At present, crowded confined spaces, including gyms, are regarded as epidemic prevention minefields. But those who want to receive retraining still have other options. Japanese orthopedic surgeon Ota Boming suggested three muscle strength training movements. As long as there are solid chairs and table corners, you can exercise strong bones and muscles at home.

Exercise thigh muscles and shovel visceral fat. There is a good way to remove visceral fat easily and quickly. That is to increase the muscle that consumes the most energy-that is, the thigh muscle. Visceral fat is a kind of fat that is easy to accumulate and excrete. As long as you improve your eating habits and do very simple exercise, you can get rid of it quickly.

Another kind of subcutaneous fat belongs to stubborn fat, and you can get rid of it quickly only through strict diet control and a lot of training. And only when visceral fat is reduced to a certain extent, subcutaneous fat will be reduced, so as long as visceral fat is removed, subcutaneous fat will naturally decrease.

After entering the age of 30, people's physique will begin to change, because the way of aging and getting fat is different. So the primary goal is to reduce visceral fat. Through easy exercise, you can build a constitution that is difficult to accumulate visceral fat!

Excessive dieting can easily lead to obesity. When human visceral fat is maintained at an appropriate level (flat belly), it will secrete hormones that are beneficial to the body, such as maintaining blood health; Once you hoard too much, it will lead to overeating and secrete hormones that raise blood pressure.

You don't need strict diet control and exercise to eliminate visceral fat. Extreme diet control is too difficult. Moreover, the human body is not suitable for extreme dieting to lose weight, because the human body is born with the ability to adapt to hunger.

Strict dieting not only has little effect, but also weakens the basal metabolic rate, accelerates the aging in the body, and makes the body the most prone to gain weight.

The most effective way to eliminate visceral fat is to increase basal metabolic rate. The first is to form a good habit of eating breakfast regularly.

First, the correct squat can burn visceral fat. The most effective way to exercise thighs is squat. The trick is to move as slowly as possible. When the hips are pushed back, squatting until the thighs are parallel to the ground will increase a lot of gravity, not only exercising muscles, but also exercising bones.

Squat can burn visceral fat, maintain the normal function of the liver by burning fat, and keep the blood sugar level within a certain range. Once fatty liver and other problems lead to low function, it will lead to lifestyle diseases such as diabetes, arteriosclerosis, dementia and osteoporosis.

Second, one-legged combat power can strengthen thigh muscles and increase bone density. The biggest advantage of strengthening thighs is to help the human body maintain the foundation of free activities until it is old. At the same time, it has recently been found that it can also activate the brain.

Standing on one leg can effectively strengthen the thigh, and the load given to the leg by standing on one leg 1 min is equivalent to walking for 50 minutes. Carrying all the weight with one foot can not only improve muscle strength, but also strengthen the bone density of thigh bone (hip bone), which can be described as killing two birds with one stone.

Third, leg lifts can train quadriceps. Leg lifting is also a very simple but effective exercise. As long as you sit in a chair, stretch your legs forward and lift your legs alternately up and down, you can achieve the training effect.

This action can also protect the knee, because the most important muscle to protect the knee joint is the quadriceps femoris, which is one of the largest and most powerful muscles in the human body and also provides the stability and strength of the knee, so as long as the muscle strength of the quadriceps femoris is strengthened, the burden on the knee can be effectively reduced.

In addition, aerobic exercise such as walking, swimming, mini-jumping, etc. is easier to get rid of visceral fat than muscle training. After simple muscle training and aerobic exercise, you will get very good results.