5 tips to lose weight quickly

　　To achieve the best results with quick weight loss tips, you must be prepared as follows:

　　【Ⅰ】Use a 2.5 to 5 pound medicine ball.

　　【Ⅱ】You can also use a 3 to 5 pound dumbbell instead of a fitness training ball.

　　【Ⅲ】Do this set of movements twice a week.

　　One of the quick weight loss tips: squats and jumps

　　focus exercise Parts: hamstrings, quadriceps, gluteus maximus and shoulders

　　Coach's Tip: As the intensity of your training increases, you can progress to more difficult squatting positions.

　　A. Holding a medicine ball in both hands, bend your legs into a ballet squat position, place your arms down in front of your body, and bend your knees slightly. The distance between your feet should be a little wider than the distance between your shoulders, your toes should be slightly extended, and your back should be straight.

　　B. Keep your shoulders in a straight line and directly above your hips (do not lean forward or sideways), contract your abdominal and buttock muscles while jumping, and keep your legs together. At the same time, raise your arms to lift the ball above your head. At this time, you should feel the muscles in the center of your abdomen being stretched. Hold the position, then return to the starting position. Repeat 12 times, gradually increasing to 24 times.

　　Value-for-money move No. 2: Abdominal lift

　　Key training areas: abdominal muscles

　　A. Hold the training ball in your left hand, stand with your feet slightly wider than shoulder width, and point your toes slightly outward. Straighten your left arm, being careful not to bend your elbow.

　　B. Keep your eyes on the ball, bend your knees slightly, then bend over and lean forward until your right hand touches the ground. The left arm should continue to support the ball and stretch upward to better stretch the abdomen. Keep your eyes on the ball, stabilize your abdominal muscles, and slowly return to the starting position. Repeat 8 to 10 times, then switch sides.

　　Value move No. 3: Sideways shot

　　Key training areas: chest muscles, shoulders and arms

　　Coach's Tips: When lifting the ball with both arms, let the ball's inertia drive the body's movements, let the lower abdominal muscles participate in the movement, and be careful not to lean forward when twisting the waist.

　　A. Stand with your feet shoulder-width apart, your knees slightly bent, and your right leg slightly in front of your left leg. Hold the ball with both hands and place it on the ribs on the left side of the body.

　　B. Keeping your gaze forward, lift the medicine ball to the upper right side of your body. At this time, your left shoulder should be almost balanced with the ground, and the medicine ball should be at chin height. The momentum from lifting the ball will cause your left heel to lift slightly. When you twist your body, you will feel your abdominal muscles working hard. Maintain this position, then return to starting position. Do it 15 to 20 times, then do it again on one side of the body.