The secret to gaining muscle and losing fat: train big muscles! Do Russian twists to create a slim waist

Want to build muscle strength and improve metabolism, it’s not a dream! Muscle strength is important for bone health, physical activity, metabolism and quality of life. Under the guidance of an ace fitness trainer, demonstrations are given on training large muscle groups such as the back, abdomen, buttocks and legs. These exercises help promote fat burning and prevent muscle loss. For example, leg raises to firm the abdomen, or Russian twists to build a slim waist, are all suitable for exercising at home.

Effective weight loss includes diet and exercise. Follow the fitness trainer.

Japanese celebrities such as Katori Shingo, Endo Shozo, Minegishi Minami, and Edo Harumi have all received guidance from professional fitness teams. However, not everyone has the time or financial resources to go to the gym to seek one-on-one guidance from a fitness trainer, or even to achieve weight loss through dietary guidance from a nutritionist. If you want to gain muscle and lose fat, and want to lose weight without regaining it, you might as well follow the new book "Ace Fitness Coach at Your Home - Sports" published by the fitness team RIZAP and refer to the diet advice of nutritionists to take a two-pronged approach to regain a good figure and confidence.

The book mentions that effective weight loss methods are divided into "diet" and "exercise". The emphasis on diet is on "low-sugar diet", and scientific methods are proposed, including eating three meals a day and replenishing water; limiting rice, bread and noodles, and consuming protein-based side dishes; wisely choosing ingredients that can enhance results, and making good use of seasonings to make every meal not greasy, and wisely choosing low-sugar foods in convenience stores. In line with the three stages of "fat burning period, muscle building period, and maintenance period", from soups to meat, seafood, sauces to desserts, all are low-sugar recipes designed by nutritionists that can help you lose weight while eating, and you can make them at home.

Training large muscle groups helps prevent muscle loss and promotes fat burning

As for exercise, the emphasis is on preventing muscle loss and promoting fat burning. The training method, which focuses on training large muscle groups, can be done safely at home, including two training sessions per week for different parts of the body, accompanied by a training log. Make sure you warm up before training and finish up after training. Focus on training large muscle groups such as the back, abdomen, buttocks and legs to improve efficiency and moderately sculpt body lines such as shoulders, arms and chest.

In addition to freehand exercises, you can perform all the exercises taught in the book at home using only shopping bags and plastic bottles!

The following will teach you how to perform "abdominal training". Be sure to do warm-up exercises before starting to avoid injuries.

【Warm up】

★Mainly train back and waist─Cat pose and dog pose

Movements that soften the spine. Not only to lose weight, but also to have a more beautiful figure. That's why it's important to keep your back in good shape. With the spine as the center, stretch both sides of the abdomen and back comfortably.

1. Place your hands just below your shoulders, your knees just below your pelvis, get on all fours, and look naturally diagonally forward. This posture is like that of a kitten or puppy.

2. Do the "cat" movement, look towards your belly button, lift your pelvis and move your back upward, allowing your entire back to stretch like an arc. Use your abdominal muscles to pull your back up.

3. Then look upward, retract your shoulder blades, and return your pelvis to its original position, pressing your back to stretch your abdomen. Repeat several times and breathe naturally.

【Abdominal training】

★Train lower abdomen─leg lifts

Very effective for tightening the belly!

Leg raises are the best exercise for tightening your lower abdomen. If the floor is too hard, you can try laying out a yoga mat. However, if you have lower back pain, it is best not to do it.

1. Lie on your back with your hands on your waist, palms facing down. Keep your legs straight and toes together. This is the starting position.

2. Focus your attention on the muscles below your abdomen and slowly lift your feet until your hips are at 90 degrees to the ground. Exhale when you lift your legs, and inhale when you lower them.

3. When returning to the starting position, keep your feet slightly suspended in the air to continuously stimulate your muscles for better training results.

★Training the lower abdomen - knee to chest

Effective in improving pelvic stability and adjusting the position of internal organs!

This exercise is also a training that targets the lower abdomen, and it can also effectively exercise the iliopsoas muscle, which is very important for improving posture and is an indispensable item when you want to sculpt your body.

1. Sit on the ground with your knees straight. Place your arms behind your body to support your upper body and lean your center of gravity backward. Bend your knees slightly and keep your body slightly suspended in the air.

2. Pull your knees toward your chest, imagine your back slightly arched, and focus your attention on your lower abdomen. Move slowly and do not rely on reaction force.

3. Slowly straighten your legs, return to the starting position and repeat the above steps. Exhale when you pull your legs in, and inhale when you extend your legs.

★Training the side abdomen─Russian twist

Best suited for training to sculpt your waistline!

This is an especially effective exercise for the flanks. You can ask someone to help hold your toes down, or find something to hold them in place. If you want to increase the load further, raise your toes and keep the V shape.

1. Ask someone to hold your toes, or find a place to hold your feet, and sit down with your knees bent. Lean back to maintain balance, stretch your arms out, and place your palms together in front of your chest.

2. Twist your arms to one side as far as possible and imagine your arms moving behind your body to increase the intensity.

3. Keep your eyes on your fingertips, do not hold your breath throughout the process, and breathe naturally during the movement. If you feel comfortable, it is also OK to hold a heavy object such as a plastic bottle.

4. Repeat the above steps alternately left and right. Keep a certain rhythm and proceed slowly. Never use the reaction force and feel the side abdomen actually rotating.