Simple fitness 3! As long as you want to practice, there are gyms everywhere! The face is given by my parents, and the figure is given by myself. Fitness can bring us many surprises, such as strong physique, beautiful face value, increasing the attraction to the opposite sex and so on.

But when you join a fitness member or coach, they have been subtly encouraging you to exercise, even saying: if you are ugly, exercise more, don't ask why! But is the enthusiasm for fitness really encouraged by these language games? Are you really going to run horses in this gym every day? Is it possible to practice fitness methods at home? Of course there is. As long as you are willing to move, the chair is also your fitness equipment.

1. Load bench press: prepare a fitness mat, put it under the equipment, kneel with your back to the equipment, lean forward, support the ground with your elbows, kneel on the mat, and keep your back straight; Lift your left leg up and push the negative weight, which depends on your physical strength, not too much; Push slowly until your legs are straight or your limit, then slowly put them down and return to the lowest point. Repeat this for one leg for 20 times, then change the other leg and keep practicing for 40 times.

2. Stretch your legs on your back: lie on your back on the fitness chair, with your hips on the back of the chair, and pull your legs with your hands behind your head to maintain balance; Lift the leg and stretch upward, and push the instrument upward. The weight of the load depends on your physical fitness. Keep your legs straight. Rest for 3 seconds in the position where your knees are slowly lowered, and then push up. Repeat 30 times, you can rest in the chair 10 seconds and practice again. This movement is the best and simplest pose to practice leg and abdominal muscles. You can practice without weight or with weight, and the weight-bearing effect is better.

3. Load-bearing dynamic standing posture: lift the barbell that can withstand, put an inverted dumbbell on the back, put your left leg on the dumbbell first, stand straight, keep your shoulders straight, relax your spine, and relax your breathing; Squat down slowly, bend your right leg 90 degrees, press your left leg down, and then stand up and stand up slowly. Repeat this for 20 times and change sides again, with the right leg behind and the left leg in front.

No matter how ugly a person is, it is useless to encourage him. Find a method that suits you, and make 200% efforts within the small target time period set by yourself. I believe you can stick to it after seeing the effect!