The most weight loss exercise, push-ups
Exercise parts: shoulders, arms, back
Place your hands on the highest step and place your feet on a step that can keep your upper body and legs in a straight line. Support your body with your arms and push upward while high-fiving your hands in the air. Note that your feet must be firmly planted when doing this movement, and do not use too much force when pushing your arms upwards.
Amount of exercise: 10-15 times.
The most weight-loss exercise, side support exercises
Practice areas: lower abdomen, back, shoulders
Support your right hand on the highest step, and place your feet on a step that can keep your upper body and legs in a straight line. The head is in line with the spine. Place your left hand on your hip bone and straighten your left arm. Tighten your lower abdomen, then push your shoulders upward while lowering your hip bones until it can no longer be lowered. Hold the position for 2 seconds, then lower your shoulders and lift your hip bones as high as possible.
Amount of exercise: The previous and next times are one group, and each exercise should be completed in 15-20 groups.
The most weight-loss exercise, arm exercises
Exercise parts: arms, lower abdomen, triceps
Sit on the top step, keep your back straight, tighten your lower abdomen, and place your hands close to both sides of your hips to support the step. Place your feet on a step that makes your thighs and calves at right angles, with your legs shoulder-width apart. Slowly move your body's center of gravity forward until the angle between your upper body and thighs forms 120°, then lower your body's center of gravity to the ground while bending your arms.
The most weight-loss exercise, knee-raising exercises
Exercise parts: calves, ligaments
Keep your upper body straight, look straight ahead, and tighten your lower abdomen. Step up 1-2 steps with your right foot. Slowly transfer the weight of the body to the right leg, bend the left leg, lift the knee to the height of the hip and extend the left leg forward. At the same time, swing the left arm back and the right arm forward, and lean the upper body slightly forward.
Amount of exercise: 20-30 times per group, 2-3 groups for each leg each time.
The most weight-loss exercise, leg bending exercises
Exercise parts: calves, buttocks, triceps
Stand on the first step, with your upper body straight and your hands on your waist. Shift the center of your body to your right leg, then bend your left leg back and kick your left heel hard toward your butt.
Amount of exercise: Complete 20-30 times for each leg.
The most weight-loss exercise, marching exercises
Exercise parts: calves, arms
Stand on a step, swing your arms back with both hands, and step up the step with your left foot first, then your right foot.
Then jump down one step with both feet at the same time, wait until the body is stable, and then return to the starting position.
Amount of exercise: 20-30 times per exercise. To increase intensity, take two steps at a time.
The most weight-loss exercise, lunge and jump exercises
Exercise parts: thighs, arms
This set of movements should be performed on the ground and the first step. Keep your upper body straight, look straight ahead, place your right foot on the first step, and push your left leg back. The left arm is in front and the right arm is behind, bent naturally. Then cross your legs and jump while swinging your arms back and forth.
Amount of exercise: Jump 30-40 times on each leg.
If you only perform aerobic or strength exercises, the body will quickly adapt to the burden of exercise intensity, which may easily cause the exercise effect to be insignificant and enter the fitness bottleneck stage early. If you want to improve the effect of exercise and crush the last piece of fat, you can change the way you exercise appropriately and perform 13 simple and convenient step exercises every day on your way to get off work or go shopping. Combined with practice, it can also accelerate fat burning, greatly improve fitness results, and quickly get rid of fitness bottlenecks.