5 moves to move! Quick and effective weight loss

To successfully lose weight, in addition to adjusting your diet and lifestyle habits, exercise can also help speed up your body's metabolism and tighten loose muscles. In particular, muscle strength exercises that can effectively use muscles can help people who are losing weight to sculpt a perfect body. The following 5 weight loss exercises can not only help burn fat all over the body, but also effectively exercise muscles, promote metabolism, and increase the rate of fat burning.

The standing forward rowing movement can fully utilize the back muscles and help beautify the chest and back. (Photo provided by 39jiankang.com)

Action 1/Standing forward rowing: beautiful chest and back

This move tightens the muscles of your upper body: chest, abdominal muscles and biceps, strengthens your back through the lifting action, improves your body posture and balance, and gives you the confidence to wear a backless dress!

Method: Stand with your feet shoulder-width apart and hold a dumbbell in each hand; lean your upper body forward, keep your back straight, and let the two dumbbells hang naturally with gravity; bend your elbows upward and backward with your elbows close to your sides, and feel a tightening sensation in your back; return to the starting position, repeat 15 times, and do 3 sets.

The prone static movement, similar to the push-up, can effectively utilize the waist and abdominal muscles and help tighten abdominal fat. (Photo provided by 39jiankang.com)

Action 2/Planks: slim waist and abdomen

Lie on the ground and keep still, mobilize the muscles throughout the body to keep stable, which can exercise the whole body, especially the waist and abdomen. Although the process is difficult, the effect is extremely obvious. The purpose of prone exercises is to resist gravity and bend the body. The abdominal muscles and back muscles support the lower spine between the pelvis and ribs, so the muscles in this area will be extra tight. Due to its static nature, it will not cause back strain like sit-ups. A set of prone positions should be held for 1 minute, and 3 sets should be done every day.

Weight-bearing fitness strengthens muscles and bones, speeds up the body's metabolism, and has the effect of lifting the buttocks and slimming the thighs. (Photo provided by 39jiankang.com)

Action 3/Weighted Squat: Lift the Buttocks and Slim the Thighs

Weight training strengthens muscles and bones and speeds up the body's metabolism. Since the muscles in your butt and legs are the largest muscle groups in the body, carrying weights can speed up the burning of calories in these areas. The easiest way is to hold the dumbbells in both hands on both sides of the body, bend your knees and thighs, squat down as if there is an invisible chair behind you, keep your back straight, and slowly return to the starting position. Repeat 15 times per set, and do 3 sets a day.

The reverse chop exercise can effectively exercise muscles throughout the body through movements similar to basketball passing. (Photo provided by 39jiankang.com)

Action 4/Reverse Wood Chops: Exercise the muscles of the whole body

To maximize your metabolism, recruit as many muscles as possible at a time and perform exercises that follow the way your body moves naturally, like this move that mimics chopping wood. Method: Hold a solid ball or dumbbell in both hands, move the ball to the lower right while squatting, and move the ball to the upper left when standing up, then change direction and repeat the exercise 15 times, 3 sets a day.

Side body training is a complementary training that will make your inner and outer thighs, external oblique muscles and sides of your buttocks more beautiful. (Photo provided by 39jiankang.com)

Action 5/Side Step Up and Down: Beautify the Side Line of the Body

We do a lot of forward and backward movements every day, such as walking, running, and climbing stairs, so side training is a complementary training that will make your inner and outer thighs, external oblique muscles, and sides of your buttocks more beautiful. In addition, this movement can improve your balance and coordination and increase the aerobic component needed for metabolism. When doing this exercise, step on the ladder board with the side of your right foot, then lift your left foot onto the ladder board, and place your right foot on the floor on the other side at the same time. Change to your left leg and do it again. Do it for 10 minutes.

Source: 39 Health Network www.39.net

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