The simple act of exercising. Exercise can help us strengthen our bodies. We need to exercise regularly in our daily life, but many people may not find a suitable training method when they start fitness. Here are some simple movements.

The simple action of exercise 1 1, with the chair down and the arms bent.

Stand in front of the chair with your back to the chair, with your feet shoulder width apart, your toes forward, your hands hanging down naturally, and each holding a dumbbell. Move the center of gravity to the heel, slowly squat down until your hips gently touch the chair, then stand up and bend your arms in the direction of your shoulders. Repeat this action.

Professional advice: remember to stretch your hips when standing.

2. Lift your arms and knees alternately.

Stand with a dumbbell shoulder-high in each hand. Raise your right knee to your chest and raise your left arm straight over your head, then switch to the other left knee and right arm. Repeat this action, always keeping your arms and knees opposite.

Professional advice: keep your abdomen firm and chest out.

Step 3: lunge back

Stand with your feet together, your knees slightly bent, and put a dumbbell next to your hips. Keep your left knee bent and your right leg straight back (lunge). Take back your right foot quickly, and then straighten your left leg backwards. Keep changing legs.

Professional advice: remember to tighten your hips when stretching your legs! Keep your muscles working all the time.

Step 4 lunge left and right

Choose a chair with a backrest. Facing the chair, stand behind the back of the chair, with your feet open and straight, your toes facing outward and your heels facing inward. Relax your hands and gently put them on the back of the chair. Bend your right knee and lunge to the right. At this time, the center of gravity shifts to the heel of your right foot. Then straighten your right leg, return to your original position, and raise your arms straight above your head. Sit on the other side, do the same thing, and keep both sides rotating.

Professional advice: changing your movements quickly can increase your heart rate, but don't exceed your body's endurance.

Exercise 2 1 simple action, opening and closing jump

For the opening jump, the action is simple. When you are in a good position, your feet jump up and clap your hands at the same time, and then repeat quickly. This kind of training action can be a good exercise for thighs and shoulders.

But this action is generally considered as a warm-up action and will not be considered as the final leading action. You can use the opening and closing jump when you warm up in the future, which can quickly excite your body. After doing it for a long time at the same time, I can also feel the improvement of cardiopulmonary function.

2. backing; backup

This action can be understood as a standing action. Everyone should find a heavy object to press their feet, press their legs, let their bodies lie prone on the floor, and then quickly stand up on their upper bodies and feel the force on their backs, so that they can obviously develop latissimus dorsi. The only thing is that they need to find a heavy object to hold themselves down, otherwise you may not be able to let them go and feel that you can't stand up.

3, arm flexion and extension

This action can be done at home. The requirement is to put your hands on the edge of the bed, then put your ass on the floor, land your feet, and support yourself from the floor with your triceps. Watch your feet, or on the floor. Be sure to pay attention to your triceps instead of supporting yourself with your feet.

4, flat support

Plate support can be well practiced to everyone's core parts, and the standard of its practice must be strictly paid attention to, otherwise it may cause the feeling of backache, which is obviously wrong.

Everyone touches the ground with their elbows and feet. After raising the body, make sure it is straight, instead of asking him to squat or pout. It won't make any difference.

You must keep your body straight, so that you can better train your core parts, and the core strength is very important, which can be clearly felt in the future training process. If the core strength is strong, it is easy for you to do these actions. When your core strength is weak, you will find it difficult to complete some training movements.

Step 5 push-ups

Yes, it's push-ups, the golden sport in fitness. For push-ups, everyone can basically do it, but few people can take it as a standard. The standard degree of push-ups is to see if your body is straight. If you step on your waist or tilt your ass to the top, it won't help your health.

When doing push-ups, your hands are generally shoulder-width apart. Unless you are doing some variants of push-ups, the standard push-ups are shoulder width, so you can pay attention to the elbow not to be separated, but to be clamped.

When you do it, you must avoid too much quantity and improve the quality. Many people think I can do 100 push-ups. I'm fine, but few of your push-ups are standard, so you should pay attention to quality rather than quantity when doing push-ups. It's no use doing too much, just make a good quality one.

6. Bobby jumped up.

Bobby jump is one of the best moves in unarmed fitness. He combined push-ups with squats. During the training, he can clearly feel that every muscle in his body is exerting strength.

Exercise 3 Simple Action Running is the simplest and easiest exercise. Special venues are not allowed, and can be carried out in outdoor roads, squares and other places. If you are losing weight, you should pay attention to jogging. You can burn fat by jogging for more than an hour. People who have just started exercising can also take intermittent running, running for a while and walking for a while.

A good way to strengthen abdominal muscles and tighten hip muscles is to roll abdomen 100 times a day, and vest line is not a problem. It's best to roll your abdomen on a yoga mat. Pay attention to the essentials. When rolling up, tighten your waist and abdomen and feel the strength of your muscles.

Push-ups exercise the muscle strength of the chest and upper limbs. Need to do it on a yoga mat. The main point of action is that the body should be in a straight line, and the hips should not arch when bending over. The whole body should stick to the ground as much as possible. Flat support is a variant of push-ups. It is also a good choice to keep support all the time.

Squat is a good way to exercise leg muscle strength and shape perfect buttocks. Squat, like running, is not limited by the venue and can be performed anytime and anywhere. Keep your back straight and don't relax when squatting. When squatting, don't exceed your toes with your knees, and sit back with your hips as far as possible, feeling tense muscles.

Body stretching. After a certain amount of physical exercise, stretching is a necessary action. Stretching is mainly to improve the flexibility of the body, and stretching has various actions for every part.

The picture below shows a simple full-body stretching action. The main point of action is that one foot lunges forward, the other leg opens backwards as far as possible, and at the same time, the body leans back and the upper limbs hit backwards together, mainly stretching the thigh and waist.

The goal of exercise is different, and the intensity is different. We must do it step by step. We shouldn't try to be thin at one go. We should also set reasonable goals and keep exercising every day. Only in this way can we shape a perfect figure as soon as possible.