What are some aerobic exercise methods for reducing fat?

For obese people, the reason why they have a lot of extra fat on their bodies is mainly because of excessive accumulation of fat in the body. So if you want to lose weight, the first thing you should think about is how to reduce the fat stored in your body. There are many ways to reduce fat, but Xiaodie believes that the most effective way is to consume it through exercise. So what aerobic exercises can help us lose fat in our lives?

1. Single-leg squat

Lift your right leg so your knee is straight and perpendicular to your abdomen, using a bench for support. Bend your left knee until your thigh is close to the ground. Pause for a moment, then straighten your knee. Do 10 times on each side, then rest for 45 seconds.

2. Quadric running

Use 4 objects to form a quadrilateral, with the distance between adjacent objects being 15 meters. Run quickly from the left corner of the baseline (A) to the top left corner (B). Run sideways to the top right corner (C). Cross your left leg in front of your right leg and repeat with the other leg. Run backwards to the right corner of the baseline (D), then quickly run back to (A). Rest for 30 seconds and repeat 4 times.

3. Diagonal Deadlift

Find a heavy rock or fill your backpack with water bottles. Place it next to your left foot. Stretch your gluteus maximus and bend your right knee. Lift this weight with both hands about arm height, then lower it to the right side. Do 7 reps on each side, then rest for 1 minute.

4. Marching Lunge

Make 20-meter marks. Lift your toes, always using your toes to push, step your left leg forward to 1 meter to the right side of your body, and lower your body until your left leg is bent to 90 degrees. Repeat with the opposite leg until you reach the 20-meter mark. Then do heel raises to exercise the opposing muscles.

5. Calf Raise

Stand on the toes of your right foot on the edge of a step that is at least 15 cm high. Wrap left foot behind right knee. Flex your ankles and lower your heels, making sure they don't touch the ground. Then raise your body back to the starting position. Do 10 reps on each leg, then rest for 45 seconds.

In addition to the aerobic exercise methods mentioned above, there are many other exercise methods in life that can help us reduce fat. For example, take a walk after a meal, take a slow walk, or learn to swim in your spare time. The editor believes that as long as you can stick to it for a long time, it will be very helpful in reducing body fat.