If you want to lose weight, do you still think you can achieve your goal quickly through diet control? Basically, if you control your diet and reduce your calorie intake, you will definitely see some effects in a short time, but did you lose body fat or muscle? If you want to lose weight, you must strengthen muscle strength training, reduce body fat and increase muscles that can burn more calories. But relying solely on diet control can easily lead to the lack of nutrients such as protein in muscles, lack of muscle strength training and muscle growth elements, and it is easy to become a puffy person, and it is also easy to get fat because of returning to a normal diet! So if you want to lose weight, you must strengthen muscle strength training, increase muscle mass and improve metabolic rate. Here are six self-respecting body muscle strength training moves, so that you can simply train independently at home.

If you want to lose weight, you should not only control your diet, but also moderately strengthen muscle strength training, increase muscle mass and improve metabolic rate. 1. Basic version of sit-ups: 20 times X 3 group

Step 1: Lie on your back on the floor or yoga mat, with your back flat on the floor, your arms crossed on your chest or at your ears, and your knees slightly bent.

Step 2: Look at the navel and let the upper body get up while exhaling.

Step 3: Imagine that your spine leaves the ground one by one and then sticks back to the ground one by one. When you get up, try to bend your spine and contract your abdomen.

2. number of squats with bare hands: 20 times X 3 group

Step 1: The feet are slightly wider than the shoulders, the toes are slightly outward 15 degrees, and the arms are crossed on the chest or parallel to the ground.

Step 2: lean forward slightly, knees and toes are in a straight line, and the hip joint begins to sink slowly.

Step 3: Sink until the thighs are approximately parallel to the ground, push back slightly, and focus on the heels.

Step 4: When you get up, you should pay attention to the fact that your feet can't become the inner figure of eight or your back is bent, and keep your spine parallel during the process.

3. Push-ups: 20 times X 3 group

Step 1: Lie prone on the ground, with the width of your hands about 1.5 times that of your shoulders, and keep your fingers straight forward.

Step 2: Chest, waist, knees and feet are on a parallel line, arms are bent and elbows are outward.

Step 3: Bend your elbow and sink. Pay attention to the fact that your back and hips are still in a straight line, and you can't lean or bend your back.

4. Towel drop-down count: 10 times X 3 group

Step 1: Keep your feet shoulder width apart, lean forward about 45 degrees, raise your hands and put the towel in front of your forehead.

Step 2: Keep the upper body angle unchanged, pull the towel to the outside of the back of the body with both arms, then move the towel to the back of the head and feel the operation of the scapula.

Step 3: Keep your arm pulling outward, slowly lower your arm and feel the obvious contraction of your back scapula.

5. Narrow number of push-ups: 15 times X 3 group

Step 65438 +0: Put your hands directly under your shoulders, the distance between your hands is closer than push-ups, and your fingertips are facing forward.

Step 2: Chest, waist, knees and feet are on a parallel line, and elbows are slightly bent backwards.

Step 3: Bend your elbow and sink. Pay attention to the fact that your back and hips are still in a straight line, and you can't lean or bend your back.

6. In-situ bow and arrow steps: 15 times X 3 group

Step 1: Take a big step forward with one foot in a standing position, and the step distance should not be too long, so that the weight is distributed on both legs, and the forward foot remains upright.

Step 2: put the center of gravity directly below, keep the upper body upright, then bend your hind legs and squat down.

Step 3: Squat the hind foot until the thigh and calf of the front foot are at 90 degrees, and then return to the 1 step.

The weekly schedule for thin people is recommended for Monday: basic sit-ups /20 times X 3 group+freehand squats /20 times X 3 group.

Tuesday: push-ups /20 times X 3 group+towel pull-down/10 times X 3 group

Wednesday: narrow push-ups/15 times X 3 group+original lunge/15 times X 3 group

Thursday: rest

Friday: basic version of sit-ups /20 times X 3 group+freehand squat /20 times X 3 group

Saturday: push-ups /20 times X 3 group+towel pull-down/10 times X 3 group

Sunday: narrow push-ups/15 times X 3 group+original lunge/15 times X 3 group

Reference//Men's Health

Editor//David