The coach will help you lose weight quickly! 8 sets of light muscle exercises to transform into Captain America

Do you want Captain America's muscular body? If you are worried about getting hurt and having no effect from your own homemade exercises, you might as well hand this problem over to a professional fitness coach who can tailor a weight loss plan just for you. Ahn Jin-pil, who has been a fitness coach for 11 years and was once a member of the Korean national aerobic gymnastics team, shared his experience as a veteran: how he spent 11 minutes a day doing light muscle strength training and successfully lost 39 kilograms without gaining weight again.

6 common body types tailor-made slimming plans

An Zhenbi said that he had well-developed motor nerves since childhood, and he started working as a fitness coach when he was a freshman at Hanyang University in South Korea. But later, due to a back injury, he began to use alcohol to relieve stress, causing his weight to increase from 70 kg to 109 kg. Gradually, he became afraid to face the crowd and developed a strong sense of inferiority. Later, I made up my mind to change myself. As my back injury gradually recovered, I slowly increased the amount of exercise and devoted myself to exercise. Finally, I succeeded in losing weight through exercise. He has posted weight loss and fitness videos on social networking sites, which have attracted a lot of attention with a total number of views exceeding 70 million.

In his new book "11 Minutes of Light Muscle Fitness a Day, Successfully Lose 39 Kilograms", he stated that in the sports training system, there are six most common representative body types, including: weak physique type, blind weight loss type, skinny men who want to have the body of Captain America, developed lower body type, developed upper body type, and hidden muscle type. An Zhenbi believes that as long as you look at the diagnosis form to see which body type you belong to, and then do appropriate exercises, you can lose weight successfully!

A sport for skinny guys who want to have the body of Captain America. (Photo provided by Chengshi Culture)

Hidden muscle type movement. (Photo provided by Chengshi Culture)

Daily freehand exercise training will improve exercise efficiency

As long as you set aside 11 minutes every day, you can exercise even in a small space of 1 square meter. Since it is a bodyweight exercise, you don't have to rush to the gym. Bodyweight training is different from general weight training. On the contrary, it can exercise the whole body better because it is necessary to coordinate the center of gravity of the whole body and adjust the intensity and difficulty of the exercise, so that the efficiency of exercise will be improved.

For skinny men who want to have the muscular body of Captain America, it is recommended to do 8 sets of exercises including "elbow support, burpees, push-ups, supine crunches, lunge stretches, squats, lying leg raises, and shoulder press push-ups."

Action name: Elbow support

Suitable for: Skinny guys who want to have the body of Captain America.

Action steps:

1. Keep your shoulders, elbows and the ground perpendicular, and lie prone with your elbows touching the floor. In this position, the muscles under the elbows are supported on the floor, and the fists are retracted inward to form a triangle.

Elbows on the ground1. (Photo provided by Chengshi Culture)

2. Lift your knees until your shoulders, hips and heels are in a straight line. In this position, the buttocks and abdomen have to provide support.

Elbows on the ground 2. (Photo provided by Chengshi Culture)

3. Slowly lower yourself down until your knees, pelvis, and lower abdomen touch the floor again. Finally, repeat the process as many times as required.

Elbows on the ground 3. (Photo provided by Chengshi Culture)

【Coach reminder】:

If the buttocks and abdomen are not exerted, it will cause pain in the waist.

Action name: Lie flat and raise your legs

This exercise is very effective in strengthening the abdominal and core muscles. Since the lower body is lifted by the power of the lumbar spine and skeletal muscles, it is very effective in strengthening the lower abdomen.

Suitable for type:

Skinny guys who want to have Captain America's body, the upper body type, the hidden muscle type.

Action steps:

1. Lie on the floor, look up at the ceiling, and stretch your hands upward. This will move your chest muscles upward and try to relax your abdominal muscles.

Lie flat and lift your legs1. (Photo provided by Chengshi Culture)

2. Use your abdominal force and lift your feet to 45 degrees. Do not let your lumbar spine leave the ground at this time.

Lie flat and lift your legs2. (Photo provided by Chengshi Culture)

3. Lift your feet until they are at right angles to the ground, and bend your knees slightly so that the iliopsoas (the large muscle connecting the waist and thighs) is not stressed. The knee angle must be fixed.

Lie flat and lift your legs3. (Photo provided by Chengshi Culture)

4. While exerting force on your abdomen, slowly put your feet down. The abdominal and core muscles should be constantly engaged, and the lumbar spine should not leave the ground.

Lie flat and raise your legs4. (Photo provided by Chengshi Culture)

5. Slowly return to the original position and repeat the prescribed number of times.

Lie flat and lift your legs 5. (Photo provided by Chengshi Culture)

【Coach reminder】:

If the knee angle is not fixed properly, the force used is not the abdominal muscles, but the iliopsoas muscles, and the weight loss effect will be greatly reduced! In addition, the lumbar spine must not leave the ground, otherwise it will cause pain, so be sure to pay attention.