More and more people have the habit of going to the gym, but some people choose to exercise at home because they are busy. They just exercise at home, without bars, kettle bells and other equipment. How can they reach the level of training? Mori Jun-hyun, chairman of Japan Physical Exploration Co., Ltd., shared that he is actually very busy at ordinary times, but in a piecemeal time, he can also use a chair to achieve the effect of practicing muscle strength.

Do muscle strength training first and then do aerobic exercise, and the fat burning effect is better! Why is muscle strength and core so important? It has been repeatedly mentioned by coaches and experts, because the core is not just abdominal muscles, but muscle groups used to control and support the human trunk, mostly including transverse abdominis, pelvic floor muscles, multifidus and diaphragm.

A good core can not only help the human body to complete the movement more accurately, but also reduce the risk of lumbar injury. In particular, some difficult movements require strong muscle strength and stable core strength to achieve. Mori Jun-hyun, chairman of Japan Physical Exploration Co., Ltd. wrote in the book, "It is the best to exercise muscle strength at home and lose 10% body fat: 2 days 1 time!" "It is mentioned:" It is better to burn fat by doing muscle strength training first and then doing aerobic exercise. 」

He stressed: "People who grow muscles through muscle strength training will increase basal metabolic rate and naturally increase calorie consumption, so there is no need to do a lot of calorie-consuming exercise. 」

According to his personal experience, Sen Junxian developed a set of original fitness methods of "Body Design Course", in which using chairs is the way to strengthen the core, and Sen Junxian usually uses two groups of exercises for muscle strength training. Maybe the office workers are tired, so make a group of 1-2 during the break.

Abdominal strength extends to the legs! Sen Junxian, who strengthens the rectus abdominis and quadriceps femoris, said: "Using chairs to train the abdominal muscles and thighs, especially to strengthen the rectus abdominis, and extend it to the quadriceps femoris to tighten the lower abdomen. Although it seems that there are not many movements, it actually has a good exercise effect. 」

Sit in a chair, grab the edge of the chair with both hands, lift your feet, bend your knees slowly and stretch them forward. Please keep your legs suspended, and be careful not to let your legs touch the floor. Your hips are suspended back and forth for ten times in a row! Strengthening abdominal muscles and arm strength Sen Junxian said: "This is the core training that can be tried in the office at ordinary times. Practice at least 1-2 groups every day, and the abdomen will feel very good. It's just that if a man does this, it's easy to lift his body with the strength of his arm, but Mori Junxian said, "You have to use the strength of your abdomen to feel the multi-core." 」

Sit in a chair, put your hands on both sides of the chair and lift your hips off the chair. Your back can also be stretched forward to balance your body's center of gravity.