Do you have back pain and difficulty burning calories at home to prevent the epidemic? Just 15 minutes of exercise at home every day to help you beat body fat

The Covid-19 epidemic is under continuous observation! In order to implement epidemic prevention, many people work from home. During this period, they sit for long periods of time and their activity level decreases, which makes it easy for them to become obese due to lack of calories to be consumed. Coupled with long-term poor posture, it may lead to symptoms such as muscle soreness and lower back pain. Is there an easy-to-follow method for losing weight at home? Recently, a well-known fitness coach from the UK specially recommended 2 sets of simple strength training. Just spending 15 minutes a day can effectively defeat body fat and help lose weight!

Push-ups, sit-ups, squats and other combinations can promote metabolism and help lose weight

According to the British Daily Express, Arend Wissing, a famous British fitness coach, shared two sets of strength training that can be easily done at home. He said that exercise is the most fundamental thing to maintain good physical and mental health, and these two sets of training menus can be integrated into life. The movements include push-ups, sit-ups, squats and other postures, and can be completed without the assistance of any equipment; however, if you have kettlebells, dumbbells and other equipment at home, they can also come in handy in these two sets of exercises.

push-up

Arend Wissing said that push-ups can help burn fat, while sit-ups can help train the core abdominal muscles. Regular strength training can help speed up metabolism. Continuously doing these two sets of exercises for a period of time can effectively help lose weight.

Sit-ups

Push-ups + sit-ups + squats + lunges

Sports Menu 1: Basic Edition

Squat

practice:

8 push-ups + 10 slow, regular sit-ups, rest for 1.5 minutes, then do 5 rounds of squats, 10 each, and then 20 lunges, repeat this, resting for 1 minute between each round.

Exercise menu 2: Advanced high-intensity exercise

Lunge

practice:

3 push-ups + 6 sit-ups + 9 squats + 12 lunges, with almost no rest in between, and complete as many cycles as possible in 15 minutes.

Maintaining simple and fun exercise and a balanced diet to achieve a "calorie deficit" is the only way to lose weight

In addition, Arend Wissing pointed out that the key to maintaining exercise at home is to keep the exercise simple and interesting. In addition, a healthy and balanced diet is also a very important part. You can prepare healthy meals at home to replace the high-calorie food you crave.

Because the secret to losing weight is to create a "calorie deficit," which means taking in fewer calories than your body burns. If you want to lose weight, you must avoid high-fat, high-sugar and high-calorie density foods. If you do these things, losing weight is not as difficult as you think. Paying attention to your daily diet and exercising three times a week will not only be of great help both physically and mentally, but will also help you to successfully show off your body in the coming summer!