Many friends ask if there is any way to exercise without going to the gym. Bian Xiao will sort out some effective fitness exercises, which can be exercised at home and in the office.

The first action: push-ups, targeted at the site: pectoralis major.

Exercise method: In the living room or dining area at home, or even in the open space of the room, anywhere there is enough space for you to put two benches left and right, and then support them with your hands and lean against the chairs. The standard of doing push-ups is the same as doing push-ups every day. Take 12 as a group and do three groups at a time.

Note: When doing push-ups, remember to tuck in your abdomen and hold out your chest, and try to stretch your chest to make your muscles full and stylish. Keep doing it every day, the lines of the chest will be more obvious, and it will also help to correct hunchback.

The second action: sitting on the abdomen, targeting the part: abdomen.

Exercise method: put a stool in the living room at home, then sit on it, lift your legs by the strength of your abdomen and cross your legs upward. Lift 15 times each time, and do three groups. You can take a short break at the beginning, but don't take too long.

Note: this action is mainly aimed at abdominal exercise, reducing excess abdominal fat, tightening abdominal muscle lines, and making abdominal muscles more compact and perfect. When doing movements, pay attention to lifting your legs with the amount of your abdomen and feel the stretching of your abdominal muscles.

The third action: one-legged squat, aiming at the leg.

Exercise method: put all the weight on your right foot. Bend your knees and move your hips back until your thighs are parallel to the ground. Raise your arms forward to shoulder height. Lift your body with your right foot and complete it 20 times on each side.

The fourth action: squat down against the wall, aiming at the leg.

Exercise method: choose a wall and slowly squat down by the strength of your legs while supporting the wall. It is best to hold a small object in your hand at the same time, and make three groups at a time with 15 as a group.

The fifth action: lift the leg sideways and aim at the leg.

Exercise method: Hold the left arm on the ground, lift the right arm, parallel to the shoulder, and lift the right leg. Put down your right leg and lift your left leg. Keep the torso and hips in position. Repeat the action. Do ten movements on the left and right legs.

The sixth action: squat jump, targeting the part: the leg.

Exercise method: feet are shoulder width apart. Bend your knees, move your hips back, and swing your arms at your sides. Jump as high as possible. Put your arms above your head. Gently touch the chest and buttocks. Jump off the ground as high as possible. Continue to hold your chest with your arms. Complete 10 group actions.

Note: this action can effectively exercise the leg muscles, eliminate the excess fat in the legs, and the leg shape will get better. Remember to keep your upper body straight when squatting, and don't hurry up and down.