In the survival manual triggered by the US Army Command, the heat generated by muscle shaking can make you run naked in the snow (until you can't shake).

The knowledge that skeletal muscle trembling produces heat and consumes energy is found in high school textbooks. Please check it yourself. Plank is a muscle training method similar to push-ups. Exercise is mainly in prone position, which can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles.

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.

Personally, I feel that flat support is still not so absolutely able to lose weight. If you want to lose weight, you still need exercise, exercise and a healthy diet to achieve it.

Exercise intensity is a bit high, but people who have a foundation and can persist can definitely lose fat quickly. I have been using the Yue Run Circle for almost half a year, and now I can basically run 10 km at a time. Now I insist on doing hiit at home for an hour every day, and it is very cool every time I finish it.

Breakfast porridge boiled eggs, cold dishes, only salt. Or milk and eggs. For lunch, you can eat two or two pieces of rice instead of pasta. You can eat meat and stir-fry and eat hot pot rice, ribs rice or pig's trotters. Hot pot can only be dipped in fat beef juice (because it is made of rapeseed). Don't let go of a lot of spices. Don't let go of cooking wine that consumes oil and sugar.

Avoid starch, such as shrimp, kelp, lotus root slices, potatoes, sweet potatoes and so on. For dinner, we should only eat one kind of fruit instead of hot fruits, such as jujube, durian and jackfruit. This meal will speed up your metabolism. Finally, if you succeed in sticking to it and losing weight, remember to cooperate with exercise when you are close to your goal, so that your body will be tight and become body fat that is not easy to gain weight and has high metabolism.