From the approaching Spring Festival to today, how many super meals have you eaten? Their high oil, sugar and calories, a meal comparable to the usual three meals, coupled with non-stop snacks, simply make people want to step on the scale again.
However, since you have finished eating happily, instead of spending time on regret, it is better to use exercise to "remedy" it. The following actions can all be done at home with bare hands, and the speed of calorie consumption is also very fast, divided into two versions of simple safety and advanced efficiency for you to choose:
No jump safe version
If you don't exercise much and want to burn calories while trying to be safe, it is suitable for choosing this version without jumping action.
Complete the following 5 movements in order, repeating 10 times each, and after one round, you can start from scratch again. If you feel relaxed, you can do a full round in a row, rest for 1 to 2 minutes before starting the next round, or if it is laborious, you can also rest for half a minute to 1 minute after completing each action.
Stagger your limbs and stabilize your body
The first movement itself will not make your heart beat faster, but it will make the body more stable, making the later movement safer and burning more calories.
Kneel on the mat and support your body with your hands, knees, and forefoots, and your arms, thighs, and soles are basically vertical. Slowly extend your left hand forward and pedal your right foot back, then slowly lower it, ensuring that the torso does not move and twist significantly, and repeating the movement on the other side as a complete one. If it is difficult to maintain balance, you can reduce the difficulty to support the ground with both hands and raise only one leg at a time.
The following actions are suitable for healthy people, those with a history of musculoskeletal joints, please exercise with the consent of your doctor; do not practice immediately after a full meal; and stop in time if you feel pain or numbness during the process.
When supporting, the elbows are slightly bent, the hands are shoulder width apart, and the feet are as wide as the hips; the whole process is tightened, the shoulders and backs are always basically parallel to the ground, and the hands and feet are extended to the distance instead of lifting up forcefully, so as to avoid the rotation of the torso or the excessive extension of the lumbar spine| Courtesy of the author
Lie on your back and lift your hips to wake up your hips
With the first movement to base, you can then roll over and lie on the mat, use the second movement to wake up the hips and legs, and start to burn more calories.
Lie on your back on the mat, with the palms of your hands down on either side of your body, and your feet on the mat. Tighten the waist and abdomen first, then push up the hips with force, so that the torso and thighs are in a straight line, and the thighs and calves are about 90 degrees apart, and then slowly fall back. If you feel that this movement is too relaxed, you can straighten one leg and change to one leg to pedal the ground.
During the ups and downs, always keep the waist and abdomen tight, like a hard board that cannot be bent. In addition, lift the torso to the waist straight, do not let the lumbar spine overextend in order to raise the hips| Courtesy of the author
Squat with bare hands, burning at high speed
Now that your body is ready to run at high speed, tune up and use squats to put some pressure on your lungs and muscles.
Stand slightly wider than your shoulders, tiptoe slightly outward, tighten your waist and abdomen, and squat to the surface of your thighs parallel to the ground. If you have not yet squatted to this depth, you have already seen the heel lifted or bent over, and the next crouch will stand up at the depth where the action is about to deform.
The following three squat-related movements require the whole process of tightening the waist and abdomen, not bending over, the knees facing the toes, and the hands can be placed on the shoulders, chest or waist.
The name is squat, but the key is not deep, but to ensure that the squat is standard. When squatting to the lowest point, the torso is basically parallel to the calves, and the knees can exceed the toes of the oh | Courtesy of the author
Scissor squat with continuous output
Next, we change the squat method of moving back and forth and continue to burn at high speed.
Stand shoulder-width apart, tiptoe pointing straight ahead, and take a big step backwards to crouch at right angles at these three angles: the front thigh and calf, the torso and the front thigh, the posterior thigh and calf, and the pedal stand up and change to the other foot and retreat.
When squatting to the lowest point, the center of gravity is located between the anterior heel and the posterior toes, the anterior heel is not lifted off the ground, and the posterior knee is 3 to 5 cm | from the ground Courtesy of the author
Crouch on the side and close the restart
Finally, let's change the left-right squat method to end a whole round of movements.
Take a big step, tiptoe slightly outward, face the front and crouch down until the thighs are basically parallel to the ground and stand up, changing to the other side.
The bent side of the forefoot and heel are pressed against the ground, and the other knee is straight | Courtesy of the author
Advanced hard version
If you feel that the above safe version is too simple, you can try the following difficult version, but you need to meet these conditions: you have not had a problem with the muscles and bones and joints before or have been approved by the doctor to practice, you can complete the difficult movements in a standard and stable manner, and have enough strength to buffer the impact of the body.
Complete the following five movements in order, each lasting 30 seconds, resting for 10 to 20 seconds between movements, and after doing one round, you can rest for 1 to 2 minutes and start again from the beginning.
Open and close jump, warm up
This action is the most common, you can decide how high and how fast you jump according to your own situation, you only need to pay attention to the knee joint micro-flexion when landing, buffer the ground impact, and do not buckle the knee when the feet are open.
Open and close jump 丨 Author courtesy of the picture
Squat jump and start punching
The difficulty of the following movements is significantly improved, in addition to ensuring that it meets the standards of squat movements, you must pay special attention to the knees facing the toes when jumping and falling, landing on the knees and leaning forward at the same time to cushion the upper body, and the waist is straight.
When jumping up, imagine using your head against the ceiling, preferably with your body fully extended. If the impact is felt when buffering, it is difficult to keep the waist straight, you need to reduce the jump height and squat amplitude, and control the movement within the range that you can safely buffer.
When jumping, try to stretch the hip, knee, and ankle joints as much as possible, but do not overextend the lumbar spine; bend the three joints to cushion the | when falling Courtesy of the author
Cut the squat jump, to stabilize
If you're already a little soft on your legs after doing the squat jump, take a break before you start the jump below, because it's harder to balance.
The posture on the ground is similar to the front scissor squatting, and the position of the feet is exchanged when jumping.
After landing, the front foot is smoothly landed on the ground with all the soles of the feet, not turned inward or outward, and the back feet only land on the front soles of the feet for | Courtesy of the author
Run in place, shoot out
The next action is easier to balance, and more attention can be paid to the effort to accelerate and continuous output.
Under the premise of ensuring that the upper body is upright and the angle of the lower back is not significantly changed, you can try to increase the speed of changing feet and the height of the thighs.
But don't force the thigh up angle, otherwise you may bend down to deform the movement | Courtesy of the author
Lean over and hold on
Finally, we leaned down to complete the finishing touches. Hands on the ground, width of the shoulders, elbows slightly flexed, the arms are basically vertical to the ground, tighten the waist and abdomen, before one side of the knee and keep the rest of the body basically stable, and then alternate on both sides.
When lifting the legs, the lumbar spine angle must be basically unchanged, and if the waist is arched, the amplitude will be reduced.
Leaning over the mountain | Courtesy of the author
Although for super meals, exercise can only play a certain "remedy" role, it is almost impossible to cancel out all of them. However, after these rounds of action, you should have consumed a lot of calories, and at the same time strengthened the hip and leg and cardiopulmonary function, and the core and shoulders were more stable. For some people, this kind of exercise can also help control appetite and prevent too much from eating too many meals later.
However, the combination of these movements is mainly to burn calories, if you usually do regular strength training, the next period of action is more suitable for maintaining the state.
Author: Dai Tian Doctor
EDIT: odette
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