Melting fat on the body is probably the goal of many girls, especially in the time when the Covid-19 epidemic season is raging plus the instructions of the whole social isolation, causing many gyms to close.At this time, home training is still the optimal solution for the long -term isolation season.

Knowing the psychology of girls, recently Hoai Thuong (22 years old, PT Freelance in Ho Chi Minh City) shared videos instructions on how to effectively dissolve fat at home that the tools come from the objects.Used very simple like a chair, water bottle, pots ...

Hoai Thuong (22 years old)

These are actually the items that any house has.So, if you are still hesitating to find training tools, please arrange these items and start training with Hoai Thuong!

Movement 1: Practice butt and thighs

(Note pushing your hips up and squeezing your buttocks tightly to feel the active buttock muscles)

- You use a chair to make a fulcrum, like the back half of the back on the chair, head up and 2 hands to the back of the ear.

- Two calves are perpendicular to the floor, the buttocks lower than the knees and hips.Then the left footsteps are horizontal and then go back in a rhythmic way.Repeat the same with the right foot.

- Episode 3, each Episode 12 for each side.

Movement 2: Practice back

(Note that when performing the movement of one round, then the back and back muscles for 3 seconds to help burn back fat and create stripes in the spine)

- You use a chair to make a fulcrum and a water bottle as a weightlifting weight, simultaneously against the right hand and knee on the chair surface.The left leg is placed on the floor, the knee slightly bent and lifted the butt up, holding the back straight.

- Then use your left hand to lift the water tank up and down.Repeat the same with the other side.

Episode 3, each Episode 15.

Movement 3: Practice back

(Note that when performing the movement of one round, then the back and back muscles for 3 seconds to help burn back fat and create stripes in the spine)

- You use a chair to make a fulcrum and a water bottle as a handbar similar to action 2.

- Then sit on the chair, slightly bend forward and hold your head straight, holding the water bottle in turn, lowering in tune and rhythmically with the breath.

Episode 3, each Episode 15.

Movement 4: Practice shoulder

(Note when performing the shoulder to remember to keep for 3 seconds and then brace the shoulder muscles)

- You use a pot of terracotta plants to make lifting objects, two steps spread width as shoulder.

- Then put the two arms along the arms, face the palms on the sides of the pelvis and lift up to the chest and rhythmically lower.

Episode 4, each Episode 15.

Movement 5: Practice hand

(Note to perform the movement very slowly to feel the muscles of the hand, when exercising should not be straight and locked to avoid leading to injury)

- You like your butt on the chair surface, slightly folded forward.

- Then place your right hand on your thigh, your left hand lifts up the water bottle, lowering your rhythm and nodding your head in tune with your hand and breath.Do the same with the other hand.

Episode 3, each episode 10 for each hand.

Movement 6: Practice hand

(Note to perform the movement very slowly to feel the active hand muscles, when exercising should not be held straight, locked to avoid leading to injury)

- You like your butt on the chair surface, sit straight back, around the back of the back of the neck, the palms facing each other and hold the water bottle in the middle.

- Then lift the water tank up and down smoothly and slowly.

Episode 3 rounds, each episode 10.

Movement 7: Practice hand

(Note to perform the movement very slowly to feel the active hand muscles, when exercising should not be held straight, locked to avoid leading to injury)

- Hand against the edge of the chair, holding the arms and back upright, the legs are more wider than the shoulders, knees and lower legs at a 90 degree angle.

- Then lower the buttocks and shoulders so that the biceps and elbows create together at an angle of 90 degrees and lift the buttocks and shoulders to the original position.

Episode 3 rounds, each episode 10.

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