So many people want to have a set of exercises that can be exercised at home, so that they won't gain weight. So what kind of movements can make them gain muscle easily at home? This is what Bian Xiao will introduce to you today.
Action one, kneeling position and push-ups
If you can't control the strength of push-ups, or push-ups are not standard, then kneeling push-ups will come in handy. The key point of kneeling push-ups is to keep your hands upright and not bend when kneeling, but to repeat them when bending to the end. After kneeling push-ups, you can help yourself with push-ups with a chair. Suggestions 10- 15 times/group, 3 groups/day.
Action 2, dumbbell rowing
Dumbbells should be said to be an artifact of home fitness. Different movements can exercise different muscles. Doing push-ups with dumbbells can exercise the whole body, and squatting with dumbbells can exercise hips and legs. And rowing with dumbbells is also an action that can make the upper body muscles move. The main point of action is to hold the dumbbell with both hands, lean forward slightly and keep parallel to the floor, and then do something like rowing, and your hands naturally hang down. This action can exercise the chest, abdomen, biceps brachii and triceps brachii, which should be said to be the most effective exercise at home.
Action 3, dumbbell step squat
Squat is a good action to reduce fat and increase muscle, which can be easily controlled in the gym and at home. It can make the leg muscles and abdominal muscles get better exercise, and if dumbbells are added, the muscles of both arms can also get exercise. The key point of its action is to be slow, and the bending of its legs should reach 90? . 50 meters a day is recommended.
Action 4, abdomen
This action exercises the abdomen more than sit-ups, because the principle of sit-ups is to lift according to your own inertia and upper body strength. The effect of abdomen stagnation in mid-air is to make full use of the strength of waist and abdomen and exercise the muscles of waist and abdomen to the greatest extent. Suggest 22 times/group, 2 groups/day.
Action five, gluteal bridge
Waist bridge, like belly roll, is very suitable for beginners, but when doing it, you should keep your back straight and lift it to the highest point to maximize the pressure on your abdominal muscles. When you get up and fall, you can make full use of the muscles of your waist, and you can exercise your waist and abdomen well by rolling your abdomen.
As long as you master enough exercise skills and supporting exercise methods at home, you can also maximize the exercise effect. Don't put it off on the pretext of busy work and insufficient time.
Start at home today, don't procrastinate and build handsome muscles.