Home fitness: Four simple and practical fitness methods

How to exercise at home? What kind of fitness plan should I make?

The editor will share a more reasonable fitness plan here for friends who are working at home. According to this plan, you can create a good figure and have good-looking and strong muscles in three months. (Fitness plan, you can also create a good figure at home.)

Pushups (20 sets, 4 sets)

Main parts of exercise: chest

Movement process:

Spread your arms, shoulder-width or slightly wider than shoulder-width, push-up your arms, toes on the ground, lift your head slightly, look at the ground, tighten your abdomen, keep your back on your back Natural curve, slightly bent the elbow joint.

Sit ups (30 sets, do 3 sets)

Main parts of exercise: abdomen

Movement process:

Lying on the floor mat with your knees bent at about 90 degrees, and your feet are flat on the ground. Put your legs together, put your hands on your ears, use your abdominal muscles to contract, swing forward, and quickly become a sitting position. The upper body continues to bend forward, and the upper body is vertically on the ground, and then restore to a sitting position. This is done continuously.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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Dumbbell bend Raise (15 sets, 2 sets of left and right hands)

Main parts of exercise: upper limbs

Movement process:

Hand hold the dumbbell, stand, and bend your knees slightly. Bend your arms to improve the dumbbell; when returning, keep your arms slightly bent. After practicing, practice and separate.

Bending over to row the dumbbell (15 sets, 2 sets of left and right hands)

Main parts of exercise: back and shoulders

Movement process:

Bending the body and grab the dumbbell with the right grip, hold the other hand on the bench, and the other knee is also bent on the bench, the body is almost parallel to the ground, raise the 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 down slowly, maintain control of the weight, and practice the other side after one side.

Summary: You can run and warm up before doing these muscle-training exercises, and do some stretching exercises, and the fitness effect will be better! Fitness is not a day or a night, but requires long-term time to exercise. The key is to persevere!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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