Do you know how to exercise by yourself at home? Many people like to exercise at home, but they don't like outdoor exercise. Do you know when to exercise at home? The following is how I carefully prepare to exercise at home, hoping to help everyone.

How to exercise at home by yourself 1 the first group of exercises, arms expanding chest.

The first action is body stretching. Let's get a good stretching effect before starting formal exercise to avoid excessive strain during exercise.

When stretching, stand up straight, hold your chest straight, raise your head, keep your hands level with your shoulders, and then spread your hands outward at a larger angle to relax your body, not be nervous.

The second group of exercises, prone unilateral abduction.

After the warm-up in front, we began to exercise. The second group should do push-ups, then get up and turn around unilaterally, with one hand supporting the body and the other expanding outward.

The outstretched hand should be straight in the same place, spread out as far as possible, and move on the other side after the exercise.

The third group of exercises, lie on your stomach.

Next, enter the third group of exercises, which is very similar to the last group of exercises. Do push-ups first, then get up and bounce your body with your hands, and then do push-ups after recovery.

Exercise can tighten the body, keep the lower limbs and upper limbs straight and tighten the core.

The fourth group exercises, prone.

Enter the fourth group of exercises. In this action, we should keep our body leaning down. We can do auxiliary exercises with a stool, put our feet on the stool, tighten our muscles, straighten our backs, and then do prone exercises.

When practicing, try to support yourself, put your face close to the floor and get up again, and keep the range of movement in place.

This action can not only help you practice your arms, but also have a good exercise effect on your chest.

The fifth group: practice, leaning and prone.

The last group should exercise from a different angle, support their hands on the stool, keep their bodies tilted, and then do prone exercises.

When exercising, keep your chest as close as possible to the stool, stretch your hands back, move as accurately as possible, tighten your core during exercise, and keep your body stable.

How to exercise at home 2 push-ups to build chest muscles

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Sitting posture with belly in and legs up.

This action is mainly to exercise the abdomen. Put a stool on the open space at home, sit on it and lean against your abdomen. Lift your legs hard and cross your legs upward. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps lifts healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Hold the wall and squat for healthy legs.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

Bend over, row a boat and exercise your back.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.

Push-ups enhance waist strength

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.