When it comes to losing weight through exercise, we mostly ignore strength training, one aspect is because some people will use strength training to lose fat, which is definitely not good, the other is because many people have misconceptions about the effects of strength training, especially for women, they will think that strength training will make them very fit and therefore it makes sense that strength training is not very popular, as they think it will make them less curvy and make them into a vajayjay, but is it really what you think it is?
This is not the case. Not everyone has a great curvy body, and if you don't count natural causes, strength training is the most effective way to make changes to your body and make it shapely by working on it later in life. Firstly, strength training helps you to lose weight by building muscle and thus increasing your basal metabolism. Secondly, strength training has benefits that cardio can't, as fat loss is a total body exercise, but strength training allows for targeted training. Thirdly, strength training should be done appropriately in relation to your physical condition, and it will also help you to perfect your lines day by day.
Of course, there are more benefits to strength training than just these few, so i won't list them all here. There is also a misconception that if you want to train specifically for strength, you have to go to the gym and use some equipment to do it. If you don't have any additional physical demands, but simply want to firm up your whole body, you can do this at home without equipment.
Doesn't this sound so much easier and more convenient? We can choose relatively easy movements that everyone can do, and then choose more difficult ones or use special equipment when we get more familiar with them. So the moves we are going to share will not only help to shape your body but also help to lose fat, so give them a try.
Movement 1: Dynamic plank support
Lean down and keep your arms straight under your shoulders, bend your elbows slightly, straighten your legs towards the back and keep your back straight at all times, making sure you are in a straight line from your head to your feet, rotating your arms to bend your elbows until you reach a plank position. Then get up again and let your arms take turns to straighten out, returning to the position you started with your arms straight.
Movement 2: V-heads up
Lie flat on your back on top of the floor and press your back against the floor, straighten your arms up over your head and straighten your legs. Use your abdominals to lift your legs and upper body upwards at the same time, and at the same time, touch the tops of your feet with your arms straight out, pause afterwards and then slowly return to a flat position.
Movement 3: Supported side turn
Use your side to brace on the ground, bend your inner arm, brace your small arm on the ground, your large arm perpendicular to the ground, straighten your upper arm upwards, straighten your legs together and brace them on the ground, keep your eyes on your upper arm, then bring your upper arm down to touch the ground below your waist and abdomen, move your head with the trajectory of your hand, then bring your arm back up and return to a straight position, moving your head with it. Move with your head.
Movement 4: Prone mountain climbing
Lie prone on the ground, brace your hands and feet on the ground, straighten your back, bend your elbows slightly and lift one leg forward for a knee lift until your thighs are perpendicular to your calves, then bring your leg back down and lift the other leg forward for a knee lift, alternating between legs. Keep your body as stable as possible during the movement.
You can warm up properly before the movement, rest in the middle of each movement, perform 3 sets each time, 3 times a week, if the movement is to change sides to change sides, whether you want to lose fat or shape, the process will not be easy, be prepared and insist on doing it. Shaping should be done all over the body, 4 movements for 8 minutes, not only training to the waist and abdomen but also to the hips and legs.