Whether you want to gain muscle or lose fat, you will definitely do bench presses, pull-ups and squats. These three ultra-basic movements are used to train our chest, back and legs, but you will be very tired if you do this every day. Why don't we try some interesting moves and challenge your physical condition, which may bring you more training ideas!

Tired of playing basic moves? In fact, there are more interesting tricks for fitness! 1 Bodyweight SkullCrusher Everyone knows that the traditional Bodyweight SkullCrusher is mainly used to exercise triceps, which requires equipment such as a flat plate, dumbbells and barbells, but this time we will play Bodyweight SkullCrusher with our bare hands. You just need to find a horizontal bar and add your own weight to complete this action! The muscles that can be exercised are: triceps, abdominal muscles, chest muscles, deltoid muscles and back muscles. The main points of action are as follows: 1. Hold the horizontal bar with both hands in a push-up position, with both arms shoulder width or narrower. Then when the body sinks, use the triceps to exert force, keep the distance between your hands unchanged, lower your body until the back of your head is lower than the horizontal bar, and then push it back to the starting position with the triceps. In this process, only the elbows are bent and the body should be kept in a straight line.

2 Close-grip pull-ups: The front hand craniologist mainly trains the front part of the upper body, so in order to make the muscles develop in a balanced and symmetrical way, the opposite muscles must be exercised. Pull-ups are just for training back muscles and biceps brachii, especially biceps brachii. First, choose a horizontal bar that is too high, hold the horizontal bar with the palms of your hands inward, and pull your chest in the direction of the horizontal bar when exerting force. During the process, the legs are close together or crossed, and the abdomen is tightened. Use the explosive force of biceps brachii to move up quickly, and then use the back muscles to control it to return to the starting position.

Shrimp squat is mainly used to exercise quadriceps femoris, biceps femoris, gluteus maximus and abdominal core muscles. Its movements are somewhat similar to lunges, but shrimp squats need to keep its hind legs suspended, so the other leg will bear more pressure, and in order to maintain balance, the abdominal core must also contribute. So, the lower body. First, bend one leg backwards, hold the instep backwards with the other hand, and stretch forward with the same hand to keep balance. Then, slowly bend your hips and sink until your bent knees touch the ground. When you get up, lean forward slightly to keep your balance, and then return to your original posture.