your feet. Repeat the above steps in three steps and repeat 10-12 times.
3. Wall curls and swivel
A. face the wall, sitting on the fitness ball, lay back, so that the back against the ball;
B. feet on the wall, with the width of the buttocks, knees to keep bending 90 degrees, his hands have been cross-breasted.
C. Lift the body lightly, slowly turn the waist to the left. Back to the front, lay under the body;
D. repeat the action to the right again. The above four steps are one time and repeat 10-12 times.
4. Fitness ball pelvis oblique curl
A. With both hands hold a 2-5kg ball, hold on the chest, feet on the ground, keeping the back and head on the fitness ball;
B. Tense abdomen, the body up force, pushing the ball in the hand to the ceiling until the shoulders to leave the ball, and then asked to put down and return to the original position.
Second Group:
Reverse logging
A. The body was squat position, holding a 2-5kg ball on both hands on the left hip;
B. Keep the arm straight, the ball over the body to the top of the right shoulder, slowly down the ball to restore the initial position. And then the ball on the right hip, held high above the left shoulder. -12 times;
2. Half-legged legs painted circle
A. sitting on the ground, legs will be completely straightened, elbows on both sides of the hip, hold the body back tilt;
B. Strength will focus on the abdomen, legs raised to 45 degrees with the ground.Legs tighten, toe forward, draw 12 circles clockwise, and counterclockwise draw 12 times, after painting gently put down legs Two steps for once, repeat 10-12 times;
3 with one hand leaning boating
A. right hand holding a dumbbell, knees bent, body down, was squatting posture;
B. tight abdomen, the hands of the dumbbells raised to the shoulder height, the body remained motionless, back to the starting position two steps to repeat 10-12 times;
4. Reverse plate-type leg
A. body straight, flat-panel posture twins outward straight, hands behind the buttocks, fingertips forward;
The third group:
1. Dodge bullet waist
A. Hand holding a 2-5kg ball, kneeling on the ground, knees open, with the hip width;
B. put the ball in front of the abdomen, the body slowly backward tilt, and try to backwards .Knee keep the position does not move.To maintain this position for at least 3 seconds.Re-use of abdominal strength to get up and back to the starting position. , Repeat 10-12 times;
2. fitness ball kick knee
A. Body stretched straight, flat posture, hands and shoulder width, on both sides of the fitness ball;
B. left knee lifted, keep close to the chest position, pause for 1 second, return to the initial position.Left the right knee, repeat the action.Two steps for once, repeat 10-12 times;
3. Over-lift to the knee volume
A. back lying on the fitness blanket, holding a pair of 5kg dumbbells, his hands straight to the back;
B. Legs straight, with the ground was 45 degrees, his hands raised to the top of the chest, shoulders lifted from the fitness mat, while his legs raised, straight with the ground vertical. Two steps for a repeat 10-12 times;
③ Matters needing attention
1. Targeted
To do the core training, it is very accurate to your own training site, or very difficult to effect. Training to focus, subconscious will be on the abdomen.
2. Reasonable arrangements for training time
Although the high-intensity core training effect is obvious, but we can not fish for three days, two days drying nets, can not say exercise once, feel tired, every four days and five days no longer move, if so, just practice out The muscles will soon be consumed, it is difficult to have a significant effect Oh. Exercise stress is sustainable, we must pay attention to this point.
3. Do not practice tired
High-intensity muscle training should not be carried out in exhaustion, on the one hand, the body feel tired, the effect of exercise will be poor; the other hand, too painful exercise is also quite consume willpower, is not conducive to our long-term adherence.
Studies have shown that for girls who lose weight, reducing exercise time to 15 minutes will be more helpful in keeping in mind, and taking only 15 minutes per day will give them 35 minutes of exercise, as well as practice Tight to build a good body, is not it cost-effective it? Amy girls, quickly practice it! 15 minutes a day oh!
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