First, chest exercise
Push-ups: mainly exercise the muscles of upper limbs, waist and abdomen, especially the chest muscles. It is recommended to work in groups of 30 people, and the movements should be standard. About 4 groups at a time. You can practice three heads at the same time.
Second, back exercises.
Flexion and extension of arms: The parallel bars mainly practice the pectoral muscles, triceps brachii and deltoid muscles (toes), and also latissimus dorsi and trapezius muscles. This action has multiple functions, and different exercises will produce different exercise effects. You can use two chairs instead at home, as shown in the figure.
Third, shoulder exercise.
Pull-ups: You can do them on the doorframe at home. A group 12- 14, 6 groups. There are a few things that you may not be able to do at first, or even move, but as long as you stick to it, you can do it after your strength is enhanced.
Fourth, arm exercise.
Dumbbell press: Dumbbell press can exercise arm strength. At home, you can use water bottles instead of dumbbells, and your left arm and right arm can be made separately.
Five, leg exercise
Squat with bare hands: stand up straight. Legs apart, knees slightly bent. Squat down until your knees are bent at right angles. Keep your back straight, move your hips backwards, and keep your knees slightly bent when you return.
Sixth, abdominal exercise.
Sit-ups: supine, legs together, hands up, using abdominal muscle contraction, arms swing forward, quickly into a sitting position, the upper body continues to bend forward, hands touch the foot, head down; Then return to the sitting position. So continuous.
Extended data:
1, exercise should be gradual: as the saying goes, "Rome wasn't built in a day" and "you can't get fat in one bite". Taking part in physical exercise must not be eager for success, but must be carried out purposefully, planned and step by step, and accumulated over time, in order to achieve satisfactory exercise results.
At the same time, the amount of exercise should be small at first, and then gradually increase after getting used to it. After a period of exercise, if you feel feverish and slightly sweaty during the exercise, you will feel relaxed, comfortable, have a good appetite and feel sleepy after the exercise, which shows that the exercise is appropriate and the effect is good, so you must persist.
3. The movement should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every exercise should pay attention to the combination of static and dynamic, static and dynamic. In addition, we should also master the essentials, skills and practice methods of movements.
References:
Baidu encyclopedia _ exercises