Weight Loss / Exercise to lose weight / 12 fitness weight loss actions to increase muscle, reduce fat and shape

12 fitness weight loss actions to increase muscle, reduce fat and shape

I believe that everyone wants a healthy and firm figure. Nowadays, more people will choose to do fitness exercises at home. This has advantages and disadvantages. Inexperience in fitness knowledge and movement is the biggest problem. Many people want to go to the gym to reduce weight. Fat, but no courage to take this hurdle. Now is the era of national fitness. Physical fitness is everyone’s pursuit. In fact, you can do any place you want to build muscle, reduce fat, and shape. Today, I will share 12 fitness exercises to lose weight, reduce fat, and shape. shape.

There are many types of fitness equipment. I don’t know how to choose. I don’t know how to practice. It is also a common problem. Some people like to do free-standing fitness training because they are troubled by the lack of good adaptation strength. Some people buy barbell dumbbells but don’t know How to exercise, these are common problems around us. If you see this, there is a trace of thoughts in your heart. If you want to change, you may wish to take a look. Good health is the greatest asset!

Slimming Fast Ways:

This time, I compiled 12 fitness weight loss exercises. Just use an elastic band and a chair to gain muscle and reduce fat and shape at home. It is also a good choice for people who are adapted to the intensity of freehand exercise. The elastic band can increase your resistance, improve training quality, and break through your training intensity.

Her name is Alexia. She is 28 years old and has nearly 2 million followers. There is no doubt that this number is recognized by her. The waistline is waistline, the figure is exquisite, and the curve is perfect. Presumably this is many female fitness hobbies. The ideal body of the person, the weight loss exercise of the elastic band is her daily compulsory item. The movements can be varied, and it is cheap and light, can be put in your pocket, wherever you go to practice, it can be said that the elastic band is a versatile fitness weapon.

For people with different needs (muscle gain, fat loss, shaping), I have compiled some training suggestions for your reference and learning

The following 12 exercise actions (4 hip-leg curve training actions + 4 abdominal muscle vest line-building actions + 4 arm muscle training actions), you can choose 4-5 actions according to yourself during training. Take 5-10 minutes to warm up and stretch. (RM Note: For example, choose a 50-pound resistance band, you can do it at most 10 times at a time, then the 50-pound elastic band is 10RM for you)

If you want to reduce fat (you can choose a low-resistance elastic band to train with low resistance multiple times, it is recommended that each action 15-30RM, more than 3 groups, 30 seconds rest between groups is appropriate) If you want to increase muscle strength, increase Muscle girth (elastic band with high resistance can be selected, it will be better to train with less resistance, it is recommended to perform 6-12RM per action, more than 3 groups, 60-90 seconds rest between groups is appropriate) If you Not fat or thin and want to shape the body curve (It is recommended to choose an elastic band that can achieve 15-20RM for training, more than 3 groups, 30-60 seconds rest between groups is appropriate)

Hip and leg curve building action 1 Elastic band kneeling and stretching: Put the elastic band on the backrest of the chair, and then hook the other end of the elastic band with your feet, the body assumes a kneeling position (you can take a towel pad on the chair surface), Hold the backrest with both hands, then do the flexion and extension of the legs, repeat the recommended number of times to change the other leg.

Hip and leg curve creation action 2 Elastic band kneeling side lift leg: put the elastic band on the back of the chair, and then hook the other end of the elastic band to the outside calf, the elastic band should be one palm away from the knee, the body should be Kneel on your side, hold the backrest with both hands, and then keep your legs straight and lift your legs upwards. Repeat the recommended number of times to change the other leg.

Hip and leg curve creation action 3 Elastic band leans over and raises legs: put the elastic band on the back of the chair, then hook the other end of the elastic band with your feet, lean over and hold the chair with both hands, then kick your legs back until the legs Straighten the part and repeat the recommended times to change the other leg.

Hip and leg curve creation action 4 Elastic band squat: Hang the elastic band on the shoulder, hold one end of each hand, and then keep the waist straight, feet open slightly larger than the shoulder, find a chair that is close to the knee height, The heel is one punch away from the chair leg, and then the feet are stepped on the other end of the elastic band, and the feet are abducted about 30 degrees. Finally, the body is squatted until the hips touch the stool surface. Keep your toes in the same direction, and use the chair to help you correct the wrong training moves.

Abdominal muscles and waistcoat line-building action 1 Elastic band kneeling body lateral flexion: Mainly exercise the external abdominal oblique muscle, put the elastic band on the front foot of the chair, then the body assumes a kneeling position, keep the waist back straight, and the outer hand pulls the elastic The belt, the abdomen is tightened, and the body is bent to the other side. Note that the force point is not your arm but the waist and abdomen. Repeat the recommended number of times to change the other side.

Abdominal muscles and waistcoat line-building action 2 Elastic band tilting prone mountain climbing type: press the elastic band with both hands, one of the feet hooks the elastic band, and then put your feet on the chair surface, do the climbing movements back and forth, keep the arm vertical during the whole process On the ground, repeat the recommended times to change the other leg to hook the elastic band.

Abdominal muscles and waistcoat line-building action 3 Stretching legs with elastic band under the oblique side: lying on the side of the body, legs are placed on the chair surface, the elastic band hooks the left shoulder, and the other end of the elastic band is tightly wrapped on the right foot Always keep a straight line, and then swing your legs back and forth, repeating the recommended number of times to change the other leg to hook the elastic band.

Abdominal muscles, waistcoat line-building action 4 Elastic band sitting posture flexion and extension: sit on a chair, hold the side of the chair surface with both hands, put the body and backrest on the elastic band at the same time, then hook the elastic band with your left foot and do the flexion and extension At the same time, the right leg moves up and down at the same time to do flexion and extension. Repeat the recommended number of times to change the other leg to hook the elastic band.

Arm muscle building action 1 Elastic band sitting posture lifting: hook the elastic band to the back foot of the chair, sit straight at the waist at a position of 1/2 of the chair, open your hands and shoulder width, then hold the elastic band and finally pull action.

Arms and chest muscles create action 2 Push the chest with the elastic band sitting position: put the elastic band on the center column of the backrest, sit on the chair, and then grasp the end of the elastic band with both hands, and finally push the chest forward.

Arm muscle building action 3 Stretch with elastic band in kneeling position: hook the elastic band to the front foot of the chair, the body assumes a kneeling position, hold the other end of the elastic band with both hands, and then lift both hands up to the shoulder height.

Arm muscle building action 4 Elastic band sitting position arm flexion and extension: hook the elastic band to the back foot of the chair, then sit on the chair with both hands holding the elastic band, and place it to the back of the head, and then do the arm flexion and extension.

There are many ways to hold the elastic band. Some people feel pain when holding their hands. You can avoid it by switching to other grips. Some people have large chairs at home, and they can’t be fixed according to the fixing method of the elastic band on the picture. At this time, you can flexibly change the fixing method. , Replace the elastic band fixed on the front foot of the chair with the back foot, or fixed on the backrest. In short, there is no unique way to fix it, as long as it is stable, you can let the action unfold!

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