Among the weight loss movements, some movements are freehand movements, and some movements are equipment movements, but these movements all have some particularities. Of course, some people still know what movements they are. So, what are the simplest manual weight loss exercises? Let’s learn about the exercises for weight loss with bare hands!
Push-ups
Push-ups are the most classic movement for exercising the pectoralis major muscles, and are also the most common movement in freehand fitness. We have been exposed to this movement more or less since we were children, and we know the essentials of this movement very well. If you want to build strong chest muscles, push-ups are a great choice for you.
Leg raises
Leg raises are one of the common and simple aerobic exercises. What we often call leg raises generally refers to: raising the legs in place, except for In addition, there is also running with high legs. As an aerobic exercise, leg raise is very effective in helping to reduce fat. Only 20 minutes of leg raise training can burn fat all over our body and achieve the effect of weight loss.
Plank support
I believe everyone is familiar with this action. It is a bodyweight training similar to push-ups. Lying prone during exercise can effectively exercise the core muscles and is recognized as a good way to exercise the core muscles.
Russian Twist
Lie on the floor with your feet crossed, your back flat and your knees slightly bent. Twisting your feet together maintains stability and lifts your upper body without moving your lower body, creating an imaginary V-shape with your thighs. With your arms fully extended in front of you, perpendicular to your body, hold the weight firmly in both hands.
Reverse crunches
It can be used as a plank support. Lie on your back on the ground, put your hands on your sides, lift your feet, and your thighs are perpendicular to the ground (in the whole set of movements, your legs are The position of the legs cannot be lower than it is now), use the strength of the lower abdomen to roll the pelvis up until the hips are off the ground. At this time, the legs should be at a 45-degree angle with the ground. Maintain this high posture for a while, and slowly return to the ground. to the starting position.