As long as you have time, you can adjust the rhythm quickly or slowly by doing a large-scale chest expansion exercise. As long as the back muscles feel warm, the effect of burning fat is achieved.

Straighten the whole body lines

Stand with your back against the wall naturally, pay attention to the back of your head and heel against the wall, keep your neck relaxed, and try to straighten your whole body lines.

3. Vertical push-ups

Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, try to keep it as low as 10 second, and then slowly push your body back to its original position. Do at least 15 vertical push-ups at a time and try to practice every day.

4. Practice with dumbbells

Clamp the tiger's mouth between the thumb and forefinger near the dumbbell, grasp the dumbbell with the palm facing the inside of your body, and then push it up repeatedly. Exhale when lifting dumbbells and inhale when lowering them. Be careful not to use wrist force or bend your wrist when pushing. If you think 1 kg is too light, you can also choose a dumbbell weighing 2 kg.

5. Paddle practice

In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music and adjust the frequency of action quickly and slowly, which can make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.

Stretch your hands

Exercise: put your hands behind your back, keep your arms as straight as possible, and try to lift them up to the limit. If you do this 50 times, you will feel the upper part of the scapula being squeezed, which will also help to exercise the chest muscles.

7. Learn the cat's arch waist method

Practice: When you wake up in the morning, rub your eyes and face, comb your hair backwards with your hands, then stretch out your arms from your shoulders, shake your arms backwards, tilt your head backwards, then lie in bed and stretch or stand up several times, then turn over and lie down, bend your waist like a cat's "long body" and stretch the muscles of your back and limbs as much as possible.