Have I Gained Weight Staying Home? Fitness Coach Teaches You Four Ways to Regain Your Figure
Chu Tian Daily reporter Chen Lingyan
Recently, many people have found that they have been staying at home for nearly a month, with thickened shoulders, hunched backs, and a small tummy has appeared, even just going downstairs to dispose of garbage is a bit breathless. What should be done?
February 22nd, reporter invited Wuhan TD Fitness Academy tutor, to teach some practical fitness methods to help you regain a good figure.
●Improve your shoulders
Recommend four actions, the need is door-side wall.
Action 1: Pectoral stretch.
One arm of the forearm is placed on the door-side wall, then the body's center of gravity slowly forward press, maintain 30 seconds, then switch to the other side.
Action 2: Upper trapezius stretch.
Right hand is placed to the left side of the head, slowly force. Move the head to the right, until the neck feels a significant stretch. Face towards the right shoulder, so that the neck continues to feel the stretch. Maintain 30 seconds before switching to the other side.
Action 3: Deep neck muscle exercise.
Hands press the head forward downward, the neck then force to hold, do not let the head easily down, let the head slowly press to the neck touch the clavicle. Then, the neck force to lift the head, both hands press the head, do not let the head easily lift, gradually lift the head to the original position. Do 15 times.
Action 4: Lower trapezius exercise.
Chest up, feet, hips, back, shoulders close to the wall stand, hands bend at 90 degrees, palms facing forward, use force to press against the wall. Maintain this posture for 30 seconds or more, and accompany deep breathing.
●Save your waist
Recommend actions: Plank, side plank, knee plank. These three actions can strengthen the muscles around the waist.
Plank
Side plank
Knee plank
These three actions can strengthen the muscles around the waist.
Relatively speaking, knee plank is easier, it is not easy to make the body deform, beginners can do more of this.
●Improve your legs
Recommend actions: Squats, lunge, wall support. These three actions all help your leg muscles.
Squats are suitable for most people.
Lunge is to laterally separate the left and right, emphasizing the exercise, a little more difficult, better muscle stimulation effect.
If it is a person with insufficient leg muscle strength, it is recommended to start with wall support, this action is suitable for people with extremely weak thigh muscles to increase muscle strength.
Seniors, children, and people with knee injuries all suggest choosing wall support.
As for how many times to do, it is recommended to do until you can't do it. If you can do more than 20 times in one time, you can consider to find a few books or 2 bottles of mineral water at home to increase the burden.
●Improve your whole body
Don't rush to ask how to lose belly, the coach said, if you feel that your belly is fat, you must be fat all over your body. So, comprehensive practice start!
Recommend actions: Burpees, jumping jacks.
Jumping jacks are simpler, one set of 30 jumps.
Burpees can be done as much as possible. Can do less in one time, but do more sets, take as long as you want to rest in between, as long as the cumulative number is enough, you can consume a lot of heat.
●Remarks
1Pay attention to tidy the suitable exercise venue and remove obstacles before exercise;
2Exercise within your power, progressive, do not suddenly increase the exercise volume;
3If you have limited time, you can choose relative difficulty for the ability to perform actions; if you have limited physical strength, it is recommended to select some easier difficulty actions to combine with some more difficult actions.
4At the same time, you must control your mouth! Loosen snacks and drinks, eat less fried food, eat more protein foods.
