Many men want to have a good figure, eight-pack abdominal muscles, long legs and hips. I want to go to the gym, but I don't want to spend money, so I give up going to the gym. There are also many people who are busy with work and feel that they are wasting their time on the way to the gym, so they give up going to the gym. Don't worry, I recommend some free home fitness exercises here, which can be practiced at home for free and have little time. If you want to be a man, stop being lazy.

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Family fitness movements mainly push two movements, flat support and squat.

Skills of flat plate supporting family fitness: prone, elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds. This action can effectively exercise the transverse abdominis and core muscles. Suitable for men who want eight-pack abdominal muscles.

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The squat technique in family fitness requires that the feet should be shoulder width apart, the feet should be slightly rotated outward, the feet should stand firm, the back should be straight, and the hands should be raised horizontally in front. Bend your hips and squat down until your thighs are parallel to the ground and your back is straight, then your knees are aligned with your toes. 30 in each group, 2 groups for each training, and the interval between groups should not exceed 20 seconds. This action can effectively exercise the core strength and increase the strength and circumference of the legs and hips. Suitable for men who want to have hips and long legs.

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