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Eight High Intensity Interval Training

Views: 91     Author: VIGOR     Publish Time: 2018-03-11      Origin: Site


 High Intensity Interval Training are high intensity intermittent training. About 30 minutes by repeating and maintaining some simple movements, full strength of aerobic and anaerobic combination exercise, to achieve the maximum heart rate. Exercise cardiopulmonary function, the effect of fat burning is obvious.



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Deep Squat

Feet shoulder-width apart, toes pointing outwards in the direction of 11:5. Inhale, squat as far as possible to bend the knee 90 degrees, thighs and ground parallel, but knees do not exceed the toes, exhale, return to the squat leg. Tuck in your stomach and chest, straighten your back, and lift your hands in front of you.


Plank

Lie on your stomach, bend your elbows, shoulders and elbows perpendicular to the ground, toes on the ground, body off the ground; Abdominal muscle, pelvic floor muscle is tightened, vertebra is lengthened, the eye looks toward the ground, maintain even breath.

  


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Jumping Jacks

Feet together, hands on the side of the body jump, Open your feet, make sure your knees are in front of you, in the same plane as your feet, then close your feet and land on the ground, and so on. 


Lunge

Stand, slowly forward to lift a leg, bending arm swing naturally, one leg to maintain balance. Lift that leg and take a step forward, with the heel landing first and the center of gravity slowly moving forward to form a lunge. Try to keep the thigh parallel to the ground.

 


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Push-up

push-ups, with hands open shoulder-width apart or slightly wider, feet together or slightly apart. Inhale, bend elbows to get close to the ground, exhale, and lift back up to continue.


High Knee Lift

The body stands upright, one thigh is carried forward high, crus folds as far as possible, heel is close to hip. The arms swing back and forth naturally and continue in the opposite direction.

 


 

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Static Squat

Back against the wall half squat, feet open and hip joint with width, knees and toes in the same direction, with toes on the ground. Hands akimbo or forward lift, eyes straight ahead.


Mountaineering Step

Push ups keep your arms perpendicular to the floor, your torso as parallel to the floor as possible, and your legs in turn toward your abdomen.

 

 


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