We will introduce you to seven movements, which are aimed at different muscle groups in our body. Because our main purpose is to lose weight, there is no heavy-load training like the gym, so we are required to do it in groups and strive to reach 15-25 times in each group. Let's begin to introduce the action.
Action 1: flexion and extension of self-weight arm
Main training muscle groups: triceps brachii and deltoid.
Action essentials: Hold your hands in a higher position, bend your elbows at the beginning of the action, let your body fall, and then support your body with the triceps brachii on the back of your arm. This action requires that our bodies are always in a vertical state.
Number of groups: 10-20 times as a group, and do three groups for each training.
Action 2: Kick.
Main training muscle groups: gluteus maximus, quadriceps femoris and biceps femoris.
Action essentials: find a step, then step up with one leg, then kick forward, and finally return to the original road, with the other leg alternating. Our hands play a role in balancing the body in this process.
Number of groups: 10-20 times as a group, and do three groups for each training.
Action 3: Squat down with your own weight.
Main training muscle groups: gluteus maximus, quadriceps femoris and biceps femoris.
Action essentials: put your hands on your waist, keep your upper body straight, and squat until your thighs are parallel to the ground. What we need to pay attention to in the whole movement is that your back should always be straight, which not only ensures the accuracy of the movement, but also reduces the possibility of waist injury.
Number of groups: 10-20 times as a group, and do three groups for each training.
Action 4: Push-ups
Main training muscle groups: pectoralis major and triceps brachii.
Action essentials: put your feet together on your toes, put your hands on the ground, sink your shoulders and lower your body. Think about getting our breasts closer to the ground, as close as possible. If you think the action is too simple, you can reduce the distance between your hands to increase the difficulty.
Number of groups: 10-20 times as a group, and do three groups for each training.
Action 5: abdomen.
Main training muscle group: abdominal muscles.
Action essentials: keep the upper body balanced, keep your hands off the ground, take your hips as the position, and push your legs forward at the beginning of the action, so that the abdominal muscles are continuously stimulated and keep contracting and stretching.
Number of groups: 10-20 times as a group, and do three groups for each training.
Action 6: lunge
Main training muscle groups: quadriceps femoris and biceps femoris.
Action essentials: Hands akimbo, one leg backward, toes on the ground, and the other leg in front of your body. At the beginning of the action, the body is lowered downwards to stretch the quadriceps femoris in the front thigh. This action can be used not only as an exercise action, but also as a static stretching action.
Number of groups: 10-20 times as a group, and do three groups for each training.
Action 7: Jump box.
Main training muscle groups: quadriceps femoris and biceps femoris.
Action essentials: find a higher step, keep your body balanced, and jump with your feet together.
Number of groups: 10-20 times as a group, and do three groups for each training.
These are some simple self-weight movements. As long as we spend half an hour doing such a series of actions every day, the fat burning effect will be much more than running for half an hour. Therefore, there is no need to go to the gym or just run to find an efficient way to lose weight. This is what you should learn.