Research shows that when two people decide to lose weight together and have a positive attitude towards change, the process of losing weight will become relatively easy, and the relationship of competition and encouragement can help each other stick to it and become the best self.
In addition, there are many benefits of exercising together, including increasing interest, cultivating tacit understanding and enhancing the feelings of both sides. The following 10 action is highly recommended, which can not only burn fat quickly and lose weight, but also easily show love!
1. High five.
In this lower body HIIT exercise, keep the core tight and focus on the heel, and be careful not to let your knees exceed your toes when squatting.
Push-ups and hugs
Hands are about half a meter apart, so start to do flat support exercises, and be careful not to bump your head. Then Qi Xin did two push-ups, hugged 1 sec in superman posture, and then stretched latissimus dorsi.
3. clap your hands left and right and tuck in your abdomen
With your feet crossed, take a standard belly roll posture, lift your shoulders off the ground by exercising your core muscles, and rotate your upper body from one side to the other. Reach out and high-five to maximize the range of motion.
4. Double jump lunge
Bend your legs 90 degrees as far as possible, focus on your heels, keep your knees above your toes, and keep your body balanced. This action is very effective for strengthening the strength and stability of your lower limbs.
5. the combination of back stretching and bobby jumping
A person is prone, with his toes on the ground, his heels together, his hips tightened, his hands hovering on the ground, and his upper body lifted by the muscles of his lower back.
When the opponent takes off, tighten the abdominal muscles all the way, pay attention to the arm under the shoulder, and keep the elbow at 45 degrees with the body when doing push-ups.
Clap your hands and squat down.
This action is very challenging. Try to lift the heel off the ground and give high-five rhythmically when squatting, which is a great test for their lower limb strength and balance ability.
7. Bend over and row (male)
One person lies on his back, the other holds his forearm, and his knees are bent and slightly tilted forward. Pay attention to keep his back straight when exerting force.
8. Bend over and row (female)
One person lies on his back, pay attention to tightening the core, while the other person faces outward, grab the other person's ankle, take a posture of leaning over and paddling, and lift the other person's legs off the ground.
9. pinch your legs and roll your stomach
Hold your hands back, keep sitting, lift your legs straight and start drawing a square. Pay attention to tightening the core and try not to arch your back.
10. Combination of stair climbing and sit-ups
This action combines HIIT aerobic exercise and core training, and the fat burning effect is excellent. It is suggested to try four climbing steps in 1 group, and the training positions can be interchanged.
Small partners with large bases can minimize jumping movements and do what they can!
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References:
[Daily Science]-It is more effective for spouses to lose weight together than to lose weight alone.
[? Healthy couple]-couples' daily exercise