Lose weight this way! 5 exercises to effectively train muscle strength

When doing strength training, I want you to think more about efficiency. In the same exercise, I combine small muscle training with large muscle training, because making multiple muscle groups work together at the same time requires a lot of energy and can burn more calories.

You can make better use of your time by exercising your smaller muscles (such as your biceps, shoulders, and triceps) while exercising your legs, which is basically what I just mentioned when discussing split circuits.

There are many ways to do this, and I divide them into three categories: sequential, mixed, and multi-pronged. Continuity means that after completing one movement, you switch to the next movement directly without resting in between; mix and match means doing two movements at the same time; multi-pronged approach means training multiple muscle groups at the same time, allowing you to constantly move and change postures.

Of the three types, sequential movements are the simplest because they do not require as much coordination, strength, or stability as mixed or multi-pronged movements, so you can start with sequential movements and then try more difficult movements later. Here are some examples of moves you can try:

【Continuous Action】

‧After squatting, overhead shoulder press

‧After the sumo squat, triceps overhead stretch

‧After dumbbell deadlift, lift vertically with wide grip

‧Front lunge followed by biceps curl

‧After the curtsy lunge, raise both hands horizontally

【Mixed Action】

‧Side squat with arm lift behind shoulder

‧Pole style, with dumbbell rowing style performed alternately with both hands

‧Back lunge with biceps curl

‧Front lunge with dumbbell overhead splits

‧Sideways squat with dumbbells for chest expansion

【Multi-pronged action】

You may find that the actions listed in this article are self-explanatory, or easily found by a novice. However, the multi-pronged action cannot be understood at a glance just from the name, so I will briefly explain the detailed steps of each action. If you need graphic instructions, most of these moves can be found online.

Hip Heists:

From an all-fours crouch (knees and hands on the ground), pull your right knee toward your left armpit, then lower your left arm back and rotate your body backward so your face is facing up, knees bent, and balancing on your heels and hands. Then pull your right heel toward your left shoulder while rotating your left arm around to return your entire body to the original squatting position. Then, repeat the above steps in the opposite direction.

‧ Crab Walk:

Sit on the ground with your knees bent and your arms straight, palms close to your hips, fingers facing forward. Use your hands to support your body into a bridge position. Use your hands and feet to "walk" forward 4 steps, then back 4 steps. Be careful not to move with the same hands and feet.

‧ Bear Crawl:

Get on all fours, then lift your knees off the ground, crawl forward four steps, then back four steps, being careful not to use the same hands or feet.

‧ Rolling Side Plank Kicks:

Lie on your side, supporting yourself on your forearms with your knees bent. Bring your torso into side plank pose. Balancing on your bottom knee, reach your top foot toward the sky into a side-kick. Lower your body back to the mat, turn to the other side, repeat the side stick pose and side kick, then turn your body back, and continue alternating sides.

‧ Turkish Get-ups:

Lie on your back, holding a light dumbbell in one hand, raised vertically overhead. Sit up and cross your legs, then stand up while keeping your arms straight, then reverse the steps to return to a lying position. Repeat the above movements on the same side for 30 seconds (about 3 to 5 times) before switching to the other hand to hold the dumbbell.

There are many possible approaches that can produce quick results. In addition, this training method can also help you save time and make your body more flexible.

For more information, please refer to Persimmon Culture's "Lose 9 kg in 7 days! America's No. 1 Fitness Queen Teaches You How to Create the Most Efficient Fat-Burning Environment