the exercise is a great tool to maintain the body, today there are more and more people began to have their own fitness program, when it comes to fitness, we generally the first thing that comes to mind is the gym, but due to the pressure of life, financial constraints and other reasons, not everyone is convenient to go to the gym, many people think that only to go to the gym to get fit, so give up the fitness plan, in fact, fitness is not about the venue, in fact, some fitness action the most important thing is that there are some fitness moves that are not only effective but also very fat burning, which we can usually do at home.
01 fitness with the help of a yoga mat
many times, we only need a yoga mat, you can do a lot of fitness movements, and these exercises are classic fitness movements, both easy and fat loss, you can do anytime and anywhere, so what are the specific exercises?
(i) curl-up exercise
this movement is very simple, very suitable for beginners and home exercise people, in our lack of training foundation, why not start from this exercise, this action requires us to lie on our back, and bend the knees ninety degrees, feet flat, hands placed behind the ears, waist is always close to the ground, try to feel the power of the abdomen to drive the body, the neck does not stretch forward, so as not to make the neck tired. Also make sure you breathe evenly, don't hold your breath, exhale when you curl upwards and inhale when you lie down, only when the movement is standardised will the results be better.
This action can be very good training to our rectus abdominis muscle, make our abdominal lines more tight, and especially suitable for free time at home to exercise, but also can make our waistline smaller, newcomers can do three to four groups, each group of ten times, exercise base enough people, you can do four to six groups, each group of ten to fifteen times.
(ii) hip bridge exercise
this movement can be said to have many benefits, not only for our hips and thighs, but also for our waist and abdomen.
We need to lie flat on the floor with our feet flat on the ground, arms on either side of the torso, palms down and knees bent. Keep the rest of the body still while lifting the hips, tighten the hips, push the torso hard and feel the hips lift upwards to as high as we can go.
Beginners can do six to ten reps per set, and those with a foundation can do ten to fifteen reps per set. Repeat this movement every day and you will reap the benefits of a more toned and shapely body.
(iii) plank support
the plank is a simple and efficient exercise that doesn't take much time and can be done in your spare time. It is an effective exercise for the transverse abdominal muscles and also for total body coordination, but make sure that the movements are standard. Be careful to keep your body in a straight line while lying down, without couching at the waist and with your shoulders above your elbows, and try to keep the movement continuous. This movement looks very simple, but it is very effective for the arms, shoulders and lower back.
It lasts for around 15 seconds to two minutes each time and varies from person to person. Beginners can do two sets of fifteen seconds each.
(iv) push-ups
push-ups can be a great way to exercise our upper body and improve our core strength.
The push-ups are familiar, but pay attention to some details. Keep your body in a straight line, tuck in your stomach, straighten your knees, hands shoulder-width apart, elbows close to your ribs. If push-ups are difficult for you, you can simplify them by landing on your knees.
For beginners, you can do two sets of 15 to 20 reps each; those with a base can do three sets of 20 reps each.
02 upright exercises
(i) squats
the deep squat can be trained to the muscle groups of our hips and legs, and is also a movement that can be done anytime and anywhere. Newcomers can start with the unarmed deep squat, which is the least difficult movement, we must first ensure that the upper body is straight, the feet can be opened slightly wider than the shoulders, the direction of the knees should be kept in line with the direction of the feet. The core is tightened throughout, and care is taken that the knees do not exceed the toe position. For those who have a basic level of exercise, you can choose to squat with weights, choosing a moderate weight of gym equipment.
Beginners can do four sets of eight to twelve reps per set, while those with a basic level of exercise can do four to six sets of twelve to fifteen reps per set.
(ii) arrow squats
in the arrow squat, the upper body should always be perpendicular to the ground, squatting with one leg forward and down, keeping the knee joints of both legs at ninety degrees and alternating between the two legs.
Beginners can squat twelve to twenty times per set, and those with an athletic base can squat twenty to thirty times per set.
(iii) open and closed jumps
the open jump is a great fat burning cardio exercise. Because this exercise can increase the maximum heart rate value in a short period of time, our body quickly into the fat burning state, want to lose fat and maintain the body of friends, this action can be practiced up! This movement will also improve our blood circulation and engage all muscle groups, and is often seen in various fat burning exercises.
If you don't have time to go running, then open and closed jumps are an excellent option. It is recommended that you can do this for ten minutes at a time, as this will greatly enhance your body's fat burning efficiency.
the actual fact is that you'll be able to get a lot more than just a few of these, and you'll be able to get a lot more than just a few of these. Don't give up on fitness, as long as you want to, you can do it. Stick to exercise, the body will be tighter and more stylish.