We will do these movements through unarmed training, and it doesn't take much time. We can train these movements at home. If you want to achieve the best fat-reducing effect, then in addition to doing these actions, you should also cooperate with some aerobic training, so that your training effect will be doubled.
1, bending to support leg opening and closing+bending to support swing
The first recommended action for you is the combination training action. Before doing this action, we first need to maintain a basic posture of leaning and supporting, and complete this combined action in this posture. This combined action includes leg opening and closing, tilting and supporting swing. If you don't master these two movements well, then you can complete these two movements alone and then combine them together.
When we do this action, we must feel the tension of abdominal muscles and leg muscles. We should try our best to make our range of movements standard and not move too fast. We should set ourselves a training time and stick to it.
2. lunge down, hold your head and press your elbow.
The next action is called lunge squat, holding your head and pressing your elbow down. Look at the name of this action and you will know that when doing this action, you need to do a lunge squat. When we finish lunging, we need to press our elbows down. This action will help us to exercise the leg muscles, and it will help us to exercise the side waist when doing the pressing action.
Similarly, the speed of this movement should be controlled at a uniform speed, so that our movement range is a little larger, and we should not blindly pursue the speed of movement. If you don't think you can do it, watch the picture demonstration twice and complete the action according to the demonstration in the picture.
3. Squat, hold your head, elbow and touch your legs.
The next action, the name is wide squat, holding your head, elbows and touching your legs. The name of this action is a little similar to the last action, but personally, I think this action will test our bodies more. First, you need to stand with your legs shoulder-width apart, then put your hands behind your head and hold your head. Keep your back straight and do a wide squat. When doing squats, keep this posture unchanged and touch our legs with your hands.
4. Lie on your back and bend your legs, lift your shoulders and swing your legs.
We need to finish the last movement on the basis of supine posture. After lying on our back, we will bend our legs, then lift our shoulders off the ground and keep our abdomen tight. We will finish this swing and touch our legs. If you don't like this action, then you can also use supine leg lifting instead of this action, which can also help us exercise our abdomen and legs.
No matter what kind of training movements you choose, you should make these movements standard, and only the most standard movements will bring us the best training effect.