1. Squat: Stand with your feet shoulder-width, then squat slowly until your knees are bent at 90 degrees, and then stand up. Repeat 10 times.

2. Wall push-ups: Stand a little far away from the wall, put your hands on the wall, then bend your elbows and slowly lean over until your head gently touches the wall, and then slowly push your body back to its original position. Repeat 10 times.

3, sit-ups: lie on your back on the ground, put your hands next to your ears, bend your knees, land your feet, then slowly contract your abdominal muscles, lift your upper body until your elbow touches your knee, and then slowly return to your original position. Repeat 10 times.

4, push-ups: lying on the ground, hands on both sides of the shoulders, and then slowly push up the body until the arm is straight, and then slowly lower the body until the chest touches the ground gently. Repeat 10 times.

5. Jump: Stand, then kneel down slowly, put your hands on your knees and your feet off the ground, then jump up quickly, raise your legs as high as possible, and then slowly land. Repeat 10 times.

6. abdominal muscle training: Lie on your back, cross your hands on your chest, bend your legs and lift them, then slowly lower your legs and move your hands to your knees, then slowly lift your legs and move your hands to your chest. Repeat 10 times.

7. Push-ups and leg exercises: lie on the ground, put your hands on your shoulders, then slowly push your body up until your arms are straight, and then slowly lift your legs until your arms and legs make a 90-degree angle with the ground. Hold this position for a while, and then slowly return to the original position. Repeat 10 times.

8, supine leg movement: lie on your back on the ground, put your hands on your sides, and then slowly lift your legs until they form a 90-degree angle with the ground. Then slowly lower your legs until you are close to the ground. Repeat 10 times.

Advantages of simple and easy-to-learn movements

1, improve physical fitness: no matter what simple and easy-to-learn movements, as long as you can keep practicing, it will have a positive impact on your health. For example, squats, push-ups and other actions can exercise muscles and improve physical strength and endurance; Sit-ups and other actions can exercise abdominal muscles and help to lose weight and shape.

2. Convenient and easy to operate: One advantage of easy-to-learn movements is that they are convenient and easy to operate. It doesn't need complicated equipment, and it doesn't need much time and space. For example, squats and push-ups can be done at home or in the office without special venues and equipment.

3. High safety: Compared with some difficult movements, simple and easy-to-learn movements are safer. It is easier for beginners to master the correct posture and skills, thus avoiding sports injuries.

4. Strong applicability: Easy-to-learn movements are suitable for people of different ages and constitutions. Whether young or old, healthy or suffering from a certain disease, people can improve their physical fitness and enhance their health through simple and easy-to-learn actions.