Push-ups, also known as push-ups, are a very simple and effective strength training. Push-ups are usually done in two groups at first, and each group is divided into 15-20. Those with a certain foundation can do three groups of 20 push-ups, and those with a high level can try four groups of 30 to 50 push-ups.

Actually, there is an advanced version of push-ups called Bobby Jump. Bobby jumps by standing first, then squatting, and then doing push-ups. This kind of exercise is actually very tiring. Generally, people who can run for 30 minutes may not be able to do two sets of bobby jumps, so if you think the later push-ups are not challenging, you can do bobby jumps.

Second, sit-ups

Sit-ups are a form of exercise. Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position.

So continuous. Doing sit-ups varies from person to person. You can try to do it five times a minute at first, and then gradually increase it until it reaches 50 times. The function of sit-ups is to exercise abdominal strength. Doing push-ups every day can exercise your abdominal muscles and chest muscles.

Many friends who want to develop abdominal muscles can try this combination exercise. Of course, the premise of building abdominal muscles is that the body fat rate is low enough. Sit-ups must be done according to your ability, otherwise you will easily hurt your abdominal muscles. We can practice slowly, but not too fast. A watched pot never boils.

Third, jump rope.

The premise of practicing abdominal muscles is low body fat rate, that is, reducing fat, which requires aerobic exercise. As an aerobic exercise, skipping rope is a kind of exercise that consumes a lot of energy. You only need a skipping rope to jump rope at home, on the balcony and in the living room.

Fourth, dance.

Dancing is also an aerobic exercise, which is beneficial to the body and mind. Dancing won't make people feel bored because it takes too long. It's quite interesting. Slowly, you can not only lose weight, but also practice your dancing skills.