So today we will share with you a set of training moves that you can do at home. Their movements are not difficult, but their intensity is high. You can use them for muscle gain training or fat loss training.
1, one-legged squat
Squat is no stranger to all of us, so we will raise the difficulty a little and do a one-legged squat on the basis of squat. As shown in the picture, we need to lift one leg off the ground and then do a squat. When you do this, you can try to squat down.
If at the beginning, you feel that you can't squat and your body swings from side to side, then you should complete this action according to your current ability. After finishing one side, we switch to the other side, and then finish this one-legged squat.
2, one-legged push-ups+one-legged jump
This is one of our combined training moves. If you think the second move is a little difficult to complete this action, then you can adjust your action order slightly. This is a training action that we combine one-legged push-ups with one-legged jumps. We have given you a legend to demonstrate the specific action. If not, you can refer to the legend to complete it.
When we do this, we need to always keep one leg off the ground, and your push-ups need to be as standard as possible. Under the condition of ensuring safety, you can jump as wide as possible.
3. Cross-support push-ups
This is a variation of our push-ups. Everyone may not have a good grasp of this action, so you can practice traditional push-ups first, and then finish this training after you have a good foundation of action, so that the difficulty of the action will not be great.
When we do this, we need to cross our hands. If you don't understand, just look at the picture demonstration we gave and try to imitate it.
4. Bend over and lift your knees+bend over and lift your legs
This is also a combination of two training movements, one is that we bend over to support our knees, and the other is that we bend over to support our legs. When we do this training action, we need to keep the posture of bending over and supporting.
This movement should not be difficult to understand, because these two movements are training movements that we often do at ordinary times. If you can't, you can refer to the picture demonstration we gave.
The training moves we introduced to you above can be repeated many times to reach your limit, and the training effect will become better. These movements are actually not very difficult. Compared with other equipment training, it is much less difficult.
But just because the difficulty is small doesn't mean you don't have much to master. When we do these movements, we still have to master the essentials and make the movements standard. If you think it's a little difficult for you to do these movements, you can strengthen basic training in peacetime, and then do such training, and you will feel much more relaxed.