Squat is known as the "king of strength training", and many fitness movements will be combined with squat movements. Squat seems to exercise the lower body, but it can actually exercise the strength of the whole body. Squatting can effectively stimulate gluteus maximus and skeletal muscle.

Push-ups: Push-ups mainly exercise the muscles of upper limbs, waist and abdomen. It is a very simple but effective strength training method. The standard movements are as follows: First, we hold our hands on the ground to ensure that the distance between our hands is shoulder width, and our legs are straight back, while ensuring that our bodies are straight and cannot bend.

Then start to bend your arms and lower your body in parallel. Here, you should make sure that your shoulders and elbows fall vertically, and your torso, hips and lower limbs keep straight. When your body is about to touch the ground, it is an action of propping up your body and returning to its original position. Although push-ups have a good effect on our health, we should do what we can and not overload, which will lead to adverse reactions such as muscle strain and muscle soreness. For beginners, 20-30 a day is enough, and then gradually increase the number.

Flat support: Flat support is a muscle training method similar to push-ups. Exercise is mainly in prone position, which can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles.