But very helpless, some office workers don't have much time to go to the gym for some professional training. So today, in order to solve this problem, we share these four unarmed training moves that can be done at home. These movements don't take long, and they are the most basic and simple training movements. They can help you get rid of excess body fat. As long as we can persist for a long time, the effect will be great.
1, straight arm squat
This is one of our squats, but by lifting with straight arms, we can properly stretch the upper body muscles while doing squats. When we do squats, we must remember that all squats must reach a standard. Our hips can try their best to get to the back seat and feel the pressure of one hip.
As shown in the picture, when our thighs are parallel to the ground, we can stop going down. When you do this, always keep your back straight, keep your upper arm in the same lifting posture, slow down and continue to feel the strength of your lower limbs.
Step 2 stand on tiptoe and squat down
You may feel a little strange when you look at the name of this action, because it is not a training action we often do, but it is not difficult. First, you need to stand, then your feet are slightly wider than your shoulders, then your back is straight and your hands are behind your head. After these preparations, we need to stand on tiptoe and do a squat as shown in the figure.
Step 3 lift your legs and squat down
This action is not difficult either. Don't look at the name of this action, it feels a bit complicated, but as long as you have done this action, it won't be complicated anymore. This is also a variant of our squat. When we stand, our legs are apart, a little wider than our shoulders, and then we put our heads in our hands and keep our backs straight.
After completing these preparations, you can refer to our legend to complete this training action. When we lift our legs, try to get close to our abdomen, which will make our training effect better.
Step 4 buffer squat jump
The last movement is a variation of our squat. Don't think that all the actions we introduced above are squats, so you can only exercise your lower limbs. When we do these movements, we will add an arm movement, which will help us exercise body fat better.
This action requires us to make a cushion when doing squats, and then try our best to jump up and swing our arms with the rhythm of your movements. If you can't do it, then refer to the picture demonstration we gave you to complete it.
The four training movements introduced to you today are mainly around the squat movement. Squat is a basic movement for us to do fitness training. After our squat practice, it will bring you many unexpected gains. The exercises we introduce to you today are not to exercise your lower limb strength, but to help you lose fat effectively. You can stick to it for a month and see the effect of your training.