Illustration/Do you want to control your weight after the New Year’s fish and meat? Follow the experts for 5 minutes a day

During the New Year's dinner, I had big fish and meat, and my stomach became bigger and bigger if I accidentally got. What should I do if I want to control my weight, and I can even lose weight than before? Yuanqi.com has launched the "Yuanqi Movement Series Second Broadcast" new home sports model. Sports expert Ge Houhan teaches everyone to match the correct sports postures with towels and water bottles that can be obtained with your hands. He teaches everyone to burn fat all over the body for 5 minutes every day and not to stock up on fat.

If you want to lose weight, in addition to eating and cultivating exercise habits, you can improve basic thrilling and muscle endurance through muscle strength, and can effectively consume heat. The following is the illustration and you are welcome to move together.

Watch the audio and video course here: The energy is moving

｜ Sports menu recommendations｜

. Sports beginners - Sports menu 1+1 (movement warm-up + cardiopulmonary training), cycle 3 times.

. Stay at home to practice muscle strength - 1+2 exercise menu (movement warm-up + upper limb training/core training/lower limb training), cycle 3 times.

. Full body fat burning, perfect body shape - Sports menu 1+4 (movement warming + upper limb training/core training/lower limb training/cardiopulmonary training), cycle 5 times.

. Locally strengthened training - exercise menu 1+1 (movement warm-up + upper limb training/core training/lower limb training), cycle 5 times.

Part 1: "Movement Warm-up" exercise

Are you still using stretch to warm up? Follow Teacher Ge to warm your body up, help you increase your heart rate and generate heat, and prepare for waking up the muscles of your body!

Action 1: Turn your knees and lift your knees

and stand firmly, open your feet and parallel to your shoulders, place your hands on both sides of your waist for preparation, lift your right knee, gently touch the palm of your side, and rotate the upper body to the left and right at the same time, alternating left and right.

{twenty one} {twenty two}

Action 2: Stand in a steady state with the back span, the right foot is spanning back, the center of gravity is placed on the front foot, the double knee joint is 90 degrees (just as much as possible), keep the body stable, the knee does not exceed the tip of the foot, the right foot is retracted and lift the knee, and the left and right will alternate after about 5 times.

Action 3: Step and turn the body

The palms of both hands are supported on the ground, the feet of both hands are the same width as the shoulders, the abdomen are tightened and ready, step on the right foot to the right palm position, keep it stable and not shake, open the right hand upward, the arm naturally extends vertically to the ground, and turn back and gets closer to the ankle, alternating left and right.

Don't know how to do it or want to follow it, hurry up and go to Yuanqi Network Course》 5 minutes of dynamic warming up your body, fully start the awakening muscles

Part 2: "Cardiopulmonary Training" exercise

Are you panting when climbing the stairs? Come and move with Teacher Ge! Each exercise teacher will explain in detail that it will allow beginners to get started easily and aerobic training will be more EASY.

Action 1: Jump the scissors and jump to the front and back foot stands, imagine holding the jump, changing the double foot after the jump, and moving the foot at the same time.

Action 2: Mountaineering style

uses a stable chair, with hands on both sides of the chair, wrists directly under the shoulders, and step back with both feet in a flat position. The feet are raised, and the knees are close to the chest, alternating left and right.

Action 3: Jump in two lower positions to squat

, with both feet and shoulder width. After jumping two lower positions, push your butt back, do a squat position, extend your hands naturally downward, alternating left and right.

Don't know how to do it or want to follow it, hurry up and go to Yuanqi Network Course》 5 minutes of ultimate challenge. Sweat and aerobic strength to strengthen the heart and lungs

Part 3: "Upper limb training" exercise

Available in hand + simple and easy-to-learn movements, awaken the strength of the arm, eliminate the red flesh, and let you practice your arms easily when you stay at home!

Action 1: Push the Aquarius shoulder

upright sitting position, hold the Aquarius in your hand and hold it next to your shoulder, and put the Aquarius up until your arms are straightened, so that the period of time will not be closed.

Action 2: Sit flat on the side of the water bottle

, hold the water bottle and put your arms down naturally, and put the water bottle on the left and right.

Action 3: Fold the arm of the water bottle in a circle

, sit upright, hold the water bottle in a natural way, keep the water bottle flat on the left and right, and do ring movement.

Don't know how to do it or want to follow it, hurry up and go to Yuanqi Network Course》5-minute water bottle exercises. Firm lines and thin arms

Part 4: "Abdomen core" exercise

Sit down and can't get up? It's your core strength! 1 towel 3 exercises, towel aerobics that can be performed regardless of age, helping you to have a stable sense of balance!

Action 1: Balancing the towel with single foot

Grasp the two ends of the towel, pull it slightly, point the tip of the right foot, look straight ahead, both hands up, and then slowly down, mov the shoulder link, and repeat the same movements while changing the side.

Action 2: Raise the towel and cut the tree

Grab the two ends of the towel, pull it slightly, and put your hands on the top, and place your feet on the side, lift both hands down, and lift your legs. The towel touches your thighs lightly, and then repeat the same movement..

Action 3: Screw the abdomen on the top of the towel

The double foot is the same as the shoulders. Hold the two ends of the towel with both hands, pull it slightly, lift your hands up, and approach the knee on the same side, lift the knee on the same side, and close to the elbow position, so that the abdomen feels stretched, and repeat the same movements on the side.

Don't know how to do it or want to follow it, hurry up and go to Yuanqi Network Course》 1 towel training core in 5 minutes. Stable balance

Part 5: "Lower Limb Training" exercise

You can do lower body training at any time. Pay attention to squatting and squatting to help you gain muscle and lose fat!

Action 1: Squat and lift your knees

and open your feet to the same width as your shoulders, push your feet forward, and push your hips back. When you get up, lift your legs with your right foot, then return to the starting position, squat again and change to lift your legs with your left foot for 20 seconds.

Action 2: Spread the legs and raise your hands.

Take the distance between your legs. Span the left foot backwards, keep your feet down and don’t fall to the ground. When your body’s center of gravity is down, put your hands down, and suck your hands when you return to your original position. After 10 seconds, you will be replaced.

Action 3: The crab walks

The double foot opens and shoulders, the upper body is slightly forward, the knees are slightly bent toward the point of the foot, the tip of the foot is naturally forward, the right foot step forward, the left foot then takes one step to the right, the right foot continues to the right, and the left foot also continues to the right, and the left foot also moves to the right, and moves around. During the process, the body may remain stable and not shake.

Don't know how to do it or want to follow it, hurry up and go to Yuanqi Network Course》 5 minutes of leg strength to rejuvenate. Do this action with the highest CP value

※ Note:

. Warming before exercise is very important. You must have at least 5-10 minutes of warming your body. You must also do stretching exercises after exercise, so it is recommended that all courses be combined with dynamic warming!

. It is recommended that the strength and time of movement be increased slowly according to the personal ability. Please be sure to move forward step by step "from slow to fast". Exercise at least 3-5 times a week, 20-30 minutes each time.