As soon as spring arrives, many people begin to worry about the fat that "can't be hidden". Too far away from the gym? Don't have time to exercise? Don't worry, you can burn fat and get in shape at home! Today, I will share 5 easy-to-learn movements that you can do every day, which can not only get rid of excess fat, but also enhance muscle strength, making you energetic and energetic.

1. Squats: "golden moves" to create tight hips and legs

Known as the "king of movements", squats work the hips, thighs and core muscles at the same time. Stand with your feet shoulder-width apart, hips back, knees no more than toes, squat until your thighs are parallel to the floor, and slowly stand up. 20 sets a day, 0-0 times per set, stick to it for a month, and you will find that the pants become looser and the leg line is tighter.

2. Plank: Sculpt abs and strengthen the core

Planks may seem simple, but they're a great way to work your core. Keep your elbows on the ground, your body in a straight line, and your abdomen tightened, and hold for 1 seconds to 0 minutes. As the capacity increases, the time can be gradually extended. This movement not only slims down the stomach, but also improves posture and relieves lower back pain.

3. Prone thrust: the "all-round chooser" who shapes the strength of the upper limbs

Push-ups not only work your pectoral muscles, but they also strengthen your arms and shoulders. Beginners can start with kneeling push-ups and gradually transition to standard push-ups. Do 3 sets a day, do as many as you can in each group, stick to it, and you will find that you will be more stylish and your arm lines more beautiful.

4. Jumping jacks: "heart-lung frying" with efficient fat burning. Bounce"

Jumping jacks are a great way to boost your heart and lungs and burn fat quickly. Jump with your feet out of the way and your hands above your head before jumping back into place. Do this continuously for 30 seconds to 0 minutes, rest for 0 seconds and repeat. This action will allow you to sweat profusely in a short period of time and speed up your metabolism.

5. Hip Bridge: The "Hip Savior" to Save Sedentary People

Modern people are sedentary for a long time, and the buttock muscles are often in a "dormant" state. Lie flat and bend your knees, step on the ground with your feet, lift your hips to the shoulders, hips, and knees in a straight line, and slowly fall down after the peak contraction for 15 seconds. 0 sets per day, 0 times per group, can effectively improve hip sagging and relieve waist pressure.

Tips to double the effect of your workout

1. Do a good job of warm-up and stretching before and after exercise to avoid injury

2. Increase the intensity gradually, and don't overtrain at the beginning

3. Eat a healthy diet and control calorie intake

4. Ensure adequate sleep to fully recover the muscles

5. Record the progress of the exercise to maintain motivation and a sense of achievement

Spring is the golden season for exercise, so stop making excuses for not having time to go to the gym. These 30 movements are simple and easy to learn, can be completed at home, only 0-0 minutes a day, and you can see a significant change if you stick to it for a month. Start today and give yourself a chance to make a difference and be healthier and more energetic!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.