4 classic exercises for home fitness you must know

Sometimes we cannot go to the gym to do exercise because of busy work and life, and we want to improve our physical fitness through exercise. At this time, the classic fitness movements of home fitness have become a more suitable way for us to practice.

In fact, as long as we master the key points of exercise and match the corresponding exercise group, we can also exercise our body well at home. Today, we will explain the classic home training movements:

1. Push-ups (20 sets, 4 sets)

Main parts of exercise: chest

Movement process: First of all, be sure to ensure that your torso is completely straight, slightly separate your legs, your hands should be in the same straight line as your shoulders, and your arms are slightly bent. Then, lower your arms until your chest is about to approach the ground, and then resume to the initial movement.

2. Sit-ups (30 sets, do 3 sets)

The main parts of the exercise: abdomen

The action process: lie on the ground on the floor, bend your knees to about 90 degrees, put your feet flat on the ground, put your hands on your ears, use your abdominal muscles to contract, swing forward, quickly become a sitting position, continue to bend your upper body forward, and then restore to a sitting position, and proceed in a continuous manner.

3. Dumbbell curl (15 sets, do 2 sets of left and right hands)

Main parts of the exercise: upper limbs

Action process: Hold the dumbbell with your hands, stand, and bend your knees slightly. Bend your arms to improve the dumbbell; when you return, keep your arms slightly bent. After practicing, practice and separate them.

4. Bend over and row the dumbbells (15 sets, 2 sets of left and right hands)

The main parts of exercise: back and shoulders

Action process: Use the flexion to grab the dumbbell with a positive grip, hold the other hand on the bench to support the body, and the other knee is also bent on the bench, the body is almost parallel to the ground, raise your head and chest. Put the weight as low as possible, and pull the weight up to the body; try to keep the body still, use the back instead of the arm to pull the dumbbell to the side of the body; put it slowly to maintain the weight Control, practice one side and then the other side.

It is important to note that even if you exercise at home, you still need to warm up accordingly so that your body heats up to make your fitness process less likely to be injured. In addition, paired with simple daily necessities, it is also a more convenient auxiliary training method during the exercise process. For example, benches, tables, and beds can be used as auxiliary equipment for home exercise, but when you are really using it, you must pay attention to safety to avoid being damaged by these simple equipment.

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