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How to do sports to reduce weight and build body

How to do sports to reduce weight and body? After the Spring Festival, we should do more sports to reduce the fat body raised at home during the holiday. Walk training, strength training, stretching and relaxation training practice every day, your slim figure will certainly be maintained.

After walking for 10 minutes, add a set of 5-minute strength exercises, 2-3 times a week, and rest for one day in the middle.

1. Squat and raise dumbbell

Target muscles: quadriceps, biceps, gluteus and shoulder

Stand straight with feet shoulder width apart and toes forward. Hold a 3-5-pound dumbbell in one hand with the palm facing forward; bend your elbow and lift the dumbbell to shoulder height. Squat slowly and move the weight of the body to the heel. Be careful not to exceed the toes. When standing up, lift the dumbbell with your left arm up to your head. Then squat down, put down the dumbbell; when standing up again, lift the dumbbell up to the top of your head with your right arm. Keep squatting, keep lifting dumbbells alternately. Lift each side 10 times.

2. Lunge and arm extension

Target muscles: quadriceps, biceps, gluteus and core.

Stand straight with feet shoulder width apart. Hold a 3-5-pound dumbbell in your right hand and put your left hand on your crotch. Step the left foot forward and slowly bend the knee. The body sinks until the left thigh is parallel to the ground, the right leg is bent, and the right toe is on the ground. At the same time, lean forward, extend the right arm to the left foot, feel the left gluteus muscle stretch. When returning to the starting position, drive the dumbbell back to the right leg. Keep your belly down throughout the action. Do it 15 times, change sides and do it again.