5 essential movements to practice after slimming down! Easily maintain a good figure without rebounding

After successfully losing weight, do you always worry about weight rebound? Don't worry, maintaining a good figure is actually easier than you imagine. Mastering a few key movements can help the body maintain a highly efficient metabolic state and bid farewell to the troubles of yo yo style weight loss.

1. Why exercise is the key to maintaining a fit body

1. Improving basal metabolic rate

Muscles are the largest metabolic organs in the human body, and regular exercise can increase muscle mass. For every 1 kilogram of muscle gain, an additional 50 calories can be burned per day, which is equivalent to naturally losing 2.5 kilograms of fat per year.

2. Regulating Appetite Hormones

After exercise, the body secretes more leptin, which can transmit satiety signals to the brain. Simultaneously inhibiting the secretion of ghrelin and helping to control unnecessary eating desires.

3. Improving insulin sensitivity

Muscle cells are more sensitive to insulin after exercise, which can efficiently convert blood sugar into energy and reduce the possibility of fat accumulation.

2. 5 Must Practice Body Maintenance Exercises

1. Squat

Stand with your feet shoulder width apart and keep your back straight when sitting backwards with your hips. This action can activate the buttocks, thighs, and core muscles simultaneously, making it a golden move to enhance lower limb strength.

2. Flat support

Use your elbows to form a straight line and tighten your abdomen and hips. Persisting for 2 minutes every day can significantly enhance core stability, improve posture, and prevent lower back pain.

3. Push ups

Starting from a kneeling or standard position, pay attention to keeping your body in a straight line. This classic movement can exercise chest muscles, shoulders, and arms, and improve upper limb metabolic activity.

4. Hip Bridge

Lie down, bend your knees, and lift your hips to the shoulders, hips, and knees in a straight line, with a peak contraction of 2 seconds. Specially targeting the relaxed buttocks muscles of sedentary individuals, helping to shape a tight buttocks shape.

5. Mountaineering Step

Alternating the plank support posture and lifting the knees to simulate mountaineering movements. This whole-body training can quickly increase heart rate and achieve sustained fat burning effects.

3. How to integrate these movements into daily life

1. Utilize fragmented time

to do a few sets of hip bridges while watching TV, and wait for the water to boil for a 20 second flat support. Accumulate 30 minutes of exercise per day, and the effect is no less than concentrated exercise.

2. Gradually increase difficulty

Starting with 2 sets of each action per day, increase by 1 set per week. In two months, you can try variations such as single leg hip bridge and explosive push ups.

3. Combined with aerobic exercise

2-3 times a week, brisk walking or swimming for 30 minutes each time. Combining aerobic and strength training can maximize the effect of maintaining body shape. Maintaining a physique is not a short-term sprint, but a lifelong habit. These actions are like a maintenance code for the body, and persistent practice can keep the metabolic machine running efficiently. Starting today, spend 20 minutes every day talking to your body and you will find that maintaining your ideal body shape is actually very easy.