If we use these actions to reduce fat, the effect is very good. In addition, you can also use them to do some proper strength training, and the intensity of training is arranged according to your training purpose.
1, narrow push-ups
I believe everyone knows something about push-ups, but basically what we do is a wide range of push-ups. Here, I want to add a little difficulty to introduce you to a narrow range of push-ups. Whether it is a wide distance or a narrow distance, they can help us to exercise upper limb strength effectively, but the exercise effect is different.
If you want to exercise your chest muscles better, I suggest you do narrow push-ups, which will stimulate your chest muscles more. If not, you can refer to our picture demonstration above. When doing this action, you should shorten the distance between your arms as much as possible and feel the strength of your chest.
2. Kick on your back
We need to stay supine to complete the second action. First of all, lie on your back on the ground, then bend your legs and lift them, and slowly complete this kicking action. When doing this kick, let our abdomen tighten and feel the tension in our abdomen and buttocks.
3. The supine position is ipsilateral and coextensive
On the basis of the last action, we added a little difficulty and completed the same extension on the opposite side. In other words, our opposite arms and legs need to be straight at the same time. We showed you a picture demonstration above, so that you can understand this action more intuitively. Or tighten the abdomen, slow down our movements and try to keep our arms and legs straight.
4, toe heel hip bridge
Hip bridge is a classic movement that we often use to exercise hip muscles. Let's make this move a little more difficult. Generally, we do the hip bridge with our feet on the ground, so we need to stand on tiptoe to do the hip bridge when doing this action. This makes us pay more attention to the buttocks. If not, you can also refer to the icon to complete this operation. At the top of the mountain, we will still stop for a while.
5, heel walking gluteal bridge
On the basis of the last action, let's add a little more difficulty. After standing on tiptoe, we will complete a heel walk. After we do the hip bridge, we need to put our bodies flat, so don't put them down vertically at this time, and complete a walking action with our heels to slow down our hips, which can give more stimulation to our hips and legs.
6. lunge and squat
Finally, we will introduce you to a lunge squat, which can also help us to exercise our leg muscles very effectively. When we do this squat, keep our legs at 90 degrees, slow down and feel more muscle tension in our legs.
These actions are suitable for us to finish at home. It's all unarmed training movements. Using these movements can help us lose fat and train strength very effectively.