Spring . No Fat!-5th stop
| May 6, 2010 | Posted by admin under Exercise to lose weight, ลดความอ้วน |
“Fat Burning Exercises” and healthy outdoor exercise, combining with nutritious food, refusing to night-meal, persist on, it can not only lose weight and strengthen the heart and lung function, training muscles, but also nourish the body and mind. To embrace spring with your beautiful and slim body, Spring. No fat!
Simple 20-minute Fat Burning Exercises
【Warm-up】
·1st-3rd min: Rush (80 to 100 meters per minute)
·4th min: Stop. Two-step across left, squat, then turn around from your right for 1 minute.
·5th min: Walk with the heel in order to strengthen the muscles in front of the tibia and prevent shin soreness. Arms swing naturally at the sides while walking.
【Running/Rope skipping】
·6th-7th min: Running in step (about 130 meters per minute, or in speed of 50 seconds for 100-run)
·8th-9th min: Pick up the rope and began to run side while jumping. Beginners are not familiar with this way. And you can jump in place first, and then try to run slowly.
·10th min: Running in step for 1 minute (in speed of 50 seconds for 100-run), but no rope skipping. If you feel tired, you can change running into walking.
【Jump box】
·11th min: Let legs close together, jump up. Let landing points form a diamond-shaped box – front, then right, backward, left, and then move forward. Swing your arms to assist jump. First, jump 16 times clockwise, and then jump towards the opposite direction of 16 times.
·12th -14th min: Running in step (in speed of 50 seconds for 100-run)
·15th min: Repeat the jump box exercise.
·16th min: To do the puppet dance for 25 times- a. Hands horizontal straight, jump and legs apart; b. Cross your feet (right foot crossing in front of left foot) jump up, arms crossing his chest, and then for the left foot in the right feet cross.
·17-19th min: Lope slowly, like slow motion. When running, to pull back leg forward, and jump to the distance. (This will help to exercise gluteus).
·20th min: Repeat puppet jump. Walking and stretching for 5 to 10 minutes to relax.
Just 20 minutes a day, kick away fat, but give you fitness.
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