Say goodbye to the gym! 5 self weight movements to create a tight physique, beginner friendly

Wearing a thick coat in winter, the excess fat on the waist quietly protests? Don't rush to get a fitness card, the corner of your home where the heating is fully turned on is your private training ground. Self weight training is like carrying an invisible dumbbell with you, without the need for any equipment, it can awaken dormant muscle groups by fighting against gravity.

1. Tablet Support: Awakening the Core Golden Action

1. Support your elbows shoulder width on the ground, form a straight line with your toes, and imagine your belly button sucking towards your spine, without lifting or collapsing your hips.

2. Start the challenge from 30 seconds and don't force yourself when your body starts trembling, as muscles are screaming and growing.

3. The advanced version can try alternating leg lifts or one handed support, and wearing thick socks to slide on the floor in winter can also increase the effect of unstable training.

2. Squatting: The secret to creating winter peach buttocks

1. Open your feet slightly wider than your shoulders and imagine sitting in an invisible chair while squatting, with your knees not exceeding your toes.

2. When getting up, use your buttocks to exert force, just like using your gluteal muscles to crush walnuts. The bulging buttocks in the down jacket will be revealed after three months.

3. Do two sets of static squats while watching TV, keeping your thighs parallel to the ground for 30 seconds, and even sweat your back in the heated room.

3. Push ups: Home chest and back carving artifact

1. The distance between hands determines the training focus, training chest muscles wider than shoulders and stimulating triceps muscles wider than shoulders.

2. Beginners can start from a kneeling position, being careful not to collapse their waist, and imagine their body rising and falling like a steel plate as a whole.

3. Is the friction of winter pajamas insufficient? Lay a towel on the wooden floor, and the sliding resistance will help muscles recruit more fibers.

4. Hip Bridge: The Secret Weapon to Save Sedentary People

1. Lie on your back and bend your knees, with your heels close to your hips, and lift up from the coccyx to the ground step by step.

2. During peak contraction, the buttocks should be tightly clamped, like fighting against a cold December wind, and held for 3 seconds before slowly falling.

3. Stacking two pillows under the waist can increase the range of motion and fully engorge the gluteal muscles.

5. Mountaineering Steps: Winter Fat Burning Accelerator

1. Starting from the plank support position, alternately lift your knees and touch the opposite elbow, being careful not to bow your back.

2. Speed is not the key, control is more important. Imagine that you need to steadily exert force when climbing an icy steep slope.

3. Wearing thick home socks for training on ceramic tiles can increase the risk of slipping, causing the core muscle group to work twice as hard automatically.

These actions are like a winter special recipe for hot red wine. Choose three combinations to train for 20 minutes every day, and wear a single outfit in the heated room to prevent catching a cold. Remember that muscles grow during rest, wrap yourself in a blanket for fascial relaxation after training, and open next year When you take off your coat in spring, you will thank yourself for sweating now.