【Shang shape small lecture hall】 lazy people fat loss training, 5 simple slimming actions at home can practice slimming actions there are many, today for everyone to introduce the 5 simplest slimming actions, let you easily slim down

【Shang-shape small lecture hall】Lazy fat loss training, 5 simple slimming actions can be practiced at home

There are many slimming actions, today I will introduce 5 simplest slimming actions for you to make it easy for you to lose weight.

Action 1. Plate support

Similar to the muscle training method of push-ups, but without the need to lift up and down the movement, in the exercise is mainly in a prone position, the body is in a line to maintain balance, can effectively exercise the transverse abdominal muscles, is recognized as an effective way to train the core muscle groups.

Action frequency: 20-60s per group.

Action 2: Mountaineering

Mainly exercises the abdominal muscles.

Action essentials: Lean over and support your body with your hands, with your legs straight back, keep your lower back straight and your abdomen tightened; and then alternate your legs to your knees.

Note: Breathe evenly during the movement.

Frequency of action: 20-40s per group.

Action 3. Squat jump

Mainly exercises the hip and leg muscles. At the same time, leg muscle exercise will consume a lot of energy, which is very good for fat burning.

Action essentials: squat with your knees bent, sit backwards with your entire body, and then use your legs to jump up quickly after your hips are below your hip joints; after landing, you can quickly squat down and quickly lift your body.

Frequency of action: 8-20 times per group.

Movement 4. Stand up and lift your knees and turn your body

This action is relatively easy and simple, and can be used as an intermittent action in the middle of an action.

Action essentials: stand your hands upright behind your ears, straighten your lower back, tighten your abdomen; lift one leg up and turn your body at the same time, elbows as close to your knees as possible; pause and change sides at apexes.

Frequency of action: 10-20 times per group.

Action 5. Bobby Jump

Bobby jump training is very intense, often listed as one of the fat burning, slimming exercise courses, the space required is not large, in a short period of time to achieve full body sweat exercise.

Action essentials: Stand with your feet shoulder-width apart; crouch down with your hands to support your body and jump backwards to stretch your legs; then add a push-up, then add your legs to jump inwards; jump up and repeat.

Frequency of action: 8-15 times per group.

The above 5 movements are completed in order into a large group, with a break of 1-2 minutes between groups, and 2-5 sets of training each time.

Of course, the best way to lose fat is to exercise and control your diet at the same time. No matter how effective your exercise fat loss method is, it is based on reasonable calorie intake. If the daily calorie intake is too high, even if the exercise consumption is large, it is difficult to reduce it. So the first thing to do to lose weight is to adjust your diet.

Three suggestions: 1. Calorie control; 2. The proportion of nutrients per day should be reasonably arranged; 3. The diet structure of the three meals should be uniform. #Shangzhi Super Fitness Group ##Breeze Program ##健身 #