Don't blame yourself too much if you don't want to go to the gym.
Fitness focuses on practice, not position.
If you like, these movements can teach you to exercise in the dormitory, which is more convenient at home.
This is a photo taken by Bian Xiao about her roommate getting up early in the morning. For this reason, don't spit out the face value or something!
Let's go.
Let's look at some abdominal exercises first. After all, eight-pack abdominal muscles are the most popular.
Flat support: spread your elbows to shoulder width, hold up your body and abdomen. Ears, shoulders, hips, knees and ankles are in a straight line.
Lie on your back with your legs bent: bend your knees 90 degrees, relax your head, hold the back of your head with your hands, and keep your waist close to the bed during the whole belly roll.
Lift your legs and roll your abdomen: stick your waist to the ground, lift your hips off the ground, and lower your legs to 30 to 45 degrees. There should be no tension in the waist, and the abdomen should be tight.
Low leg lifting and abdomen rolling: the waist is close to the ground, the upper body is lifted, the abdomen is closed, the legs are bent, the legs move to the abdomen, and the calves are parallel to the ground as far as possible.
Touch the heel and roll the abdomen: the waist is close to the ground, the legs are bent, and the soles of the feet are flat on the ground. Lift the upper body slightly, first touch the left heel with your left hand, and then touch the right heel with your right hand.
Hang your legs high: hang your hands on the edge of the bed or support the ladder with your hands, and lift your feet 90 degrees from your body to maintain balance.
Another back trainer.
Pull-ups: Hands hanging on the edge of the bed, legs crossed, mainly caused by the upward force of the back, and the distance between hands can be adjusted.
The above simple actions can be done by hand, mainly to practice the abdomen and back.
When you stay in bed every morning, simply do a few groups, and you will get something in one winter.
If you want to practice other parts, you can prepare a dumbbell in the dormitory, and it is also convenient to practice biceps brachii and triceps brachii.
I believe everyone is skilled in using dumbbells to exercise, so I won't explain it here.