Six easy ways to lose weight at home

　 　1. Squat : Lower body training, in addition to increasing physical exertion, is also used to exercise The "ace action" for thighs and buttocks, do 15 times in one group, at least four groups.

　　Action essentials:

　　(1) Keep your head up, chest up, and look forward. Be careful not to lower your head. The upper body of your body should be perpendicular to the ground.；

　　(2) Tighten the waist and abdomen in the core area and sit back on the buttocks. It will feel like sitting on a stool. People with athletic ability can squat deeper (the stimulation of the gluteus maximus will be more obvious)；

　　(3) Try to keep the knee joints from exceeding the toes to avoid wear and tear on the knee joints；

　　(4) Stretch your arms forward and keep them parallel to your shoulders to control your body's balance.

　　2. Stretching of the anterior thigh muscles: After squatting, the thigh muscles are tired and tight, so they need to be stretched and relaxed. Full stretching will effectively help us recover muscles as quickly as possible, relieve the tightness, and effectively relieve muscle soreness after exercise. The stretching scale is the soreness you can bear, hold for 5 seconds, and then restore.

　　Action essentials:

　　(1) Hold the wall and stand vertically；

　　(2) Bend your calf backwards, hold your instep with your hands, and keep your calf as close to your thigh as possible；

　　(3) Alternate between left and right feet.

　　3. Kneeling push-ups : Upper body training, mainly exercises for the pectoralis major and triceps. ( female applicable, male It is recommended to do 3 sets of traditional push-ups (12 times per set). There will be a 30 to 60 second interval between each set of actions for better results.

　　Action essentials:

　　(1) Tighten the waist and abdomen in the core area；

　　(2) The body plate is forward and downward.