There is only one action! Don't use the equipment yet! That will hurt your joints! Because your strength can not meet the requirements of the instrument.
Usually do 3 sets of push-ups at home at night! No more than 20 in a group!
20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.
Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up. Lift your upper body, too! Reach your feet with your hands)
This action can fully stimulate the abdominal muscles! Do a few will feel sour!
For the leg exercise you said, you can do half squat, not all squat, and always make your muscles nervous.
It's ok to wear it, usually 20 times in 3 groups, and I feel tired the next day.
Eat something nutritious within 30-90 minutes after exercise, such as yogurt and bread!
Because protein is badly needed for a period of time after exercise, such exercise can not only strengthen the body, but also
Can enhance resistance!
I have been practicing fitness for 5 years! A little experience.
Question supplement: Many people have your questions. Your calf is blamed on improper exercise and uneven exertion, which leads to muscle deformation. There is little possibility of thinning, and it can only be corrected on the basis of your reasons.
In fact, the method is very simple. One is that you deliberately owe your toes when you go upstairs. Instead of climbing the steps with your legs, you use your ankles to drive your calves upstairs. This is very effective. Your calves will be sore if you go upstairs for a while.
Another way is to find a slightly higher table at home, put your feet on it and then owe your toes. It has the same effect as the first method and is more convenient. Generally speaking, 50 times can be counted as one group, and three groups will do, and the interval should not exceed 1 minute.