Get rid of the puff tribe! The goddess of muscle strength will make you feel it in 3 minutes

People with high body fat should be careful not to become "puff people"! According to a survey by the Ministry of Health and Welfare, 40% of adult women (aged 20 to 39) do not look fat but have excessive subcutaneous fat. People with too high body fat percentage will not only affect their health, but also bring about the three high crises and even be the culprit of aging.

The puff tribe has high body fat and looks puffy and swollen.

Body fat percentage refers to the ratio of fat in the body. A high body fat percentage means that the ratio of muscle to water is insufficient. The Puff Tribe lacks exercise habits, which leads to fat accumulation, especially in the abdomen, which looks puffy and swollen, just like a puff.

According to the ideal body fat percentage published by the Obesity Research Society of the Republic of China, the ideal body fat percentage for women under 30 years old is 17% to 24%; for women over 30 years old, it is 20% to 27%. However, according to a survey by the Ministry of Health and Welfare, 40% of adult women have excessive subcutaneous fat.

Get rid of the puff group and feel the effect of 3 minutes of exercise

How can we get rid of excess body fat, that is, get rid of the "puff tribe" image? In her new book "Training Muscle Strength is Training the Mind, and Lines Prove I Can Do It", muscle goddess and international fitness coach Annie shares a set of exercises that "make you feel the results in 3 minutes". A complete strengthening training for the arm lines and core muscles of the upper body, as well as the leg muscles of the lower body. As long as you continue doing it for a period of time, you can see with the naked eye that your body has become firmer and the effect is very good.

Triceps exercise

【1 minute】

If you want to train the triceps in your arms, you must use external force to be effective, so a water bottle that you can get at home is a good piece of equipment.

1Hold the water bottle with both hands, bend your elbows and hold them flat against your ears.

2 Bend your elbows backward and then upward and repeat the movement.

If you want to challenge yourself, you can replace the water bottle with a book.

If you feel that the water bottle is not heavy enough, you can instead pick up a stack of books to increase the weight and enhance the training effect.

Point

Be sure to keep your arms clamped, which is very effective in eliminating butterfly sleeves.

(Photo provided by Caishi Culture)

(Photo provided by Caishi Culture)

★Side stick arm adduction

【1 minute】

The side plank pose can train the core muscles and side waist lines. Especially for people with bucket waists, you may as well do it more often. It is very effective in tightening the waistline.

1 Lie sideways, support your body with your right elbow, with your elbow directly below your shoulder, place your left hand lightly behind your ear, keep your knees together, and align your toes.

Point

Keep your back straight and don't hunch

2 Raise your left foot, bring your left knee inward to touch your elbow, then return to action 1 and repeat on the other side.

Point

Be careful to keep your waist and hips from dropping down.

(Photo provided by Caishi Culture)

★Hand leg knee lift stabilization exercise

【1 minute】

Except for moving the legs, the rest of the body remains stable; the slower the movements, the more effective it is, and it can also train the lower body and core muscles.

1 Bend your knees slightly and lift your right foot slightly. Lean your upper body forward slightly and place your hands on your waist to maintain balance.

2 Stretch your arms forward and take a big step back with your right foot. Inhale first and then exhale. Then bring your right knee forward and repeat with your left foot.

(Photo provided by Caishi Culture)

(Photo provided by Caishi Culture)

(Photo provided by Caishi Culture)