Fat loss and fitness are a must for many obese people. Even if everyone does not consider their appearance, they should still be responsible for their own health. People who are too obese often have certain minor problems with their bodies. If they can exercise well, they can not only improve their health problems, but also make people more confident. Then let’s learn about the HIIT fat loss fitness plan together!
The first group: Dumbbell flexion and extension press and arm flexion and extension behind the neck with both arms
The first action to do is dumbbell flexion and extension press. Most of the time for this action is one minute, and then everyone needs to remember the essentials of the action. The essentials of the action are to hold a pair of dumbbells with two hands. First of all, the weight of the dumbbells does not need to be too heavy, but you can do it step by step and slowly Increase, then palm forward, slowly bend the arms to the chest, and then push them to the top of our heads, directing, both arms are straightened, and then slowly return to the original position. Another action is to flex and extend the arms behind the neck. The time is the same as above, but the essentials of the movements are different. You need to spread your legs to the same width as your shoulders, and then hold a pair of dumbbells with both hands and straighten your arms directly above your head without moving. Slowly bend your elbows so that after the dumbbell drops below your neck, your elbow joints form a 90-degree angle.
Group 2: Push-ups and single-arm dumbbell rows and turns
First of all, when you do push-ups, try to do them as many times as possible in one minute. Everyone should know the essentials of push-ups. You can also adjust the distance between your arms when doing push-ups according to your needs. If you want For a more intense workout, make the width wider. The second action is one-arm dumbbell rowing and turning. This action also takes one minute, and then do as many as possible. You need to hold a dumbbell in your right hand, keep your knees at a certain bend, move your hips back, and lean your body forward to the ground. Keep the horizontal line. At this time, the arm holding the dumbbell can slowly droop and droop naturally. Next, bend the elbow, pull the dumbbell towards the body, and finally slowly return to the original position.
The third group: Poppy
This sportThe same setting time is one minute. In this action, since you have already done push-ups above, the intensity in the next step should be slightly controlled and not too intense. The action requirement is to open your feet and keep them the same width as your shoulders, squat down quickly, and then push your buttocks back as deep as possible. Put your hands on the ground and slowly lift your body. Push your legs forward and kick back, flip the entire movement, and then return to the original position.
The above three exercise methods are actually very effective for fat loss. When we do them, the most important thing is to do the movements well, and we also need to be able to persevere.
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