For such a happy thing as fitness, there are not many places where you need to spend money, and you don't need to go out. Unless you want to make your muscles into an artistic beauty, I believe you should have no such idea after reading this article. Don't laugh. Like myself, I often exercise at home. At most, I only have a dumbbell at home, or a dozen pieces, but my figure is still very good, so the most important thing in fitness is to look at the method!

I know you are tired of push-ups and squats. Don't worry. According to years of practice and feelings, I will introduce you to four home fitness programs, and they don't cost money! I will explain the training steps and their benefits in detail for each project, so that you can easily master new skills and quickly become a fitness expert!

1. Russian twist:

Then if you want to have strong abdominal muscles, Russian rotation is very suitable for you! Belongs to the abdominal muscle special exercise. Come and have a try!

①: Sit on the ground, feet together, feet on the ground, knees slightly bent.

②: Lean back, make an angle of 45 degrees with the ground, hold your chest and abdomen, and keep your back straight.

③: Put your hands together, slowly turn left, then turn back to the middle, then turn right, and repeat.

This function is as follows:

Exercise abdominal muscles and shape bodybuilding abdominal lines.

Improve body balance and flexibility.

Strengthen waist strength and prevent lumbar diseases.

2. Inverted wall bracket:

It is impossible to say that there is no wall at home. Now let's challenge this seemingly difficult action! But in fact, as long as you master the right method, you can do it easily!

①: Stand in front of the wall, keep an arm's length from the wall and face the wall.

②: Hold the ground with both hands, bend over and kick your feet up, and support with the help of the wall.

③: Keep the head, shoulders, hips and heels in a straight line and breathe smoothly.

This function is as follows:

Exercise the muscles of arms, shoulders and back to enhance the strength of upper limbs.

Improve coordination and balance of the body.

Promote blood circulation and improve brain vitality.

3. Flat bracket:

Plate support is a training program that can exercise core muscle groups. Although it is simple to do, it may not last long at first. I usually come to the last group before going to bed, which can really help you strengthen your core muscle strength, improve your posture and reduce back pain!

①: Lie on the ground, face down, arms straight under your shoulders, palms clasped on the ground.

②: Support your body with your toes and forearms, lift your body off the ground and keep it straight.

③: Tighten the core muscles, keep breathing steady and keep posture until you feel tired.

This function is as follows:

Strengthen core muscles, improve body posture and enhance sports ability.

Relieve waist pain and promote cardiovascular health.

Make your health and figure more perfect and glow with healthier vitality!

4. Pull one leg hard:

This is an exercise to exercise lower limb muscles and sense of balance. It is suggested that it is best to lift a heavy object on your hand, which can play a more fitness role. Let's challenge together!

①: Stand, feet together, chest out and abdomen in.

②: Lift your left foot, stretch backward, and lean forward at the same time, keeping your back straight and your right knee slightly flexed.

③: Then slowly return to the starting position, repeat, and then change your right foot.

This function is as follows:

Exercise the muscles of buttocks, thighs and calves, and shape beautiful leg lines.

Improve the balance ability of the body.

Prevent lower limb sports injuries and enhance joint stability.

Generally speaking, fitness at home is really a very convenient way to exercise! However, we should also pay attention to some common problems when exercising. I summarized some points for attention. I hope everyone can keep it in mind.

First of all, we should make a reasonable plan and maintain self-discipline and perseverance! At the same time, you should also wear appropriate sportswear, not too casual or too heavy, and adapt to your body temperature and exercise intensity. Be sure to fully warm up and stretch before exercise to avoid muscle strain or joint sprain and improve exercise efficiency and effect!

Secondly, choose a spacious, quiet and comfortable practice environment to avoid external interference or influence on others, and pay attention to ventilation and lighting to ensure fresh air and sufficient light.

Finally, we should always pay attention to replenish water and nutrition, choose a reasonable diet according to our fitness goals and physique, avoid overeating or dieting, and maintain healthy living habits!

To sum up, exercising at home is very simple, but the most important thing is your patience and perseverance, so as to achieve better exercise effect! In sports, we should also pay attention to physical health, mental relaxation and mental balance, so that sports can become a healthy and pleasant lifestyle!

I hope these articles can help you to relax at home and make your life full of vitality!