Exercise for the abs, conquered social networks. Will the “Chinese fat sink” help you lose weight?

fitness trainer of Alex Fitness and 2255 Fitness club

“Every year there are many new trends in fitness. Social networks exploded videos of a Chinese trainer who invented a method called “Chinese fat sink”, which allows you to lose weight very quickly. But is the “Chinese fat sink” really that effective? Let’s find out!”

What is “Chinese fat sink”?

“Chinese fat sink” is a new fitness methodology based on dance movements and positioned as an effective method of fat burning. It does not require special equipment or devices – it can be performed both in the gym and at home. The only thing that may be required is rhythmic music. Such training activates the energy centers of the body, which significantly improves metabolism. It is noted that the load should be increased gradually.

The concept is to raise the chest up and lower it down, while moving the hips quickly forward and backward to very intense music.

Exercise technique

Like any exercise, the method has a clear technique that must be followed.

• Stand with your feet slightly wider than shoulder width and slightly bent at the knees.
• Raise your arms up.
• Make a sharp movement of the hips forward and slightly upward, tensing the gluteal muscles and abs.
• Next, relax, retreating to the starting position.
• Repeat the intense movements again and again.

For a detailed technique of performing the “Chinese fat sink”, see the video.

The abs should always be tense and involved in the process. You can perform the “Chinese fat sink” once or twice a day. Despite the apparent simplicity of the technique, in the first days of training you will literally sweat seven sweats. Training time – one hour.

As a rule, on the video girls move at a high pace to music, but the first few workouts you can perform the exercise at your own pace to understand the technique. The most common mistake of beginners is to make a movement not with the pelvis, but with the hips, while bending the lower back. Firstly, this is wrong, and secondly, it can lead to injuries and pain.

Chinese trainer’s recommendation: to learn how to perform the exercise correctly, stand with your back against the wall, pressing your shoulders and buttocks against it. Take an inhale, pressing your back fully against the wall, and on the exhale push your pelvis forward, tensing your abdomen.

Is the “Chinese fat sink” effective for weight loss?

The creator of the method Jenny claims that training will remove fat from the abdomen. However, any competent trainer will confirm that there is no local fat burning, so it is not quite true to talk about the “Chinese fat sink” in the area of the abs.

The process of weight loss is triggered only at a caloric deficit – when you spend more energy than you get from food. The body begins to draw the missing energy from fat deposits, and active aerobic or anaerobic work promotes the production of testosterone, which accelerates the process of weight loss.

Speaking about the effectiveness of the “Chinese fat sink” it is worth noting that in fact the method works like any aerobic load, but the risk of injury here is much higher than in other types of aerobics. Such a dance can have an extremely negative impact on internal organs and the spine.

Any fat-burning workout should be aimed at the main muscle groups, maximizing their involvement. This will speed up metabolism, and the fat will go away evenly. Moreover, do not forget that any cardio load should be combined with strength training, otherwise your muscles will be flabby.

Advantages of the method

The main plus is the possibility of practicing at home. Additional equipment for such training is not required. All you need is music and a desire to lose weight. But this advantage has a negative side – the lack of technique control by a qualified trainer.

Analyzing the “Chinese fat sink”, we can conclude that it has the same effectiveness as any physical load, and nothing unique can be found in such training. The pluses of the exercise are novelty and quite easy, at first glance, execution.

But if your goal is to lose weight and gain muscle mass, you need a classic cardio load that burns calories efficiently, improves endurance and trains the cardiovascular system. Try an exercise bike, walking on a treadmill, burpees and jump squats.

With accompanying proper nutrition, you can get the desired effect from such workouts. But do not forget that, as with any aerobic exercise, after the end of the class the fat-burning process slows down. Therefore, for greater efficiency, it is better to give preference to strength training, rather than dancing to music. Despite the less intense fat burning during strength training, the loss of excess weight will continue long after it ends.