1. Push-ups

push-up

Push-ups, as upper limb thrust training, have strong adaptability and can exercise the core strength of pectoralis major, deltoid toe, triceps brachii and waist and abdomen. Push-ups are freehand training, which is very convenient and flexible, suitable for fitness whites, ladies and middle-aged and elderly people; It can also meet the needs of well-trained senior bodybuilders.

pull-up

Forehand pull-ups

Pull-ups are classic unarmed movements in upper limb tension training, including forehand, backhand, wide pull and narrow pull. They can not only exercise biceps brachii, deltoid and forearm muscles, but also exercise latissimus dorsi, which is a necessary part of fitness and suitable for most bodybuilders. However, for obese people with large weight, pull-ups are more difficult, and dumbbell bending and transitional exercises can be gradually used to improve their strength.

3. Pad belly roll and supine leg lift.

Abdominal contraction exercise

Lift your legs.

Lying on your back on the yoga mat can do supine belly-rolling and leg-lifting exercises to exercise waist and abdominal muscles, because most people have small stomachs and weak abdominal muscles. Doing abdominal muscle exercise is also necessary for fitness, and it is also conducive to the improvement of core strength.

4. Squat down with your bare hands and an arrow.

Squat down with bare hands

Arrow squat

Squat and lunge are the main means to exercise the strength of lower limbs, especially quadriceps femoris and gluteus maximus are helpful to strengthen the stability and balance of human body. It is better to lift dumbbells with your hands to do weight-bearing squats, but you can do them with your bare hands first, and then add equipment to improve your leg strength.

run

Running is an anaerobic exercise, which is a part of fitness exercise. In order to reduce fat, keep fit and improve endurance, it is advisable to jog for a long distance or on a treadmill. If you run in the wild, try to avoid doing it on hard roads, otherwise it will hurt the knees of middle-aged and elderly people.

The above suggestions are basic exercise methods, which are relatively elementary and suitable for most people. If you want to strengthen your exercise, as I said above, you need to adjust it according to different people.