5 self-weight training movements, easy to lose body fat at home

Now that the weather is getting colder, many people who want to stick to fitness will choose to train at home. People who want to do strength training will buy some elastic bands and dumbbells to exercise at home, while people who want to do aerobic exercise, just prepare a yoga mat, you can also open the fitness workout.

In the fitness training people, the cardiorespiratory function will be exercised, their own physical fitness will be improved, immunity will also be strengthened, also, to help you lose body fat, you will also harvest a healthy physique, resist the onset of aging.

Winter is an easy season to hoard meat if this time you lack exercise, but also always like to eat a variety of spicy hot, hot pot, barbecue, this time the fat will accumulate to the cold, a winter past you will be fat several pounds.

Want to avoid body fat, we need to adhere to fitness exercise, find ways to move, do not always say they do not have time to exercise. Time is squeezed out, we only need half an hour a day to improve the level of body metabolism and inhibit the accumulation of fat.

Adhere to fitness exercise in winter, the weight loss effect will be better than summer. Although the body does not sweat as much in winter as in summer, the body needs to mobilize all kinds of fat to defend against the cold, calorie consumption will be higher than in summer.

Fitness exercise does not necessarily need to go out, these few self-weight actions at home can exercise, adhere to once a day, only 30 minutes to improve the body's metabolic level, promote the body to burn calories, to help you achieve the fat-burning effect.

Action 1, open and close jump

This action requires you to open both hands and feet at the same time, so that the whole body muscles involved in the exercise, can enhance the elevated heart rate so that the body into a fat-burning state. Movements need to adhere to 1 minute time, repeat 4 sets.

Action 2, unarmed deep squat

This action can exercise the hip and leg muscle groups, but also can drive the development of the lumbar and abdominal muscle groups, thereby enhancing the body's basal metabolism, so that the daily consumption of more calories. Action to adhere to 15 times, repeat 5-6 sets.

Action 3, push-ups

Girls can reduce the difficulty of training, from the kneeling push-ups for training, each time adhere to 10-15 times, repeat 5 groups. When you have the ability to complete 10 push-ups in a row, then try the standard push-up training.

Action 4, rear arm curl

This action requires you to choose a low bench, legs can be placed on the ground, and then from the straight arm to resume the bent elbow action so that the arms support the body strength. When the small arm is 90 degrees angle, and then slowly restore the straight arm state. Repeat the action for 4 groups of 15 times each.

Action 5, pull-ups

This action is to exercise the back muscle gold action, but also can improve arm strength, strengthen the upper body muscle groups. Action for 10-15 times, repeat 4-5 sets.

However, many weight base is relatively large, arm strength is weak, it is difficult to complete this action. This time we can start with low pull-ups, choose a lower bar for training, gradually improve muscle strength, and then try standard pull-ups.

Don't underestimate the strength of the self-weight training, many newcomers insist on less than a round of panting and choose to give up, while those who insist on 5 weeks down, will feel the change of body and physique.

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