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This is a golden action to exercise upper limbs, which can exercise muscles such as chest muscles, arms and shoulders. Many people can't finish more than 30 push-ups at first. After a period of persistence, the upper limb strength will be improved, the number of push-ups will be more and more, and the physique will be improved.

The second action, squat.

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If push-ups are the golden action to exercise upper limbs, then squats are the golden action to exercise lower limbs. Squat can strengthen hips and legs, prevent muscle loss, improve the stability of lower limbs, improve the explosive power of the body, and let you find your own vigorous energy to resist the invasion of aging!

Beginners can do freehand squats, and freehand squats can be done for more than 50 times in a row. The next day, when the lower limb muscles don't feel sore, you can do weight-bearing squats or try leg squat training to continue to strengthen the lower limb muscles.

The third action, alternate plate support.

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Dynamic flat support can effectively strengthen core muscles and improve your athletic ability. People with poor core strength have weak athletic ability and are easily injured.

Sticking to flat support can help you strengthen your core muscles. Every time you insist on exhaustion, repeat 4 groups and train once every other day to strengthen the core muscles.

The fourth action, pull-ups

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Pull-ups are the golden action to exercise back muscles, but the difficulty of this action is much higher than push-ups. When training, the back muscles, arm strength and finger grip strength need to be strong enough to carry the weight of the body to complete.

It is difficult for people who usually lack exercise, especially girls. It is suggested that pull-ups can be done from a low position, or elastic belt can assist pull-ups training.

The fifth action, Bobby jumps.

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Bobby jump is an action with high comprehensive performance, which combines squats, push-ups and jumps. Generally speaking, sticking to 10 Bobby jump will make you feel your heart beat faster and your strength drop, but it can help you exercise your body muscles and promote your body to burn fat. It is recommended to insist on the number of exhaustion each time and repeat more than 5 groups.

You can practice the above five fitness exercises for about half an hour at a time, and insist on training once every other day, which will help to gain muscle and lose fat and carve a good figure at home.