Exercise can improve heart and lung function, enhance endurance and protect bones. In addition, regular exercise can also change your external shape, such as making your skin firmer, making you look younger, changing your posture, making you look more temperament, and helping you delay some physical changes brought about by age.
Since you want to lose weight, you have to cooperate with exercise, so you have to be selective in the way you exercise. First of all, we must choose according to our own situation. Considering the purpose of your fitness, including the body parts you want to shape, you must take time out or need economic conditions as the basis. But no matter what way you exercise, you must find a way and way that suits you. If you find the right way, it will be easier to stick to it.
There are many ways and means of exercise, whether it is unarmed or equipment, including walking into the gym, we should choose a shorter time and better effect as the basis. This is also our most economical and effective method. For example, in terms of time, people nowadays are generally busy, busy at work and busy at home. Therefore, it is more difficult to spare special time for exercise.
In view of this, we recommend the following four actions, which can be performed intermittently. At the same time, it can improve the heart rate and ensure muscle loss. And even after stopping exercise, you can continue to burn fat, which can maximize the consumption of fat.
Each of these four movements is easy to do, but relatively difficult. Because you have to try your best to reach the standard, and because your personal situation is different, you feel different about the action. But we can adjust the speed and times of exercise according to our own situation. 4 movements, every day 10 minutes, for you to lose weight for one month 10 kg.
Action 1: Squat and stretch your legs.
Spread your feet wider than your shoulders, and hold your chest with your arms crossed. The position is about 10 cm. Keep your back straight, look straight ahead, then squat down and move your hips down until your thighs are parallel to the ground. Then get up and lift one leg at the same time, straight like the upper back. Then take back your legs and continue to do squats. Stand up again, lift the other leg as straight as possible to the upper back, then retract the squat position, and so on.
Action 2: Hook and jump.
Open your feet slightly less than shoulder width, put your hands on your hips, palms outward, arms straight, and back straight. Then use the thigh to exert force, the calf bends and the heel touches the palm. Your feet take turns quickly.
Action 3: Squat jump
Feet apart, the middle distance is about the same as shoulder width. Tighten your abdomen, keep your back straight, and put your hands on your sides naturally. Move your hips down until your thighs are perpendicular to your calves and parallel to the ground. Then jump up, and at the same time, your arm swings up with the jump. After landing, return to the squat position again, then continue to exert your strength and jump up. It should be noted that the waist and back are always stable during exercise.
Action 4: Push-ups
Push-ups are a very familiar movement. You bend down on the ground and spread your arms shoulder-width. Keep your legs straight and your toes on the ground. The waist, hips and legs are in a straight line, and the elbows are bent to lower the body and close to the ground. Stay for a while, then raise your arms and let your body return to its previous position.
Warm-up activities should be carried out before the start. In the process of action, the action should be standardized as much as possible, pay attention to the quality of action, and have a rest between actions. The whole operation takes about 10 minutes. After the exercise, you should take appropriate relaxation activities. Although there are only four movements, it only takes you 10 minutes to help you burn fat at home.