1. Bend down and stroke your back.
Mainly to exercise the back, increase strength, but also reduce back fat, modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.
2, push-ups healthy chest muscles
Mainly to exercise male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands, and just lie prone on the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
3, push up, strengthen the waist
Mainly to exercise the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups. During the movement, the back must always be straight, and it is not allowed to relax the waist by arching the chest; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.
4, standing in the corner, abdomen and buttocks.
Choose a wall at home and lean against it. This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. This method is especially suitable for mothers who have just given birth to babies to exercise, and the effect of abdomen is very good.
5. Lie on your back and lift your legs.
Mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
6, dumbbell exercise biceps
Mainly to exercise your hands. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
7. Hold the wall and squat down to exercise your healthy legs
Choose a wall at home and squat down slowly with the strength of your legs. It's best to hold a small object in your hand, such as boiling water. When squatting, you can exercise your legs, eliminate excess fat in your legs, and make your legs look better. 15 group, do three groups.
8, skipping rope to relieve low back pain
Skipping rope is a very simple way of exercise, and it is also very convenient to exercise. It can be used as an indoor sport. Jumping rope for fifteen minutes every day can help girls lose weight and boys increase their endurance. Not only that, but also can relieve the pain of cervical and lumbar vertebrae. Especially suitable for office workers, because they sit in front of the computer every day and seldom exercise, skipping rope after work every day is very helpful to relieve backache.
9. Arm stick exercises arm strength
The arm stick is very convenient to exercise. You can watch TV and do exercises at the same time. Before use, put the wrist into the safety rope at both ends of the arm force device, and the direction of the reaction force of the handle cannot be directly aimed at the human body. Move slowly. Do each movement several times, and then rest for a few minutes before practicing. Pay attention to stay away from the crowd for two meters when eating arm strength.