Get rid of the New Year weight! 3 ways to lose weight and shape your body with towels

Did you move too little and eat too much during the Spring Festival, and now feel your clothes are too tight on your first day back home? Hurry up and seize the one-month golden time for weight loss. Follow your fitness coach to use towels to stretch your muscles, activate your metabolism, speed up the elimination of excess body fat and flesh, sculpt a slim and good figure, and prepare to welcome the increasingly sunny spring.

Action demonstration: Squat gymnastics. (Photo provided by fitness coach He Junming, post-production by Jiang Minjun)

Towels are not only a good helper for sweating during exercise, but also can help to make the movements more effective, promote the application of force in various parts of the body, accelerate the consumption of heat energy, and help to move fat parts such as the waist, abdomen, buttocks and legs, thus achieving the effect of sculpting the body.

Towel exercise to lose weight and reshape your body. Do it according to your ability and don't rush.

Fitness coach He Junming demonstrated 3 towel exercises. Beginners can achieve the basic weight loss effect by doing 3 rounds a day. After that, as the body adapts to the intensity of exercise, you can slowly increase it to 15 to 20 rounds a day to enhance the effect of slimming and weight loss, and it is also more helpful to strengthen muscle strength and sculpt body lines.

However, it is particularly important to remind you that towel aerobics is different from general gymnastics. You should try to slow down the movements when doing it, especially for middle-aged people. Do not force yourself and should do it according to your physical fitness to avoid sports injuries. In addition, do not suddenly release the force of pulling the towel during exercise. Keep your upper body naturally straight and leaning back, and stretch your muscles in a safe state.

[Step 1/Squat Exercises]

• action:

  1. Stand with your feet shoulder-width apart and your arms out in front of you for balance.

  2. Hold the towel with both hands horizontally, take a deep breath and squat down slowly, feeling as if your buttocks are sitting back on an air chair. When squatting, make sure to keep your back straight and your knees should not exceed your toes to avoid injuring your knees.

  3. Keeping your hands raised horizontally and holding the towel, exhale slowly and stand up.

• Note: Squat and stand up slowly, try to stretch for 30 seconds each time, and do it 3 times. This movement not only helps burn fat and lose weight, but also trains the gluteus maximus, quadriceps and posterior thigh muscles, while training the core muscles, getting rid of waist and abdominal fat, and creating a toned body.

Action demonstration: Lift your feet and straighten your back. (Photo provided by fitness coach He Junming, post-production by Jiang Minjun)

[Move 2 / Lift your feet and straighten your back]

• action:

  1. Stand with your feet shoulder-width apart.

  2. Bend one knee and hook it back, place a towel on your ankle, straighten your back, and slowly pull both ends of the towel upwards with both hands. Stay for a few seconds and then switch sides and lift your foot.

• Note: This stretch should be performed for 30 seconds each time, 3 times on each side. It can train the erector spinae, latissimus dorsi, tensor fasciae latae and rectus femoris, improve hunchback, prevent knee pain and improve body shape.

Action demonstration: Waist twist. (Photo provided by fitness coach He Junming, post-production by Jiang Minjun)

[Move 3 / Waist rotation]

• action:

  1. Stand with your feet shoulder-width apart, and keep your head up and chest out without hunching.

  2. Grab the towel with both hands and stretch forward, slowly turn your upper body to the left to your personal limit, turn back to the front and then turn right.

• Note: This stretch should be performed for 30 seconds each time, 3 times on each side. It can strengthen the abdominal muscles and is especially effective in improving the fat belly caused by overeating during the New Year holidays.