This fat-burning plan only needs 1 chair and 9 movements to exercise at home and lose weight without leaving home

Nowadays, more and more people are prone to gaining weight. The reason is that they eat more and move less, their metabolism declines, and most of the office workers who sit all day, rarely move around, which makes them more and more likely to gain weight.

Nowadays, many people live irregularly, eat irregularly, eat too much junk food, especially in summer, they like to eat barbecue with beer, all kinds of skewers, these calories are relatively high, and it is most likely to make people fat.

So, what do you do when you have little time and you need to lose weight? Is there any way to exercise directly at home without going to the gym? The method we share today is suitable for exercising at home, without going to the gym, and it is very convenient. You only need to use a chair in the restaurant. Come and practice together Bar.

A chair weight loss exercise method, 9 movements, 4 sets of each movement, 3 training sessions per week.

Action one incline push-up

Action essentials: The incline push-up is relatively simple, and it is very suitable for girls to practice. Pay attention to the focus on the chest muscles, do not slump, and do 10-15 times per group.

Action 2 Reverse Arm Bend

Action essentials: The chair is best to lean on the wall, the arms are supported, the body is vertical to the ground, straight up and down, feel the force of the triceps throughout the whole process, and do 15 times per group.

Action 3 Low push-ups left and right swing legs

Action essentials: Put your hands on the ground, support one foot on the chair, and draw circles with the other foot left and right. Pay attention to the slow speed and maintain stability, and do 10 times in each group.

Action four around the abdomen

Action essentials: Sit on a chair, hold the chair with both hands, put your legs together, do one abdominal contraction on each side, feel the abdominal muscles exert force, and do 30 times for each group.

Action Five Glute Bridge

Action essentials: lean on the edge of the chair with the shoulder blades, open the legs, and move the hips up and down. Do 20 reps per set.

Action 6 Bulgarian Split Squat

Action essentials: Step on the ground with one foot and place the other foot on the chair, in a lunge position, with both hands on the waist, when squatting, the front calf is perpendicular to the ground, the body is kept straight, do 12 times on each side .

Action 7 Kneel on one knee and raise your leg

Action essentials: Grab the backrest with both hands, kneel on one knee on the chair, straighten the other leg and kick back, be careful not to rotate the body, do 15 times per group, alternate on both sides.

Action eight stand up and lift the knee

Action essentials: Step on the chair with one foot and the other foot on the ground, exert force on the legs and hips at the same time, and do a knee-lifting action after standing up. Do 15 times in each group, alternating on both sides.

Action Nine V-Crunches

Action essentials: Sit on a chair, hold the edge of the chair with both hands, straighten your legs, lift your upper body and lower body at the same time, squeeze your abdominal muscles, and lower them slowly, 20 times per group.

Today's home chair training tutorial is here, everyone must keep practicing, do exercise 3 times a week, and take time out of your busy schedule to shape your body. I am the personal fitness king, and I am your personal fitness trainer.