Stand up straight and spread your feet slightly. Lift one leg hard, the opposite arm swings forward, and the same arm naturally swings back. Note that at least raise your knees above your hips and as close to your chest as possible. Lift the instep of one leg slightly downward and straighten it. When one leg is lifted to the ground (when the forefoot touches the ground), the other leg is lifted quickly, and the action point is the same.

2. Squat jump

Legs apart, shoulder width apart, hands gently supporting ears, or arms on the chest. Kneel and squat, then kick and jump quickly. Squat down quickly after landing and repeat the above actions. Note that in addition to the initial squat, try to land on the ground with only the forefoot when squatting after jumping up.

3. arm training.

Turn your back to the chair and support your hands on both sides of the chair surface. The upper body is straight and the knees are slightly bent (greater than 90). Sit on your hips and bend your elbows. When your arm is basically parallel to the chair surface, keep this posture for 3-5 seconds. Then, straighten your arms and return to your original position.

4. Hula hoop

Many artists with small waists admire hula hoops very much. Hula hoops are really so effective. No matter whether you have a slim waist or a straight waist, as long as you keep exercising for 20 minutes every day for a week, the obvious waist line will come out. It is recommended to exchange clockwise and counterclockwise when shaking to balance the waist muscles and make the waist line balanced and beautiful.

5. Elastic rope

There are large and small muscles in the human body. Heavy dumbbells can be used for large muscles, and elastic ropes can be used for small muscle groups that are difficult to practice (such as back arms). In addition, after weight training such as dumbbells, you can also stretch with elastic rope.

Extended data:

Benefits of exercising at home:

1, we can start right away.

When you want to exercise, at any time, you don't have to put on your shoes, change clothes, dress up, clean up, go out, or think about all kinds of things on the road. The only thing you have to consider is what exercise to do.

2, the cost is low

Save money on fitness cards, round-trip fares, and your precious time. God knows, it will take you an hour on the way to the gym. You could have done a lot of exercise.

You'd better have a rest

If you are tired to death in the gym, you still have to consider your image. Do you have a good figure? You can't just lie there. At home, lying on the ground with your feet up is very comfortable. Moreover, various supplements, water, etc. You can find what you need right away.

References:

Family fitness tips can also shape your body at home with your bare hands-Xinhuanet