Squat + lunge 5 moves to train triceps and abdominal muscles

If you want to speed up fat burning and strengthen muscles, you don’t have to rely solely on weight training. A well-known American fitness coach wrote in the media that you can combine weightlifting and cardiopulmonary exercise. The article also recommends 5 simple movements that only require dumbbells or mineral water bottles to complete, which can exercise the main muscles of various parts of the body, including triceps, abdominal muscles, six pack muscles, etc.

A well-known American fitness coach pointed out that combining weightlifting and cardiopulmonary exercise can accelerate fat burning and enhance the effects of exercise.

The American health information website Shape.com published an article written by fitness coach and fitness book author Nora Tobin, pointing out that combined weightlifting and cardiopulmonary exercise can achieve the best exercise results, but this does not mean that you have to jog for 30 minutes immediately after weight training. It is recommended to do the following 5 weight training exercises, and reduce the time between each exercise to maintain the heart rate. Do 3 sets of each of the following movements, 6 times each set.

Standing squat:

Stand with your feet hip-width apart and hold a pair of dumbbells at shoulder height. Bend your knees, push your hips back, and lower yourself down so your thighs are parallel to the ground. Push from your hips and quickly return to standing, extending your arms up and over your head while bracing your core and keeping your head and chest up.

The picture shows the standing squat. (Photo/taken from "Shape.com")

1. Bent Lunge:

Stand with your feet hip-width apart, holding a pair of dumbbells hanging naturally at your sides. Step back with your left foot and squat down into a lunge, with both knees at about 90 degrees, keeping your upper body straight as you squat. Quickly return to standing position and lift your left foot forward, balancing on one foot and raising the dumbbells to your shoulders. Return to standing position and start over.

Pictured is a bent lunge. (Photo/taken from "Shape.com")

Variations of the support:

Place a pair of dumbbells on the floor, stretch your arms straight and get into a push-up position, with your feet slightly wider than your hips. Hold the dumbbells with your hands just below your shoulders, bend your right elbow toward the ceiling, and raise the dumbbells to chest height. Lower your right hand back to the floor, then switch sides and do it again to complete a set of movements. Except for the arm that is moving, no other part of the body moves.

The picture shows the variations of the support. (Photo/taken from "Shape.com")

Open-leg lunge:

Hold a dumbbell in both hands, stretch your arms above your head, with your right foot in front and your left foot behind, stretching back and forth to form a lunge, press your hands back and down, and then return to a straight position. Bend your knees and squat down so that your front thigh is parallel to the ground. Keep the dumbbells above your head, straighten your legs and repeat. Do 6 times on the right side and then switch to the left side for 6 times to complete a set of movements.

The picture shows an open-leg lunge. (Photo/taken from "Shape.com")

Side lunge:

Hold a dumbbell in both hands and raise it to your chest. Take a large step out with your right foot and lower yourself into a squat, pushing your hips back and keeping your knees and toes pointed forward. Quickly lift your right foot, stand on your left foot to maintain balance, and raise the dumbbells in front of your chest with your arms straight. Then return to the original position, do it 6 times, then switch sides and do it 6 times to complete a set of movements.

The picture shows a side lunge. (Photo/taken from "Shape.com")