Set of Bodyweight Fat Burning Workout, Suitable for Beginners, 8-Week Excess Fat Reduction
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Many people stay at home for a whole day, always sitting on the sofa, lying down or sitting all day, watching TV episode after episode, and every day except eating and sleeping, they just sit and don't move. Within a month, lying down will increase by more than 10 pounds.
Fat accumulation not only brings obesity but also reduces physical fitness, weakens immunity, accelerates aging, and is not conducive to maintaining a youthful state. We only need to strengthen exercise to improve physical resistance, reduce illness frequency, and maintain a healthy body and a slim figure.
The choices of exercise are many, as long as you want to exercise, wherever you are, whether in a gym, outdoors or at home, you can train.
For those who don't want to go out to exercise, how can they do exercise and lose weight at home?We can do hand weighting self-burning fat training, only a yoga mat can continue to exercise.
There are many choices of self-weight exercises, such as push-ups, lunges, plank push-ups, high knees, jumping jacks, burpees, push-ups, etc. As long as we set the duration and interval time of each action, we can quickly increase heart rate and bring the body into a burning state.
Self-weight training can also strengthen cardiovascular function, increase bone density, and improve physical fitness. However, at-home training requires a certain degree of self-discipline and cannot be lazy to achieve the effect of training.
Today, I recommend a set of beginner self-weight training exercises. Each action lasts 30 seconds, with 30-60 seconds of rest, and 3-4 rounds of rotation. After completing one set, sweat profusely and experience fat consumption. If you persist for 8 weeks, you can not only lose excess fat but also make your body shape more defined.
Action 1, high knees
This action can be used as a warm-up action. We need to raise our legs as high as possible, which can strengthen the knee joints, mobilize the hip and thigh muscles, and stimulate fat consumption.
Action 2, squats
Squats are anaerobic exercises that shape the hips and legs, and are suitable for people who sit for a long time. They can eliminate flat hips and promote the development of whole-body muscles, and accelerate fat burning. For people with some exercise foundation, they can do weighted squats, which will have a better training effect.
Action 3, push-ups
This action can strengthen the upper body muscles. For people with little arm exercise, this action can help shape the arm and chest lines and improve personal image and temperament. Girls can do kneeling push-ups, boys can do standard push-ups, and people with exercise foundation can increase the difficulty and train narrow-width push-ups.
Action 4, alternating plank
This action can strengthen our core muscles. Modern people lack exercise, and core strength is also weak. Many people cannot support plank for 30S, and their whole body is shaking.
When you can persist in 2 minutes of plank training, it means your core strength is not bad, which means you will be more handy and less likely to get injured when exercising.
Action 5, jumping jacks
This is an aerobic endurance exercise that can simultaneously mobilize the arms, shoulders, waist, abdomen, hips and legs, quickly increase heart rate and consume fat. When jumping, bend your knees slightly to reduce the pressure on the joints.
