30 Day Challenge to Lose Weight and Belly Fat

30 Day Challenge to Lose Weight and Belly Fat


30 Day Challenge to Lose Weight and Belly
Fat High Intensity Interval Training enables the
body to maintain an efficient fat-burning state even after the training. It takes more than 20 minutes of training
to achieve better results than running for 1 hour. High Intensity Interval Training can be achieved
by alternately repeating short periods of high energy consumption per unit time. This is a very good training method for urban
residents with a fast-paced lifestyle. Without wasting time we go to training and
follow steps by steps. Steps 1. Butt Kick. Keep your back straight and upright, Visual
ahead, hands on hips. Keep your body still, crossing your legs quickly
and alternately, touch both hands each and every time. Do this exercise for at least 30 seconds. Steps 2. Fast Spider Lunges. Perform push-up position on the yoga mat,
arms shoulder-width apart, a foot from one side step on the hand of the same side. Contract your belly and try to jump, change
the position of your leg in the air. Tighten your shoulder and belly. Do this movement 10 times. Steps 3. Kneeling Push-Up. Place the upper part of your knees and both
hands on the mat to support your body, lower back straight, keep your torso and thigh aligned
to form a straight line, use your hands to support both sides of your chest, make sure
they are shoulder-width apart. Bend over your body to rest your chest on
the ground with arms bending, palms off the ground, then both hands on the ground, straighten
out to get up and return to start. Do this movement 12 times. Steps 4. Jump Squat. Stand with the feet shoulder-width apart,
back straight and upright, squat with your thigh and make sure they are level with the
ground, stretch out both arms and cross them in front of your body. Both arms stretch overhead forcefully, swing
to both side, drive your body to jump. Come down under control, squat with your thigh
level with the ground, both arms return to start and cross in fornt of your body. Do this movement 20 times. Steps 5. Kneeling Push-Up. Place the upper part of your knees and both
hands on the mat to support your body, lower back straight, keep your torso and thigh aligned
to form a straight line, use your hands to support both sides of your chest, make sure
they are shoulder-width apart. Bend over your body to rest your chest on
the ground with arms bending, palms off the ground, then both hands on the ground, straighten
out to get up and return to start. Do this movement 10 times. Steps 6. Burpee. Stand with the feet shoulder-width apart,
bend over and squat, hands on the floor, make sure they are shoulder width apart, at the
same time, bounce both legs backward and stretch out straight. Quickly move your legs back to the abdomen,
get up and jump. Clap on the top of your head, quickly bend
over and squat down, no standing process. Do all you can to jump overhead. Do this movement 11 times. Steps 7. Kneelind Plyo Push-Up. Cross your legs, knees down on the mat, hands
just slightly wider than shoulder-width, grap the ground forcefully with your fingers, tighten
your body to one straight line, lower back straight. Bent your arm and body to elbow joint slightly
higher than torso, use the explosiveness to push your body up, hand leaves the ground. Do this movement 18 times. Steps 8. Pulse Squat Jump. Stand with the feet shoulder-width apart,
both hand, fold your hands and rest against your chest, elbow down. Squot on the heels, jump when the elbow touch
your knees. Bend forward when jumping down, bend the knees
to the things to parallel with the ground, then return to start. Do this movement 18 times. Steps 9. Fast Spider Lunges. Perform push-up position on the yoga mat,
arms shoulder-width apart, a foot from one side step on the hand of the same side. Contract your belly and try to jump, change
the position of your leg in the air. Tighten your shoulder and belly. Do this movement 12 times. Steps 10. Tiptoe Jump Squat. Forefoot on the ground swings both your arms
to drive your body to jump. When you are down, tighten your whole body
to make it steady, at the same time bend your knees and squat down under control. Do this movement 12 times. Steps 11. Jumping Jack. Tighten your waist and abdomen, and forcibly
tighten your arms. Use your shoulders to raise your arms, press
your arms down using your back, and use your arms to spur your body to jump. Open and close your feet to jump, and relax
your lower legs to the greatest extent possible. Do not bow or raise your head. Do this exercise for at least 40 seconds. Steps 12. Burpee. Stand with the feet shoulder-width apart,
bend over and squat, hands on the floor, make sure they are shoulder width apart, at the
same time, bounce both legs backward and stretch out straight. Quickly move your legs back to the abdomen,
get up and jump. Clap on the top of your head, quickly bend
over and squat down, no standing process. Do all you can to jump overhead. Do this movement 12 times. Steps 13. Jumping Jack Plank. Lie prone on the yoga mat, both of your elbow
on the ground. Opening and close jumping with both legs,
slightly lower down your hip while taking off, do not bend your knees. Try to tighten your legs and upper part body
as much as possible. Make sure the up and down movement of your
hip was as little as possible. Do this exercise for at least 20 seconds. Steps 14. Jump Squat. Stand with the feet shoulder-width apart,
back straight and upright, squat with your thigh and make sure they are level with the
ground, stretch out both arms and cross them in front of your body. Both arms stretch overhead forcefully, swing
to both side, drive your body to jump. Come down under control, squat with your thigh
level with the ground, both arms return to start and cross in fornt of your body. Do this movement 25 times. Steps 15. Fast Spider Lunges. Perform push-up position on the yoga mat,
arms shoulder-width apart, a foot from one side step on the hand of the same side. Contract your belly and try to jump, change
the position of your leg in the air. Tighten your shoulder and belly. Do this movement 20 times. Steps 16. Kick Through. Perform push-up position on the yoga mat with
bending knees, make sure both of your knees do not touch the ground. Twist your leg from one side to other and
try your best kick toward the upper side of your body, you will feel a very strong contraction
while kicking your leg. Twist your whole body along with the kicking
leg, at the same time focus your vision on the movement of the kicking leg, stop for
a while after your leg straighten out, return to start. Switch sides and repeat. Do this movement 6 times. Steps 17. Side to Side Plank. Perform a push-up position on the yoga mat,
put your feet together. Shift your left hand and right foot to the
right side at the same time, and then return to the start. Shift to another side, both hands and feet
take place by turn. Keep your body still, tighten your shoulder
and middle part at all time. Make sure all your gestures are the faster
( smoother ) the better. Do this movement 16 times. Steps 18. Lateral Hops. Tighten your body, jump left and right, make
sure your body swings left and right along with the movement. At the time of take-off, lift your arms forcefully
to bring up your body. Do this exercise for at least 30 seconds. Steps 19. Rolling Like a Ball. Hold your knees with both hands, lie supine
on the yoga mat. Relax your lower back, pull your knees towards
the chest, as close as possible, then return to start. Do this exercise for at least 20 seconds. Last Steps. Shoulder Extension Stretch. Sit on the mat, arm stretching to the backward
of the torso, stretch out as far as possible, the elbow should be straight but do not lock. Fell the sense of pulling from shoulder front
muscle. Do this exercise for at least 30 seconds. Ok Repeat this step the next day.

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