1. Warm-up exercise: Before starting the exercise, do warm-up exercise for 5- 10 minutes, such as jogging, skipping rope or dynamic stretching. This helps to improve the heart rate and prevent sports injuries.
2. Aerobic exercise: Aerobic exercise can improve cardiopulmonary function. You can try running, skipping rope, doing push-ups, sit-ups and squats. Do aerobic exercise at least 3-5 times a week for 20-60 minutes each time.
3. Strength training: Strength training helps to strengthen muscles and bones. You can do dumbbells, barbells or your own weight training. Do full-strength training at least twice a week, and choose different muscle groups for exercise each time.
4. Core training: Core muscles include muscles around the abdomen, back and pelvis. Strengthening these muscles can improve physical stability and athletic ability. You can try flat support, Russian twist, goat style and other exercises.
5. Stretching and recovery: Proper stretching after exercise helps to relax muscles and improve flexibility. Make sure that each action lasts 15-30 seconds, and repeat 2-3 times.
6. Set goals: Set clear fitness goals for yourself, such as losing weight, gaining muscle or improving the performance of a certain sport. This will help maintain momentum and measure progress.
7. Consistency: It takes time and perseverance to exercise at home. Try to arrange a fixed exercise time every week and stick to it. Gradually increase the intensity and duration of exercise to meet the needs of the body.
8. Reasonable diet: Exercise and diet complement each other. Ensure adequate intake of protein, carbohydrates and healthy fat to support muscle growth and recovery. At the same time, it is necessary to control the intake of calories in order to achieve the purpose of losing weight or shaping.