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  HIIT(High-intensity interval training) has been documented as early as the 1970s. Hiit is an exercise mode for professional athletes training based on the High intensity exercise (HIT) proposed at the same time. HIIT gained popularity in the mass fitness community in the 2010s. It is in a short time through the combination of different movements, so that the heart rate reaches 120/min or more, in an efficient way to consume fat to achieve the purpose of weight loss. 💓HIIT training mode The total training time is about 10 to 30 minutes. The number of sets is self-determined, and the movements are also self-determined. Each movement is 30 seconds to 1 minute, and the rest between each movement is 10 seconds to 1 minute. All Settings are based on your physical condition. Exercise intensity should be more than 80% of your maximum heart rate (HRmax) or maximum oxygen uptake (VO2max) 💓HIIT and TABATA TABATA is a type of HIIT that features: Shorter exercise times (8 sets of 20 seconds in

 PLANK is recognized as one of the most effective ways to train your core and arms. I've sorted out the benefits of planking in detail for you： Strengthen the core muscle group strength , improve the exercise ability.   The plank focuses on the core muscles, including the transverses, obliques, rectus abdominis, and buttocks. By doing planks, you can strengthen your muscles and improve your performance. Improve the body's basal metabolic rate.  Plank exercises burn more calories than other lumbar and abdominal exercises. Improve balance ability.  Stand on one foot with your eyes closed, perhaps for just a few seconds, before doing planks. Because your abdominal muscles aren't strong enough to provide the balance you need. When you do planks for a while, your lower back and abdominal muscles strengthen, and your balance improves accordingly. Reduce the risk of back and spine injuries.  Doing planks can strengthen and strengthen the lower back and abdominal muscles, reduce th

💟Introduction 💟 What is to know  💟 Technique Introduction The squat is a multi-joint exercise and - by many - considered a "fundamental" training for the mass and / or strength of the thighs and buttocks. In reality, there are no really "fundamental" exercises; except, of course, in the case of disciplines that are based on the specific athletic gesture (eg powerlifting). Those who, for anatomical-functional reasons, are required to exclude the free squat from their routine, should do so. Similar movements can be performed at multipower or with strength machines (such as leg-press, hack squat machine, etc.). Otherwise, a greater risk of injury must be taken into account. After an exhaustive preface on the characteristics of the squat, I will explain step by step how to do it correctly. Obviously, especially if you want to start "loading" the barbell, the presence of a qualified instructor who evaluates the technique as a whole is - both for performance

I had a lot of confusions when I first started workout, and now I've successfully solved them. So now I've put them together in the following 5 tips, which I hope will help those starting out build confidence and find their way. 1. Keep fit for more than 3 months Fitness is a thing that needs to be persisted in order to gain something, don't rush. Many people insist on fitness for only a week or two, and say that the workout has no effect, such a mentality is wrong. Fitness needs to customize a scientific, appropriate plan, and stick to it, to have an effect. If you haven't been working out for three months, don't say it's not work. Workout at least 2-3 times a week, so that your physical shape will gradually change, harvest better yourself. 2. Know the right amount of time to exercise Workout needs to be moderate, but also need to combine sport and rest, so as to go further on the road of fitness. You can't overtrain, and you can't sacrifice sleep time

Fat loss is so difficult, exercise seems to help, which link went wrong? Here are 9 tips to lose fat. If you do all of them, you will definitely lose weight. 01 / Stay away from sugar and starch Your diet must be free of foods rich in refined sugars and starches, which will not only help you lose a few pounds of excess fat, but also increase the rate at which you burn fat. If you cut back on carbs, your body will be forced to burn the remaining carbs in your body for energy, and when those carbs are all used up, your body will start burning fat indiscriminately for energy. 02 / Eat more protein Protein slows down the rate of digestion and absorption, which means you'll feel full longer, and you'll consume fewer calories throughout the day due to reduced appetite. These are the proteins I usually eat: fish, tofu, eggs, chicken, beans, nuts and so on. Studies have shown that eating two eggs for breakfast can increase weight loss by 65 percent compared to eating a bagel with the s

The core muscle group plays a role in stabilizing the center of gravity and transmitting force. It is the main link of the overall force generation and plays a pivotal role in the activity and exertion of the upper and lower limbs. A strong core muscle group plays a stable and supportive role in body posture, motor skills and specific technical movements during sports. So if you have good posture, good control and balance, your core muscles are well trained. ❤ What is the core muscles？ The core muscles are the muscles that surround our trunk, including the abs, the hips, and the muscles that connect to our spine and pelvis. These core muscles help keep the body stable and upright when we move our hands and legs. Others call these muscles " energy sources ." Because the whole human body is arranged like a movement chain, and the core part connects the upper and lower parts of the human body, like a bridge. In the process of movement, the bridge supports the upper and lower b