Long-term fitness is good for people, such as making people slim down and losing weight. When some people do weight loss and fitness, they will also formulate some weight loss and fitness plans. Of course, doing so is also beneficial to weight loss and fitness. Some people still understand what a weight loss and fitness plan is. So, what is the most effective scientific weight loss and fitness plan? Let’s take a look below.
1. Squat with bare hands
Place your feet hip-width apart, toes pointed forward, chest up and abdomen in, keeping your body stable when squatting. With your knees facing your toes, your thighs should be parallel to the ground when squatting. Squat down a small amount one more time, then squat back up and exhale at the same time. Do 20 times in each group, 4 groups
2. Deep squat + alternating lunge
Cross your hands and clench them in front of your chest, do a deep squat and then alternately do lunges. Pay attention to the coordination of the movements. Do 20 times in each group and 4 groups.
3. Rear Lunge Squat and Knee Raise
Cross your hands and clench them in front of your chest, take one step back with one foot, then do a lunge squat, and then do a forward knee-forward movement. After doing this, switch to the other foot and do 15 times with each foot. Do 4 sets
4. Jump squat
On the basis of squatting, make an upward jumping movement. When we fall after jumping, our knees should be kept slightly bent. We need to cushion the body. Do not straighten your knees when falling, otherwise you will be easily injured. Pay attention to your breathing. Do 15 times in each group. Do 4 sets
5. Lie on your back and touch your feet
Lie on your back on the ground. With your knees slightly bent, touch your toes with both hands. At the same time, leave your buttocks a little. Use your abdominal muscles to exert force. Do 20 times in each group and 4 groups
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