Losing weight is a long process, and most people find it hard to stick to it, so they choose a quick way – dieting. Although this can quickly reduce weight in a short period of time, this method not only causes great harm to the body but also leads to easy rebound.
And do you know? The success of weight loss is not only about weight, but also another important factor –
Though they both weigh 60kg, the figure on the right clearly looks better, which is the benefit of low body fat. If you also want this effect, you can achieve it through strength training and a reasonable diet, stimulating muscles during exercise, increasing muscle density, and making muscles appear tighter.
Here are a few strength training exercises that not only burn fat but also prevent injuries from other exercises, everyone must take note!
Remember to rest for 30~90 seconds after completing a set of exercises.
Glutes, Quadriceps, Hamstrings
1. Adjust the starting position, with your feet the same width as your hips and stepping on the footboard, with knees bent about 90 degrees. Hold the handles firmly with both hands.
2. Push the footboard forward until the knee joint is almost fully extended, then slowly return to the starting position, and repeat.
Quadriceps
1. Adjust the starting position, with the knee joint bent at 90 degrees, so the leg press is above or directly against the ankle joint. Keep your back against the pad, sit up straight, and keep your head neutral.
2. Perform knee extensions smoothly and in a controlled manner until the legs are fully extended. Slowly and steadily return to the starting position, ensuring the weight stack doesn’t drop completely between repetitions.
Hamstrings
1. Sit on the leg curl machine with the knee joint positioned level with the machine’s axis, adjust the leg pad so that it sits just below the ankles when the knees flex and extend. Grip the handles on both sides with both hands.
2. Control the movement speed, bend your knees, press the leg pad downward until the ankles are below the seat. Slowly return to the initial position in a controlled manner without letting the weight stack drop completely between repetitions.
Gastrocnemius, Soleus
1. Stand with feet shoulder-width apart, place the barbell on the upper back and shoulders.
2. Lift your body by dorsiflexing the ankles, raising the heels off the ground. Return to the starting position.
Lats, Biceps
1. Adjust the thigh pad so that it fits snugly against your thighs. Choose the appropriate resistance on the weight stack.
2. Lean slightly backward. Pull the bar down to the chest, keeping it between the clavicles and nipples. Slowly return the bar to the top position to complete the movement.
Erector Spinae, Glutes, Hamstrings
1. Adjust the footboard so that the thighs can press against the pad. Keep both legs straight, and try to maintain a 90-degree angle between your torso and legs.
2. Cross your arms in front of your chest. Extend the hip joint, slowly lift the torso until it’s in line with the thighs. Return to the starting position.
Biceps
1. Sit with feet shoulder-width apart, knees bent. Grip the dumbbells tightly at your sides, palms facing the thighs, and thumbs gripping the dumbbell bar.
2. Bend your elbows, slowly lift the dumbbells up until the elbows are fully flexed. Lower the dumbbells slowly.
Rectus Abdominis
1. Lie flat on the ground, place your feet on a bench with knees and hips bent at 90 degrees. Lightly touch the sides of your head with your fingertips, lift your head off the ground.
2. Keep your feet still, move your head and shoulders towards your thighs until the upper back is completely off the ground. Return to the initial position along the same path.
