During the Spring Festival holiday, whether it is a reunion dinner for the whole family or a gathering of friends and classmates, big fish and meat are indispensable. Therefore, there has always been a saying that "the Chinese New Year is three pounds."
In fact, this sentence is not entirely a joke. Because winter is the season of slower metabolism, and most people's work during the Spring Festival is not regular, hoarding fat is a matter of course. Studies have shown that half of the annual weight gain comes from the Spring Festival.
Therefore, in order to avoid the dilemma of "the Chinese New Year's fat three pounds", you must seize the precious opportunity and take the time to exercise. The Spring Festival seeks reunion, but the "bell" is estimated to be no one wants.
There is also a playground at home.
When gathering with family, friends, and colleagues during the Spring Festival, there are actually appropriate exercise opportunities to keep the waist size constant. No need for a gym at all, just 20 minutes a day to get a good soothing of the blood and muscles. This 20-minute aerobic exercise benefits the heart and all over the body.
Each part of the exercise lasts for at least one minute. If the body can withstand it at the beginning and can last for two minutes, then it will continue to switch the exercise mode until 20 minutes. If you feel that your body can continue to exercise, then it is better to stick to it. Here are a few of the best vacation exercises.
1, sit up straight and sit up
This exercise relies entirely on the strength of the abdomen and back. The first thing to ensure is that the hands are fastened to the back of the head. Do not apply pressure to the head and neck. The knees are bent and the back is flat against the floor. After starting the action, the muscle strength of the core can be used to bend the body at 45 degrees, with slow and rhythmic breathing to complete the exercise. If you have a balloon in your home, you can also use it to complete this exercise.
2, sideways sit ups
This exercise helps strengthen your external obliques, the part of the muscles that are close to the waist and hips. Keep your legs at 45 degrees to the ground. The upper body is at an angle to the ground. The whole body is V-shaped. At this time, the strength is on the hands, the upper body is bent to the left, and the strength of the arms is gathered to the right. The arm to make the body complete the whole movement, although it sounds more difficult, but if the power is better controlled, it is still very easy to complete.
3, push ups
Many people think that push-ups are a difficult exercise, but they have a good effect on the glutes, biceps and triceps. If you are doing push-ups for the first time, just start with your knees and the right height. If you don't feel too much difficulty, you can use the body and toes to support the movement, and you must choose the best one when you get up. s position.
4, é©´ kick exercise
Starting is the push-up action, still relying on the muscle strength of the abdomen and buttocks, knees under the buttocks, keeping the body steady, one leg straight, and keeping the legs can not be higher than the height of the hips, knees in the middle of the chest, to complete This action, if you want to increase the difficulty, you can tie the sandbags and resistance bands.
5, squat
Starting is a standing position, relying on the strength of the legs and buttocks, the feet and the buttocks are equally spaced, continuously picking up, imagining that you are sitting on a chair, keeping your back upright and standing up constantly. In order to maintain the upper body posture, the back can be placed close to the wall at first, or the fitness ball can be placed between the back and the wall to maintain the correct posture of the upper body.
For these alternate exercises, it is best to use a timer to ensure that each action is completed within one minute. Keep sweating and keep your breathing smooth during exercise. Remind yourself to continue exercising for 20 minutes, even if there is no gym in the holiday, you can still achieve the effect of aerobic exercise through these five ways.
If you feel that these types of exercise are still too complicated, just remember, don't let yourself go, use every minute of exercise. For example, standing and eating, try to use less elevators to climb more buildings, skipping ropes to walk and do housework, this is a good way to reduce fat accumulation without leaving home.
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