In order to share a group of home fat burning and muscle building training, you only need to stick to this group of training 15-20 minutes every day, and you can obviously lose abdominal fat within 45 days. This training was designed by the physical fitness coach of the US Marine Corps. You just need to train 15- 20 minutes at a time, five days a week.
It is understandable to be anxious, but rushing too quickly will cause sports injuries, which is counterproductive. The training process needs to be cyclical and gradual. First, it takes 1-2 weeks of decrement training to adapt the body to such intensity training. Remember to warm up. Simply doing 5-6 squats and leg press will help to fully expand the joints, enhance muscle function, keep the joints in a normal trajectory and avoid injuries caused by abnormal movements.
Now start training! 2-3 minutes of warm-up control is enough.
Action 1: Squat 12 times in a group of 3 groups.
Exercise essentials: bend hip and knee joints. When the thigh is parallel to the ground, it can stop. The deeper you squat, the more muscles you activate, which helps you burn more calories.
Action 2: lunge 12 times in a group of 3 groups.
Exercise essentials: Take a big step forward with your right foot and bend your right knee until your thigh is parallel to the ground and your knee is 90 degrees. Reverse the action and return to the starting position. Repeat with your right leg.
Action 3: climber 12 times in a group of 3 groups.
It's good exercise for your abdominal muscles, gluteal muscles and limbs.
Exercise essentials: kneel on all fours, with hands consistent with shoulders but slightly wider. Straighten your left leg and lift your right knee to your chest. You should stand at the starting line like a sprinter. Now swap legs as much as possible.
Action 4: Kick in groups of 3 for 20 times.
Exercise essentials: lie flat with your hands under your hips. Lift your leg off the ground 15cm, and hold it. When the right leg is at rest, the left leg is raised to 45 degrees and the legs alternate. Kicking exercises recruit different muscles in your core, challenge them to keep balance and burn extra calories.
Action 5: Bike sit-ups 12 times in a group of 3 groups.
This is good exercise for your core abdominal muscles.
Exercise essentials: feet suspended, knees bent 90 degrees, fingers tied behind the head. Put your knees on your chest. Straighten your right leg, turn your upper body to the left and move your right elbow to your left knee. Switch sides and move your legs back and forth. Macro 1 complete.
Action 6: Push-ups 12 times in a group of 3 groups.
Mainly exercise the shoulder, chest, triceps brachii and abdominal muscles.
Exercise essentials: It can help you build a solid chest. Face down, spread your shoulders with your hands apart, keep your arms straight, but don't lock them, and bend your elbows to lower the floor. Then straighten your elbow and push it back to the starting point.
Action 7: A group of 3 groups of reverse compression 12 times.
Exercise essentials: Bend your knees with your legs and lie upright with your thighs. Hands flat on your sides, knees up, hips up, and back from the ground. Keep your core muscles taut and your hands flat for best results.