Novice fitness must practice! 5 self weight movements to increase muscle and reduce fat while walking synchronously

It's time to use weight training to consume the meat stored in the heated room during winter! Five golden actions that can be completed at home without the need to purchase equipment, allowing muscle gain and fat loss to burn like a fire in winter.

1. Squatting: A Dual Ace of Lower Limb Strength and Core Stability

1. Stand with feet shoulder width apart and imagine farting The movement trajectory of sitting in a chair with the thigh back, squatting until the thigh is parallel to the ground, paying attention to the knee not exceeding the toe [SEP]. 2. When rising, actively exert force to clamp the buttocks, which can stimulate the quadriceps, gluteus maximus, and waist and abdomen core groups at the same time [SEP]. 3. Winter training is recommended for 15-20 times per group, and after finishing, the body will continue to heat up like a small furnace [SEP]. 2. Push ups: a classic movement of chest, shoulder, and arm integration [SEP]. 1. The distance between the palms is slightly wider than the shoulders, slowly descend from the straight arm flat support position, and feel the chest muscles being stretched [SEP]. 2. When pushing up, imagine tearing the ground apart to both sides, keeping the elbows slightly bent and not locked [SEP]. 3. Novices can Group exhaustion times, persist for two weeks to see changes in collarbone lines

3. Flat support: the core engine for creating a cold resistant physique

1 The elbow is located directly below the shoulder, and the abdomen feels tight like wearing a tight fitting garment. The buttocks should not collapse or rise [SEP]. 2. Maintain normal breathing without holding your breath, gradually increasing the duration from 30 seconds [SEP]. 3. This movement can improve the basal metabolic rate, especially suitable for people who are prone to cold hands and feet in winter [SEP]. 4. Arched squat: symmetry training to improve the imbalance of sedentary people

5. Lying on the back and rolling the belly: carving the lines of the lower abdomen hidden in winter

1 Keep your waist close to the ground, lightly touch your earlobes with both hands instead of holding your head, and use abdominal strength to roll up your upper body [SEP]. 2. Control the speed when falling and maintain a continuous tension in your abdomen [SEP]. 3. Cooperate with your breathing rhythm, exhale, roll up, inhale, and fall down. Each group of 20 times can make your abdomen feel burning [SEP]. This training plan is completed 3-4 times a week, with a 30 second break between each movement. Metabolism in winter is already better than in summer Oh my god, combined with the afterburning effect generated by weight training, don't feel too comfortable quietly losing weight while wrapped in a down jacket! Remember to supplement high-quality protein after training, and warm milk and eggs are the perfect choice.