Trung Úy 1m83 Hướng dẫn tập gym, nhảy dây, giảm cân, nhanh tại nhà; cơ bản nhất, dễ hiểu nhất, khoa học nhất.
To lose weight quickly, combine jump rope with bodyweight gym exercises to maximize calorie burn.
Jump Rope (Cardio): Start with 3 sets of 3–5 minutes. It is the most effective tool for rapid fat loss, burning more calories than running. Keep your knees slightly bent and land on the balls of your feet.
Bodyweight Gym (Strength): Perform basic moves like Squats, Push-ups, and Planks. These build muscle, which increases your metabolic rate, allowing you to burn fat even while resting.
The Golden Rule: Consistency is key. Aim for 30 minutes a day, maintain a slight caloric deficit (eat less than you burn), and stay hydrated.
Lieutenant's Tip: Focus on form over speed. A straight back and controlled breathing are the foundations of injury prevention and long-term success.
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