8 weight loss exercises to get rid of fat and give you an S curve

[Core Tip]: What kind of exercise can you do to lose weight? The coach below demonstrates the movements, there are 8 movements in total, each movement lasts 30 seconds, do 2 sets at a time, and you can lose fat in about 10 minutes.

Exercise can not only give you a devilish figure, but also improve your metabolic capacity, enhance your cardiopulmonary function, prevent a variety of cardiovascular diseases, and delay aging. The following 8 movements are suitable for fitness beginners. Each movement lasts for 30 seconds. Do 2 to 3 sets at a time, and you can lose fat in 10 minutes.

This special guest coach

Feng Aili

A national professional fitness coach, he has obtained the EPTC rapid weight loss certificate and the EPTC elite personal trainer certification. He specializes in physical fitness, weight loss and body shaping, weight gain and muscle building. He has been training in track and field for seven years and has a set of scientific methods for physical fitness, weight loss and body shaping for men and women. He is currently a coach at the Xingdong Fitness Center.

Action 1: Squat + single-leg knee raise

Exercise area: buttocks and legs

Specific movements: Open your legs as wide as your shoulders, sit back with your hips, bend your knees, and don't let your knees go beyond your toes, and do squats; then stand up, lift your left leg, and open your left knee outwards. Then resume the squat movement, stand up, switch feet and lift your right leg, opening your right knee outward. Lift your left and right legs alternately and repeat the movement for 30 seconds.

Action 2: Cross squat

Exercise area: Legs and buttocks

Specific steps: Open the left leg to the left, shoulder-width apart, and do a deep squat; bring the left leg back, open the right leg to the right, and do a deep squat; bring the right leg back, step the left leg forward, and do a lunge, with the left leg bent at 90° and the right knee bent but not touching the ground; bring the left leg back, step the right leg back, and also do a lunge. Repeat this movement for 30 seconds.

Action 3: Plank

Exercise area: Abdomen

Specific movements: Bend your arms to 90 degrees, support the ground, with the arms as wide as shoulders or slightly wider than shoulders; open your legs as wide as shoulders, with toes on the ground; straighten your back, tighten your abdomen, and keep your hips, waist, and back in a straight line. Repeat this movement for 30 seconds.

Action 4: Multi-directional shoulder raise

Exercise area: shoulders and arms

Specific movements: Stand with your chest up and abdomen in, legs open as wide as shoulders, hold two small dumbbells in both hands, open your arms to both sides to make your body in a "big" shape, and keep your arms at shoulder height; extend your arms forward and parallel to the ground; raise your arms with your elbows slightly bent; return your hands to the forward position, and then slowly open them backwards to stretch your shoulders and arms; finally, bring your arms back to the starting position. Repeat this movement for 30 seconds.

Action 5: Jumping in place

Exercise parts: whole body

Specific movements: Stand with your chest out and abdomen in, legs straight and together, jump up, and open your legs to both sides. The range of opening should not be too large, and the distance between the two feet can be slightly wider than the width of the shoulders. As the legs are opened, open the arms and put them together above the head; jump up, legs together, put down the hands, and return to a standing position. Repeat the action for 30 seconds.

Action 6: Push-ups

Exercise area: chest

Specific movements: Kneel down, cross your calves, stand on tiptoe, bend your hands, support your body with your palms, keep your arms slightly wider than shoulder width, lower your upper body, and keep it as close to the ground as possible. Stretch your arms out to support your upper body. Repeat this movement for 30 seconds.

Action 7: Dumbbell Deadlift

Exercise area: waist

Specific movements: Hold a dumbbell in each hand, open your legs as wide as your shoulders, then lean forward, tilt your hips slightly backward, bend your knees slightly, and keep the two dumbbells as close to your legs as possible; stand up, contract your waist, stretch your body backward, and straighten your chest. Repeat the action for 30 seconds.

Action 8: Supine Leg Curls

Exercise area: Abdomen

Specific movements: Lie on your back, lift your legs together, bend your knees, make your thighs and calves 90 degrees, open your hands on both sides of your body, and make your calves parallel to the ground; lift your upper back off the ground, bring your hands together, and touch your ankles or slightly above your ankles; lower your upper back, put your hands back on both sides of your body, and repeat this movement for 30 seconds.

Frequently Asked Questions and Answers about Exercise for Weight Loss

Q: I often hear that excessive exercise can lead to sudden death. How much exercise is appropriate?

A: Many people believe that the harder they exercise, the better the weight loss effect will be. However, if they accidentally exercise too much, it will cause a lot of trouble to their health. What matters about exercise for weight loss is persistence. As long as you exercise a certain amount every day and control your diet, you will always see results. Generally speaking, doing moderate-intensity aerobic exercise for about 30 to 60 minutes each time, 3 to 5 times a week, or strength training for about 20 minutes each time, 2 to 3 times a week, can achieve good fitness and weight loss results.

Q: Is it good to exercise on an empty stomach to lose weight?

A: Many people believe that exercising on an empty stomach is effective in burning fat. Indeed, when you exercise on an empty stomach, your body will use more fat to supply energy for exercise. But exercising on an empty stomach is an unhealthy way to exercise. Excessive exercise on an empty stomach can lead to insufficient liver glycogen and hypoglycemia. Moreover, after exercising on an empty stomach, the feeling of hunger will be stronger, making you unable to resist eating after exercise. In this way, the lost fat is "replenished". Therefore, you should eat something to fill your stomach before exercising, but never feed yourself too full before exercising.

Q: Can I drink water while exercising?

A: Rehydration is not something that you do after exercise, but something that you should do throughout the entire exercise process. Drink about 500 ml of water 2 hours before exercise to improve the body's heat regulation ability and avoid dehydration caused by excessive sweating during exercise. During exercise, you need to drink water every 15 to 20 minutes, but it is not advisable to drink too much at one time. Drinking water immediately after exercise will increase sweat excretion, cause more salt loss, and increase the burden on the heart. Therefore, after exercise, rest for about 15 minutes before drinking water.

Q: What is the most effective way to lose weight through exercise?

A: A combination of aerobic and anaerobic exercise is the best way to lose weight. Aerobic exercise is good at burning fat, while anaerobic exercise mainly relies on sugar for energy. Then we can do anaerobic exercise for a period of time to consume sugar before doing aerobic exercise. In this way, when doing anaerobic exercise, you can enter the stage of consuming a large amount of fat for energy as quickly as possible and achieve the ideal fat burning effect. In addition, anaerobic exercise can exercise muscles, increase muscle strength, improve metabolism, and prevent rebound after weight loss.

Source: 39 Health Network www.39.net

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