What effective exercises can you learn at home?

In this era when fitness is gradually becoming a trend, more and more people begin to walk into the gym. Someone asked: Why do you want to go to the gym for training that you can finish at home? I think this answer is not difficult for people who exercise regularly. On the one hand, the gym is well-equipped and can meet the needs of various trainings. On the other hand, of course, it is for the atmosphere of the gym! Everyone is training, everyone is sweating, and of course the ironing efficiency will be greatly improved. At the same time, some people don't like the feeling of gym. They always have a sense of avoidance in crowded places, but it is difficult for them to complete their training goals at home. If you are so confused, don't worry. In fact, as long as you want to keep fit, you can do it anywhere. Today, I recommend several common self-weight training methods to you. Read it carefully when you are full of dry goods.

push-up

Push-ups are no strangers to fitness professionals. Many fitness bosses also like this action. It can fully exercise every muscle in the upper body and stimulate the arms, back, shoulders and especially the chest. But how to do push-ups correctly? You need to master these points.

1. Most people like to specify the number of groups, rest time and how many groups to do for training when doing push-ups. This plan is effective at the beginning of training, but after a period of training, they will find that they don't feel very strong after finishing more than a dozen groups. The reason is that your body has gradually become familiar with the way of push-ups, so the effect of doing it according to the number of groups is not obvious. At this time, you can try to exhaust each group. The process will be more painful than before, but the effect will be doubled. Until you can't do it, your rest time can be longer, but not too long.

2. To ensure the quality of push-ups, so that the waist does not collapse, the shoulders are not heavy, and the movements are slow.

Two pull-ups up

This action is not friendly to most beginners, and some entry-level players may not even be able to pull one. In fact, whether you are a novice or a big boss, you need someone to help you when you do pull-ups. When you can't pull up one, your training effect will be good. Fitness to find a like-minded person? Good gay friends? This will do you a lot of good. You can help each other and supervise each other, and the effect of progress will be very obvious.

Three squats

Squat is a good leg exercise, but most people ignore the small details of squat in pursuit of quantity. Of course, these are all cliches. Knees should not exceed toes. Get up slowly, or you will hurt your knee. When you feel that ordinary squats can't satisfy you, you can try weight-bearing squats or one-legged squats. The details you need to pay attention to are similar to those of ordinary squats, but you should do what you can, not too hard, or it will be harmful to your health.

The above self-weight training is very suitable for people who are not in the gym. These movements require you to gradually increase the difficulty, step by step, and stick to them every day. At the same time, with various aerobic exercises, your muscle lines can be more obvious. All talk and no practice is not a real man, so start training quickly!