Some beginners don't know what to do, just exercise, but exercise according to their own ideas. The hardest part is actually in the beginning For boys who are doing fitness for the first time, don't worry about fitness, start with basic movements. Do you know the basic movements of men's fitness? Let's take a look at fitness knowledge!

1, shoulder movement.

Stand up and adjust your breathing first, with one hand folded, the other bent into a cross, and then stretched. Try to make the stretching arc as big as possible to drive our shoulders to stretch our shoulders. After stretching every 20 times, take a rest, then start to change sides and repeat this action. Alternate left and right like this, and do three groups on each side. At the same time, our shoulders have been fully exercised.

2, arm exercise.

The first step is to exercise our triceps. First, we stand up straight, bend one arm and wrap it around the back of our neck. Grab this elbow with your other hand. Then we pull our hands back, which also drives our shoulders. After stretching 50 times each time, change hands and stretch again, so that we can switch left and right to exercise the triceps on both sides.

3. Back exercise

First put your legs on the mat, kneel down slowly and put your hands in front of the mat. Then arch one leg, keep the other leg in a 90-degree kneeling position, then straighten your back, push the arched leg forward for a distance with your back muscles, and then return to your body. After doing this group for 25 times, change sides and alternate left and right to exercise the whole back.

4, calf exercise.

First, practice the calf, stand up straight with your feet separated by a distance, then bend one leg and fold it, and extend the arm on the same side downward until you grasp your feet and straighten your body. In this process, the other leg can bend your knee slightly to match. This action is mainly to exercise our calf muscles. Every 15 times as a group of lifts, and then continue to move alternately left and right. Do 4 groups of exercises on each side every day.

5, thigh exercises:.

First sit on the floor, then bend one leg and press the sole of your foot on the inner thigh of the other leg. Keep your other leg straight and pull your hands forward until you catch the straight foot. This action can use tension to exercise the parts inside the thigh that are difficult to exercise. After 20 times in each group, let the body rest, then change sides and practice alternately left and right. Do the same exercise with your legs. Do three groups every day on both sides.