In addition to two training moves suitable for home, we will also recommend two training moves suitable for the gym. You can choose these moves according to your own conditions.
They have no time limit. The training time and training place are decided according to your actual situation. You can do it anywhere, as long as you can make these movements standard.
1, squat+arm up and down
The first action I recommend to you is the training action with towel, which is a combination training action. Although it is a combination action, the overall difficulty of this action is not great. First, we need to do a squat. When doing squats, we need to raise our arms up and down at the same time.
We can hold the towel with both hands, pull our towel apart, hold our towel tightly, and feel the stimulation of this action on our arm muscles when we do this action of lifting our arms up and down. This action can help us strengthen the muscle strength of lower limbs, while not forgetting to exercise our upper limb muscles.
2. Stand with your legs bent and your abdomen sliding forward.
The second movement is also a training movement using towels. The name of this action is standing, legs bending and abdomen sliding forward. This action can help us exercise the muscle strength of the whole body. This is a training action that requires our whole body to participate, but the intensity of this action is not very great. You can use this action as a daily fat reduction training or as a daily relaxation training.
When we do this action, we also need to hold the towel with both hands, pull our towel away, and then keep our legs shoulder-width standing, with our legs slightly bent, our bodies slightly leaning forward and our backs straight. We finish this sliding action in front of the abdomen.
3, squat take-off arm extension
Next, I recommend a squat and take-off upper arm, which can enhance the strength of our lower limbs and help us burn off excess fat. This is also a training action suitable for home. If this action is no longer difficult for you, then you can add a little weight to complete this action.
4, Smith machine squat
The last movement, I recommend a leg training movement that needs to be completed by fitness equipment. This action can help us strengthen our leg muscles. In addition, it can also help us shape the muscle lines of the buttocks and enhance the strength of the buttocks.
If you haven't used Smith machine, you must know something about Smith machine before doing this action. After knowing this equipment, we can better complete this action. Before we do this movement, we must choose our training weight, and you must be skilled enough in the squat movement to make this movement the most standard, so as to achieve the best training effect.