You must know why you exercise before you exercise. You should also have a basic understanding of your body, and set yourself a small goal, such as making 100 million yuan first, just kidding, such as what kind of goal have you achieved in recent months? Gain muscle or lose weight and so on. In fact, everything you do is gradual, just like playing games, you must start from the first level and slowly rise, and then start playing equipment after reaching the full level. The same is true for fitness. There is no other shortcut except the accumulation of time.

Fitness is also a very repetitive and boring exercise, and persistence has become the most difficult and important point in fitness. First of all, when you start fitness, you must make some simple preparations, measure your height and weight, and see where your weight level is. Friends with high body fat should choose reducing fat as their primary task, and friends with low body fat can gain muscle directly at first.

But if you go to the gym, many friends will feel lazy and don't want to go. Even if you just go downstairs to the next door, it feels like a long distance. In fact, you can also achieve a fitness effect at home. Many unarmed exercises can also be done at home. It is best to have a simple dumbbell as an aid, so that you can do more and more movements.

In fact, the gym is just easier to find the power point with equipment. In fact, many unarmed movements can replace the equipment in the gym.

Let's start with aerobic exercise. It is suggested to simulate skipping rope for unarmed aerobic exercise. When simulating skipping rope, find two heavy things to hold in your hand. If you really can't find it, two bottles of mineral water will do. Ordinary mineral water bottle, about 500 ml. Then the whole body simulates a skipping posture. In fact, the correct skipping posture, the calf does not need to be bent, as long as you jump up a little, the whole body can bounce. Grasp the rhythm by yourself, you can take one minute as a point first. Find a rhythm that makes your body feel more relaxed. At first, for example, jump 800 times on the first day, lasting for several days, and then increase it appropriately after the body adapts, to 1000 or 1500. By analogy, it has been raised to about 3000 times. Like now, I usually jump about 4000 times, even 45 minutes is not counted. Compared with other aerobic exercises, skipping rope can better exercise cardiopulmonary function. At the same time, simulated skipping rope is also a good whole-body exercise, and you will feel that every fat in your body is burning. Speaking of resistance exercise, the simplest thing is push-ups. In fact, many people say that they can't achieve the effect of exercising muscles by doing push-ups by their own weight. It is not so much that you can't achieve the effect of exercise as that you don't have the position to learn how to exert yourself. Push-ups can actually be used by many muscle groups, and even can exercise abdominal muscles, but many times we can't correctly feel where the real strength group is.

For example, doing push-ups, many friends think that push-ups exercise chest muscles. But they didn't find it, sometimes mainly in triceps, and some people mainly in pectoral muscles. When you are not exhausted, it is often difficult to feel which muscle is exerting strength. For students with unbalanced body muscles. Many times, your chest muscles are not stimulated, and your triceps may not be able to stand it. Or the triceps stimulation is not in place, and the chest muscles are already shivering. At this time, we need to focus on physical strength and muscle strength. Just like the fitness of foreign prisoners, you can build a body-building muscle by your own weight without too much equipment. When exercising muscles, the most important thing is whether you stimulate them properly.

Then there is the self-respect squat. In fact, when squatting, you must pay attention to your body and keep it tight. The center of gravity must be kept well and feel the position of the body when it sinks and rises. Only need a squat, you can practice the muscles of the lower body well.

Then there's abdominal muscle training. As a very important muscle group in the body, it is very meaningful to train abdominal muscles. There are more ways to train abdominal muscles, from simple sit-ups to various postures. Relatively speaking, the abdomen is relatively easy to stimulate the muscles in place.

Another action is pull-ups. This action may be a little difficult compared with a heavy friend. It is recommended that friends who can't do it lose a certain weight first. Usually buy a bar, lock it at the door, and do pull-ups directly. Pull-ups play an important role in training biceps and back muscles. Back muscles, as a large muscle group of human body, rarely get exercise, and are often easily ignored by everyone during exercise. Many people like to practice the front chest muscles, but it is easy to ignore the position of the back muscles. Combining these methods, we can easily achieve the goal of fitness at home. In fact, fitness also wants to be effective. In the final analysis, it depends on persistence. It is difficult to achieve the ideal effect by fishing for three days and drying the net for two days. Success belongs to persistent people.