Don't have time for fitness? 4 Freehand Exercises That Let You Lose Body Fat At Home
As we age, we all get older. This is the eternal law of nature, and no one can escape it. When we get older, our muscles will be lost, and muscle loss is very harmful. From the appearance, the skin is loose and aging, and it looks very old. There are many functions of muscles, one of which is a protective effect on our body. Muscle loss leaves joints and internal organs vulnerable to injury. We can't control the muscle loss that comes with ageing, but we can try to control the rate at which it loses and ages. The best way to do this is to exercise, increase vitality through exercise, and make us feel good and happy. He has a good mentality, is younger, and is full of confidence when walking on the street. Sports I recommend strength training here, high quality and good results.
The benefits of exercising at an older age
Muscle and fat have a protective effect on our body. For example, abdominal muscles can keep our stomach from cold, thus avoiding diseases such as stomach cold. When we are attacked, we will fight back with our hands or hold our heads with our hands. The developed arm muscles can help protect our body from injury. In addition, our muscles can also protect their joints, blood vessels, etc. If the muscles are lost, our body will be seriously injured by the slightest external aggression.
- Learn about freehand exercise
(1) How to do freehand training?
Fitness movements are divided into two types, one is compound movements and the other is isolated movements. If we want to strength training, we have to figure out the advantages and disadvantages of these two movements, so as to choose the right movements for ourselves. Isolation movements are movements aimed at a certain part without too much leverage, and other muscle groups basically have no chance to participate. Compound movements involve the participation of several muscle groups and require the support of other auxiliary muscle groups to complete. . It is more effective to choose compound movements for our strength training, stimulate the muscles in the corresponding parts, and achieve results in a short period of time to achieve the purpose of losing weight and shaping a perfect body.
(2) What are the advantages of freehand movement? Mobilize the muscles of the whole body to adhere to regular and effective strength training, and exercise will lose weight. Strength training will first consume our fat, speed up metabolism, and effectively control our weight. Strength training involves many parts of the body, and basically the whole body is mobilized, so that the whole body has been developed in an all-round way, and there will be no deformity. We also lose fat, build muscles, and become healthier. It’s not very worthwhile to do strength training.
(3) Action selection and venue selection for freehand exercise. There is no need to choose movements that are too difficult for training, because the difficulty is too high, it cannot be completed according to the quality, and the effect cannot be achieved. Strength training is good for shaping. Choose targeted training to achieve the effect of shaping the body you want. Generally, it is difficult for novices to do it. They don’t know how to arrange their training plan reasonably and choose a set of whole-body strength. Training is more practical.
I recommend the action
Action 2: sit-ups + Russian twists (10-12 times)
The buttocks are in contact with the yoga mat, the upper body is inclined at an angle of about 60 degrees to the ground, the elbows are bent at the sides of the body, the two forearms are roughly in a straight line at the abdomen position, the hands are lightly clenched, the hands are not connected, the soles of the feet are on the ground, and the knees are bent.
Keeping the rest of the body still, use the strength of your abdomen to turn your upper body.
Action 2: Half squat lateral opening and closing (16-20 times)
First, keep your feet apart, stand on a yoga mat, slightly narrower than your shoulders, and raise your arms above your head.
Bend your knees and squat while crossing your arms down, palms overlapping.
Stand up straight, keep your left foot steady, step your left foot sideways, and at the same time push your arms upwards, cross over your head, return to the starting position after your feet touch the ground, then squat down again, and step out to the side after getting up other leg. Pay attention to the direction of the knees and toes, they are the same.
Action 3: Back support alternately lift your legs and touch your feet
This action is relatively difficult and complicated. Please read it before training and memorize the essentials of the action. Keep the hands straight under the shoulders, the palms touching the ground, the palms forming a figure-eight shape, the knees bent, the feet firmly, keeping the height of the hips and the ground at about 20cm, and the height should not exceed the length of the calf.
The abdomen exerts force to lift the right leg and the left hand at the same time, and the left hand lifts and straightens to touch the toe of the right leg. Just complete the action.
Action 4: Support left and right swing legs (16-20 times)
Bend over and lie down, open both hands, the width is about 40cm, usually the width of the shoulders, which is more convenient, the palms are close to the yoga mat, the fingers are facing forward, the elbows are slightly bent, and the legs are kept tight and straight.
Swing one leg to the side. The power to control the leg is the hip, and the angle of the swing is limited. Although everyone has different flexibility, it can be done when the feet are at about 60 degrees, and the toes are retracted.
Again, do a good job of warming up and stretching before exercising, which is more efficient and can also prevent body damage during exercise. Memorize the essentials of movements to ensure that each movement is in place, and each movement can take about 40 seconds. , 3-4 groups each time, 3-5 times a week, pay attention to control your diet during this period.