Do sit-ups if you want to lose weight, and do aerial bikes if you want to lose weight ... Many people want to achieve their goals through a single training action, such as doing 100 sit-ups every day. In fact, you may not achieve the desired slimming effect. On the contrary, if you train the core muscles of your whole body correctly, you will maximize your body's fat burning ability and enhance your muscle strength! The following uses the cyclic training of dynamic core and static core, so that you can do some simple and easy-to-learn actions to achieve better fat burning effect.

Feel fat loss and muscle gain! Dynamic+static foundation core cycle training dynamic and static core exercises 1. To five minutes. It includes three dynamic core trainings and two static core trainings as one round, and there is no rest between each movement.

1. Starting from static core training, 30 seconds. 2. Dynamic core training, 45 seconds/repetition 12- 15 times. 3. Dynamic core training, 45 seconds/repetition 12- 15 times. 4. Dynamic core training, 45 seconds/repetition 15 times. Reminder: You can complete 3-6 rounds at a time, and you can switch the order or action of dynamic and static core training every 1 week to prevent your body from adapting to the original training mode.

Dynamic core training: dumbbell push-ups Step 1: Put the dumbbell on the ground, hold the dumbbell in your hand, and straighten your arms to make a push-up. Step 2: Return to the posture with your arms straight, lift the dumbbell parallel to your chest with one hand, and then return to the ground. Step 3: Repeat with the other hand, and lift each hand once as a group. Make sure the abdominal muscles are tight and the back is flat during the action.

? Alumniwellness dynamic core training: lunge and lunge fitness ball twisting steps 1: Stand with your feet hip width, and hold the fitness ball or dumbbell. Step 2: lunge forward with one foot, hold the ball with both hands, and straighten your arms forward to chest height. The third step: the abdomen contracts and the forefoot twists outward. Step 4: Inhale, move the hind feet back to the standing position, and twist the upper body back to the central starting position. Make sure your back is straight and don't lean forward all the time.

? Michael Edwards' dynamic core training: the medicine ball is rolled up. Step 1: Sit on the ground, straighten your legs and spine respectively, and hold the fitness ball in front of you with both hands. Step 2: press the upper limb to the ground with the strength of abdominal muscles, feel the whole spine close to the ground, straighten the spine, and keep the medicine ball above the head. Step 3: Return to the sitting position and throw the solid ball up from your hand. Step 4: Repeat step 1-3 about 10- 12 times. If your back can't touch the floor evenly, bend your knees to adjust your posture.

? Get healthy U static core training: Sidestick Step 1: Lie on your side on the ground, support your body with one forearm, and your elbow is directly below your shoulder. Step 2: The abdomen contracts and the buttocks leave the ground. At this time, the whole side of the buttocks, the spine and the head and neck are kept in a straight line. This action lasts for 20-40 seconds, depending on personal ability. Step 3: Put down your body and repeat step 1-2 facing the other side.

? PlankPose static core training: stick step 1: face down, elbows and forearms are directly below the chest and flat on the ground, toes touch the ground, and use these two parts to support your torso. Step 2: Keep your back flat and in a straight line to avoid letting your hips droop to the ground. Step 3: The duration of this action depends on your personal ability. You can rest until you can't keep the correct posture.

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