Is there an effective way to lose 10 pounds a month during the stay at home period?

In the past few years, due to the epidemic, many friends have spent more time at home, and they can't exercise outside the house or go to the gym, they can only quietly watch their bodies get rich, and they will more or less make up their minds**.

Since this is the case, let me share with you a few methods about fitness, although it cannot be said that it can make you achieve "ten pounds of weight loss per month", but the effect is not bad, and almost all of them can reach a good level.

Squats. 1. Squats

It can effectively promote muscle gain, squat can well promote the strength development of the whole body, can exercise the waist, core muscles, legs, buttocks and other muscle groups, can also promote the secretion of testosterone hormone, promote the effective growth of muscles, and can also promote the accelerated blood circulation of the legs, effectively enhance the strength of the legs, the core strength of the body and the stability of the muscles to effectively slow down the aging rate of the body.

2. Skipping rope

Jump rope. Almost everyone can jump ropeIt can improve the body's metabolism, is a very good aerobic exercise, compared with slow walking, through skipping rope heart rate level increases, the body consumes more energy, fat burning efficiency is higherSo for people who lose fat and **, skipping rope is a very good choice.

3. Push-ups

Push-ups at home.

The main role of push-ups is to improve the strength of the muscles of the upper limbs, lower back and abdomen. Doing push-ups can prevent men from aging, enhance their physique, and improve their healthRegular and comprehensive exercise is beneficial to physical and mental development, can regulate people's psychology, make people energetic, play a role in strengthening the body, cultivating sentiment, and exercising will. In addition, push-ups are also an important way to test the quality of a boy's physique.

4. Sit-ups

Sit-up. Sit-ups, a way to exercise your body. Method:

Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch the surface of your feet with both hands, and bow your head; Then revert back to a seated position, and so on.

This exercise can enhance your abdominal strength, and you can try it for friends who have excess abdominal fat.

Well, that's all there is to know about effective fitness methods.

Daily aerobic exercise habits to lose 5 kg in 30 days.

Eating less and exercising more is the best way to do it. The best exercise at home is to stretch and move simply. As long as you persist and do simple things repeatedly, it will have an effect.

You can lose weight at home, easily, and lose 10 pounds a month, which is to insist on exercising.

OK. As long as you plan it right, it's fine.

What is the most effective way to lose fat? If you're still stuck in endless cardio training, you're out. I'm going to introduce the latest and most effective fat loss methods, you only need 8 minutes of home training a day, and the effect is far more than 60 minutes of aerobic training, helping you save money and time, convenient and effective fat loss.

Let's explain it in simple terms:

For friends who do 1 hour of aerobic training every day, only 1 hour of 24 hours a day is burning fat, so how can we make our body burn fat in the remaining 23 hours, this is what we are going to talk about today, also called"Fat burner"。

1. People have two fat burning machines, the first one: the metabolic system.

When you're exercising, your heart beats faster, your circulatory system quickens, your metabolic system quickens, and your fat burner (metabolic system) speeds up, so fat burning accelerates. If you can consistently improve your metabolic system, not only during exercise, but also when you're not exercising, you'll be able to burn fat 24 hours a day faster and more effectively than anyone else. For example, if a car needs to consume gasoline when it is running, if the engine is still running normally after it is stopped, it will continue to consume gasoline.

2. Man's second fat burner: muscle.

Muscle burns fat all the time, and if you have high muscle mass, then you burn fat faster, so the second best way to lose fat: increase muscle mass. Gaining muscle is better than losing fat in the metabolic system.

Now back to the topic, how to arrange this 8-minute training in order to achieve the purpose of increasing the metabolic system and muscle mass, it needs to be reminded that although it is only a short 8 minutes, it also shows that its intensity is very large, if you still feel relaxed after 8 minutes, then it must be your method is wrong or not attentive, it is not to achieve the training effect.

This 8-minute workout allows you to effectively lose fat and gain muscle with your own weight or equipment, so that your metabolic system is still running at high speed for 24 to 48 hours after the end of the workout, which means that the fat burning time is extended. The more intense your workout, the more fat you burn.

The 8-minute training consists of 4 sets of movements (a combination of strength and aerobics): push-ups, straddle jumps, leg raises, and leg swaps. In a cycle, do a set of each movement, each movement for 20 seconds (you can also do it until you are exhausted), and rest for 10 seconds to move on to the next movement.

A total of 4 cycles of 8 min. (If you're already a fitness professional, you can increase it to 12 minutes or even 18 minutes, which is 50 seconds of exercise, 10 seconds of rest, and 18 repetitions). The outcome of these 8 minutes depends entirely on your own effort and on how you drive or push yourself to do the movements during those 8 minutes (or 12 minutes).

If you put the comfort of your body before the intensity of your workout, you won't get the results you want. Of course, you can also combine the actions according to your own situation, so try it quickly.

See how you exercise. Of course, a reasonable diet and reasonable exercise are possible. Running for 40 to 1 hour, 5 times a week, can lead to a small fat loss. And a planned strength training session for 30 minutes can also increase metabolic rate and gain muscle, which can lead to weight loss and fat loss.

1. Running for 3 minutes + sit-ups (mainly exercising abdominal muscles) for 1 minute.

2. Running for 3 minutes + freehand squat (mainly exercising leg muscles) for 1 minute.

3. Running for 3 minutes + push-ups (mainly exercising the pectoral muscles) for 1 minute.

4. Running for 3 minutes + supine leg press (mainly exercising abdominal muscles) for 1 minute.

5. Running for 3 minutes + freehand lunge squat (mainly exercising leg muscles) for 1 minute.

6. Running for 3 minutes + plank (mainly exercising abdominal muscles) for 1 minute.

7. Run for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Running for 3 minutes + sitting and tucking legs (mainly exercising abdominal muscles) for 1 minute.

9. Running for 3 minutes + supine knee bend and hip promotion (mainly exercise lower back muscles) for 1 minute.

10. Running for 3 minutes + supine knee bending and leg tuck (mainly exercising abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

Climb the stairs! My classmates tried it.

There is a way, and that is to dream.