Limited time, limited venues, foggy weather and other factors often affect our fitness plan. Choosing to exercise at home can avoid these troubles. Here are some fitness exercises that you can do at home, hoping to help you. Welcome to read!

Fitness exercises that can be done at home. Kiss your pillow and knees.

Equipment: pillow

Target efficacy area: triceps brachii and pectoral muscle

1. Keep your hands and knees on the ground to control your balance and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put the pillow on the ground in front of your head.

2. Bend your elbow as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes on, the speed of your stomach should be slower and slower.

Second, squat down against the wall.

Equipment: two pillows.

Target efficacy area: quadriceps femoris

1. Keep your feet shoulder-width apart and lean against the wall, a big step away from the wall.

Hold one pillow in both hands and put the other pillow on the ground below you.

3. Slide your upper body down the wall until your knees are bent 90 degrees and perpendicular to your ankles.

4. Then support the pillow in your hand behind your shoulder, press your lower back against the wall, and press your heel against the ground. The longer the control time, the better.

When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you.

6. In order to be more effective, you can increase the control time or carry heavy objects.

Third, push the shoulder

Equipment: Chair, dumbbell (mineral water bottle), pillow.

Target efficacy area: shoulder and triceps brachii

1. Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite.

2. Push the arm forward and upward as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it eight times, you should increase the weight of the dumbbell or extend the time.

Fourth, row slowly.

Equipment: bench or coffee table, pillow

Target efficacy area: back

1. Put your right knee on the pillow on the bench. Stand up straight with your left leg, lean your hips backwards, put your right hand flat on the stool, hold the dumbbell with your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.

2. Slowly bend your left arm and lift the dumbbell to your armpit. Slowly put down the dumbbell, do it as many times as possible, and then do it on the other side. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time.

Five, lie on your back, bend your legs and lift your hips.

Equipment: pillows, cushions.

Target efficacy area: abdominal muscles

1. Lie on your back on the mat, with your legs bent, your feet flat on the ground, your arms straight at your sides, your palms down, and your head resting on the pillow. The back waist is close to the ground.

2. Lead your knees to your chest as slowly as possible and lift your hips off the ground. Then slowly return to the starting position. Complete as many repetitions as possible while keeping your back close to the ground.

Sixth, the steps to lift the heel

Equipment: steps, dumbbells

Target efficacy area: calf

1. Stand on the first step with the forefoot and the heel sticking out of the step. Hold the railing in one hand and the dumbbell in the other. In order to warm up, your toes should jump up and down a few times at a constant speed. Then lift your body as slowly as possible and press your whole body weight on your toes.

2. Lower the heels at a very slow speed until they are below the steps. Lift your body again and press your center of gravity on the palm of your front foot. Say it again.

Seven, arm bending

Equipment: chair, pillow, dumbbell.

Target efficacy area: arm muscles

1. Sit in a chair with your shoulders slightly forward and put a pillow behind your shoulders. Hold the dumbbell with both hands, bend your arms and lift the dumbbell to your shoulders.

2. Open your elbows as slowly as possible, put your arms down vertically, and keep your hands and elbows close to your sides. Repeat as much as possible. Once you can do it eight times, you should increase the weight of the dumbbell or extend the time.

Hold down the door.

Equipment: door frame

Target efficacy area: gluteal muscle

1. Stand at the door with your feet shoulder width apart. Face the door and grab the handle.

2. Slowly bend your knees to 90 degrees. Stay as long as possible, then stand up slowly and return to the starting position. Do eight squats.

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