Many office workers and student parties often like to play games to send them off at noon or during recess, which will easily lead to hunchback and even cervical spondylosis in the long run. In fact, we might as well use this time to do a few simple unarmed exercises, and also exercise to relieve fatigue and stress in work and study. These movements can also be practiced as fitness exercises when going out on business or traveling, so that we can move our bodies anytime and anywhere.

push-up

Push-ups are powerful movements of unarmed exercise, and they are also the signature movements that all male friends believe in kneading. This is a comprehensive action, which can exercise my triceps and chest muscles. Enhance my arm strength. There is no need to elaborate on the specific steps of the action. Everyone knows how to do it. The only requirement is to keep our heads and toes level. When the action is pressed down, the chest is about 2 cm off the ground.

Do it 20 times in each group and do it in 3 groups every day. After each group, we let our bodies rest, adjust our breathing, and then do the following actions. This way of combining work and rest can make our exercise effect better.

pull-up

Pull-ups are designed to fully exercise our backs. We have special equipment as exercise tools in the gym, and we can also exercise with doorframes at home. We hold the pole with both hands, and then lift our bodies up with the strength of our backs. Attention should be paid to the use of back strength and arm assistance in order to fully exercise back muscles.

Bobby jumps.

First, we support our back with our hands, arch our legs together, straighten our toes, then stand up straight and jump back with our legs. This action can exercise the muscles of our whole body. We can do push-ups together, so that our compound exercise can double stimulate the muscles of the body and have better fitness effect.

Squat jump

This action is to add an in-situ jump on the basis of doing a squat. When we squat, our hands and arms bend and clench our fists, and then when we get up and jump, our hands and arms stretch out and stick our palms together. The way to pay attention is to open our legs for a distance and tighten our abdomen constantly. During the practice, we don't look down, but look forward.

These four sports do not need to use equipment and fitness tools, and do not need to choose special venues. They can exercise at any time in the living room or even in the bed at home. At the same time of fitness, we must make corresponding diet plans. We can't overeat greasy and high-calorie foods and puffed snacks. We must keep good and light eating habits.

Besides diet, you should also have good habits of work and rest. Don't stay up too late, it will do great harm to our health and ruin our fitness plan. After several weeks of targeted fitness exercises, you can obviously feel that your muscles have become obvious and tight, and your body has become more powerful. These are all wonderful experiences brought by fitness exercise. Stop talking nonsense and become a fitness expert.