5 minutes of free time to lose weight! Wash your face and brush your teeth and do these 3 tricks to lose weight

If you want to build a physique that is easy to lose weight, in addition to focusing on diet, moderate exercise is the only way to maintain a well-proportioned body shape! However, for busy office workers, when they get home from get off work, they are often exhausted and don't want to move at all. A well-known Korean bodybuilding model said that in fact, as long as you make good use of the 10 minutes of spare time when brushing your teeth and washing your face in the morning and evening and do some simple exercises, you can also promote blood circulation and assist in weight loss.

To lose weight, you need to move! Brush your teeth and wash your face in the morning and evening, just do these 3 steps

Bodybuilding model and fitness expert Li Yan wrote in her book "Lose Weight in 5 Minutes!" Light muscle exercise: Professional fitness coaches have created the "stretching × squatting" daily exercises that anyone can do and you can lose weight at any time! ” mentioned in the book that the key to successful weight loss is to have the determination and perseverance to start exercising.

In fact, there are many opportunities to exercise in 24 hours a day, and it is not impossible to squeeze out time for exercise from busy daily life. Take the 5 to 10 minutes of washing your face and brushing your teeth in the morning and evening as an example. If you can combine it with moderate squats, it is a good choice to effectively exercise your core muscles, build muscle and reduce fat. As for how to implement it specifically, fitness model Li Yan specially demonstrated the three most common exercises and stretching moves she does when washing her face and brushing her teeth:

Straighten your waist and slowly bend forward to 90 degrees. Pay attention to stretching the muscles of your hind legs and hold it for 5 to 10 seconds. Return to step 1 and focus on your lower back muscles. (Photo/Provided by Ruili Beauty International Media)

[Tip 1: Bend over and stretch while washing your face]

Action 1: Stand with your feet shoulder-width apart.

Action 2: Straighten your waist and slowly bend forward to 90 degrees. Pay attention to stretching the muscles of your hind legs and maintain it for 5 to 10 seconds. Return to step 1 and focus on your lower back muscles.

Point: This movement does not need to be done a lot and quickly, but it will be more effective if you do it slowly and feel the stimulation of the muscles. If you feel too much force in your hind legs or feel pain, you can bend your knees slightly, but make sure that your back (spine) is stretched evenly and that your waist muscles are stimulated.

Function: When washing your face, maintain the forward stretch for 5 to 10 seconds, while being aware of stretching your waist and hind leg curves; and feel the relaxation of your legs and the improvement of blood circulation. This movement can make the back of the body more beautiful. Recommended number of times: Repeat this action more than 3 times when brushing your teeth.

Sit down, making sure your knees do not extend beyond your toes and your hips do not tilt back. The idea here is not to bend your knees, but to use your body weight to pull your pelvis down. (Photo/Provided by Ruili Beauty International Media)

[Trick 2: Do fat-burning squats while brushing your teeth]

Action 1: Look forward, stand with your legs wider than your shoulders, engage your abdomen and tighten your waist.

Action 2: Sit down, making sure your knees do not extend beyond your toes and your hips do not tilt backward. The idea here is not to bend your knees, but to use your body weight to pull your pelvis down. Straighten your waist, use the feeling of your feet touching the ground to give strength to your thighs, and then return to step 1. Inhale when you sit down and exhale when you stand up.

Point: Use force on the entire sole of the foot to make the central axis of the body into a straight line. Beginners may put their body center of gravity forward, so some people will say that they should use force and lift their heels. However, basically the entire sole of the foot should be used together to ensure that the muscles are evenly stimulated.

Function: The most efficient of all exercises is, of course, the squat! Because squats can actually exercise the muscles of the thighs, calves, waist, back and abdomen, they also consume a lot of calories.

Recommended number of times: If you do 10 times today, do 11 times tomorrow. Increasing by 1 time a day is a very effective training method. Do this exercise 3 times, 15 to 20 times each time.

Look forward, stand with your legs wider than shoulder width, engage your abs, and tighten your waist. Sit down, making sure your knees do not extend beyond your toes and your hips do not tilt back. (Photo/Provided by Ruili Beauty International Media)

[Trick 3: Bounce and squat while brushing your teeth]

Action 1: Look forward, stand with your legs wider than your shoulders, engage your abdomen, and tighten your waist.

Action 2: Sit down, making sure your knees do not extend beyond your toes and your hips do not tilt backward.

Action 3: In this position, open your knees slightly, stand up slightly, and then swing your hips up and down a few times before standing up.

Function: This is a variation of the squat. Do squats first, in a sitting position with the rhythm, letting your hips move up and down, which is a bounce squat.

Recommended number of times: Do it 3 times each time, about 15 to 20 times each time.

【Intimate Reminder】：

If you want to lose weight successfully, in addition to making use of your daily spare time to move around and exercise more, you must also develop the habit of eating three meals on time and in a balanced manner. At the same time, trying to avoid staying up late and maintaining a regular schedule are the keys to successfully getting rid of fat and having a slim and healthy body.