Winter fat burning exercises Winter indoor fitness (Part 2)

Although the weather is colder in winter and people are less active, the fat-burning effect in winter sports is higher, which is the golden period for slimming! Everyone has a good opportunity to increase the fat-burning effect in winter by 20%, and prepare for next spring and summer, so they design core muscle training. Let the body not let it go! Last time I brought you the winter fat burning exercise (Part 1) Next, I will bring the remaining four movements to you.

　　1. Reverse curl:

　　-The entire movement requires that the lower back is always close to the ground, not to leave the ground, and the upper part of the upper body is bent upward

　　-Only the shoulder blades are off the ground to ensure the contraction of the abdominal muscles, but not to train the iliopsoas muscles, so that you can clearly feel the feeling of the abdominal muscles being squeezed

　　-The upper body bent to the limit and pauses for one or two seconds to restore the flat position. Practice repeatedly.

　-Repeat 3-5 sets, and you can rest for 30-50 seconds in the middle.

　　2. Plank support:

　　-Elders are perpendicular to the ground, and the support point is directly below the shoulders, and there should not be a trace of tilt; look at the ground, keep the neck naturally straight, and avoid the neck leverage;

　　-By feeling yourself or with the help of a mirror, make sure that the shoulders, hips, knees and ankles are in the same straight line (like a flat plate), do not collapse the waist or rely on force;

　-Feets are put together, and the inner side of the legs should be clamped to maintain muscle tension, legs are straightened, and legs are clamped; place consciousness on the abdomen.

　-Repeat 3-5 sets, and you can rest for 30-50 seconds in the middle.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Winter fat burning exercises Winter indoor fitness (Part 1)

　　Misconceptions about plank! Let you know the real Plank.

　　One month quick-forming method for abdominal muscles Diet and exercise teach you how to achieve quick results!

3. Support jump

-Prepare the preparatory movement in a stance of lying on the ground, hold the core abdomen when you pull your feet forward, push your hips to the ceiling, imagine yourself making an inverted V

-When you rest, slowly return to the initial preparation movement

　-Repeat 3-5 sets, and you can rest for 30-50 seconds in the middle.

　　4. Sit up on the side of the hips

　-Lying on the yoga mat on your side, and use your elbows to support yourself Let your shoulders and elbows be in a straight line

　　-Your hand should be in front of you, keep your feet straight, then stack the other foot on the lower foot, and finally place the other hand naturally on your hips, making it a hip with your hands on your hips.

　-Slowly use the strength of your core abdomen and feet to lift your buttocks, push your body off the floor until your whole body is in a straight line.

　　-Repeat 3-5 sets, and you can rest for 30-50 seconds in the middle.

(Note: Follow the Welfare Public Platform of Fitness Bar, Subscribe to Search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Winter fat burning exercises Winter indoor fitness (Part 1)

　　Misconceptions about plank! Let you know the real Plank.

　　One month quick-acting method for abdominal muscles Diet and exercise teach you quick-acting!