With the change of people's aesthetics, people now want to be not too fat, and want to be slim, not very slim? Strong? . So how can we reduce excess fat on the body? It's actually quite simple. If you want to lose body fat, start exercising quickly!

It doesn't matter if you don't have much time to go to the gym to exercise. The following small series will teach you 9 groups of unarmed training movements. These movements can help you finish your exercise quickly at home. As long as you keep practicing for about 30 minutes every day, you can lose excess fat!

The first group of unarmed training movements

The training action is very simple. We put our hands on the ground and then straighten our feet and do push-ups. We need to keep our chest close to the ground in training and then let ourselves support ourselves. This training action can also be modified. We can put our knees on the ground and then do prone training with our hands up and down. Train 4 groups, each group 10~ 12 times.

The second group of unarmed training movements

In this training action, we let ourselves stand up straight first, then let ourselves take a step forward and squat down at the same time. When we walk forward, the other hand with crossed legs should be raised at the same time. Train 4 groups, each group 10~ 12 times.

The third group of unarmed training movements

This action requires you to do a squat first. At the same time, we should raise our hands in front of our bodies. When the squat posture is completed, our training is not over. We should also lift one foot and kick it out to our side. Train 4 groups, each group 10~ 12 times.

The fourth group of unarmed training movements

In this action, we lie flat on the ground first, then extend our hands to our sides, then keep our abdomen tight, and lift our legs in the air and swing alternately. Train 4 groups, each group 10~ 12 times.

The fifth group unarmed training movements

In this action, you should first support yourself on the ground with your hands, and then lift and bend your legs alternately to carry out the original mountaineering run. We should speed up the training, not as slow as the rhythm in the picture. When the training speed is enough, you will have better training. Train 4 groups, each group 10~ 15 times.

The sixth group unarmed training movements

We first support our forearms with our hands, then support our toes on the ground, and then let our feet swing from side to side. We need to keep a good balance in training and don't let our bodies lose coordination in training. Train 4 groups, each group 10~ 15 times.

Group 7 unarmed training movements

In this training action, we let ourselves take a step forward, then squat down at the same time, in an arrow squat posture, and at the same time straighten our hands forward, and then turn to one side. Train 4 groups, each group 10~ 15 times.

Group 8 unarmed training movements

The training action is very simple. We sit on the ground, then adjust our bodies, lift our feet and bend and stretch repeatedly, so that our abdomen can get the corresponding training feeling. Train 4 groups, each group 10~ 12 times.

Group 9 unarmed training movements

This action is jumping in place. Stand with your feet shoulder-width apart during training, and then swing your hands when jumping. Train 4 groups, each group 10~ 12 times.