Today, sharing a set of training moves with you can help us change and beautify our body shape. You can use these exercises to lose fat or gain muscle. You can do these exercises not only at home, but also outdoors. If you go out for an outing in spring, you can also do a group of exercises in your spare time, which will make your breath fresher.

1, plate bracket

The first action, we first complete a flat support action, which is often used in our fitness. It can effectively help us exercise our abdominal muscles. When we do this exercise, we must keep our bodies in a straight line for a period of time, preferably more than 30 seconds.

2. Exchange contact shoulder plate bracket

Let's do a variant of flat support. When we do flat support, we need to do a shoulder touch. Touching the shoulder is our opposite shoulder, that is, the left hand needs to touch the right shoulder and the right hand needs to touch the left shoulder. If you don't understand, please refer to our legend to complete it.

3. Hip bridge

This is a common classic action to exercise hip muscles. When we do this hip bridge, we should always keep our abdomen tight and keep our bodies in a straight line when we reach the peak. You can also choose to stay at the peak for a short time and feel the strength and tension of your body muscles.

4. lateral lunge

Next, let's continue to watch a hip and leg training movement, which is a variant of lunge. We call it a side lunge. When doing this action, we should always keep our backs straight, don't do it lazily, try to make our range bigger, and try to let our knees pass our toes when squatting. If you can't do it, just follow the standard actions given above.

5. Reverse lunge

The lunge training has always been a good training action for us, and the lunge training action we are introducing to you now is also a very effective training action. When doing this action, you should still keep the basic essentials of lunge, but you need to make some changes in the direction of action. As shown in the figure, our lunge direction needs to be changed from front to back, and we need to do a reverse lunge squat. However, no matter what the direction of lunge squat is, you should remember that if your legs are bent vertically, there is no problem with your body.

6. Spiders crawl

I don't know if you have done this, but we often use this action in fat loss training. Of course, it can also be done as strength training. This action is called spider crawling because we need to bend over to complete it, and when we leap forward, it is a bit like our spider crawling, named by figurative method.

When you do this action, do it slowly. Everyone should also pay attention that our palms should not be placed over our shoulders, otherwise your training effect will not be the best.

Do you like the action we introduced to you today? If so, put it in your training plan. If you don't have a detailed training plan, then you can also use this set of training moves as your training method. If you want to do fat loss training, will they be good for you? Helper? ; If you want to do muscle training, will they be good for you? Auxiliary? .