Put on weight during festivals is a common phenomenon for many people. During the Spring Festival, relatives get together rarely and various banquets are inevitable. However, such indulgence in eating and drinking is not friendly to body weight. Moreover, gyms are not open during the Spring Festival, so those who want to work out have nowhere to go. But don’t worry. The editor always has a way to let you burn your calories at home during the Spring Festival.
Scroll down quickly to find out! Basic rules for home fitness: Do a good warm-up, stay away from your bed, hide your phone, turn off the TV, clean the floor, spread a yoga mat, music is allowed, and take a bath after finishing. Push-ups with release are also called ‘chest-squeezing push-ups’. (Female friends remember to wear a sports bra.) First, prop up your body on the yoga mat. Note that from the neck to the heels, it should be in a straight line. Then quickly press down your arms. There is no need to deliberately resist gravity. After pressing down your arms and feeling unable to hold on, quickly release your hands and support your body with your chest. Then place your palms back on the ground and quickly prop up your whole body. Do this action for 10 sets each time. The core muscles and chest must be exerted force during the whole action. Otherwise, be careful of falling and getting a flat face. Superman swimming. Tear your abdominal muscles! The core muscles touch the ground, the upper and lower limbs extend and lift outward respectively, and the whole body is in an X shape. Use force on the core muscles, keep the legs still, and start to make swimming movements with the hands. This action is actually a variation of breaststroke and is very effective for sculpting the back muscles. Keep swimming for at least 30 seconds. Supine flexion and extension. Continue to tear your abdominal muscles. First, lie supine on the yoga mat (you must be exhausted by the previous action). Take two breaths, and then start alternating flexion and extension of left hand with right foot and right hand with left foot. Note that only when the fingertips touch the instep is it qualified. At the same time, both hands and feet must be straightened. This move is also very helpful for tendon extension. Do it several times and you will not be prone to cramps in winter. Frog jump squats. The yoga mat can be removed. Support the ground with both hands and do jump squats as shown in the picture. Keep your back straight. If you can’t maintain balance at first, you can slow down the movement and speed up after getting familiar with it. This action mainly targets the core and leg muscles and is also useful for a perky butt. Now let’s ‘go to heaven’ for your abdominal muscles. Find a chair and naturally place your feet on it. Then lie down as shown in the picture. First, point your right foot straight up to the sky. Then drive your abdominal muscles, back muscles and gluteal muscles to stand up upward, just like declaring war on aliens when watching ‘Independence Day: Resurgence’. This action is extremely tiring but very helpful for tearing abdominal muscles. Tell me, do you want abdominal muscles? I won’t tell you that this can also train a perky butt.When colleagues are indulging in the ‘Beijing Slump,’ you stand out by diligently practicing the ‘Radish Squat.’ Quickly, you will be able to flaunt a better physique. As shown in the illustration, start by placing your hands on a chair and squatting on one leg. Perform 10 squats on each side, alternating legs for a cycle. If you begin now, you will surely shed those ‘radish legs’ before this autumn.
The ‘Can’t Fly Style’ is a simple movement: kneel on one knee with arms extended horizontally, then use your core and leg strength to stand up, lifting your arms upward as if you were a bird that can’t fly. This exercise not only strengthens your core and glutes but also provides a stretch for your neck, back, and waist—a great benefit for office workers, potentially saving on massage costs. The ‘180 Jump Squat’ is the final exercise, which can be seen as a stretching routine to conclude your workout. Stand naturally, jump up forcefully, turn 180 degrees in the air, land and squat naturally, then jump and rotate again. Repeat this sequence 10 times. If you are prone to dizziness, you can close your eyes and imagine your fat burning, your waistline emerging, and your buttocks becoming firmer. A friendly reminder: before performing this exercise, make sure your downstairs neighbors won’t come knocking.