1.Bobby jump, if you want to say what is the best self-respect training, count Bobby jump. This is a compound action that is completed by the combination of multiple actions. Because it is carried out with explosive force, it has a good muscle enhancement effect on the whole body muscles and consumes a lot. After a few exercises, I was already sweating like a pig. Stand first, then squat down, hold your hands on the ground, and jump back with your feet to become a posture supported by your hands. Then do a standard push-up, jump forward with your feet, and at the same time leave the ground with your hands up, change to a squatting position, do a squat jump, and clap your hands above your head at the same time, then repeat this action 10 times, and do 3-5 groups or as many groups as possible.
2. Arrow squat, this action is to train the legs and buttocks by standing alternately with the front and rear feet. First, stand with your feet shoulder width apart, keep your back straight, hold your head up and chest out, look forward, let your hands hang down at your sides naturally, then take a step forward with one leg, and then squat down until your knees are about to touch the ground, keeping your front feet vertical, keeping your back push vertical and your upper body vertical. Imagine that the whole person is nailed, pause for a moment in this position, and push the body upward with both front and rear feet until the legs are straight and return to the initial position to exchange legs.
3. Roll up the abdomen and exercise core strength such as rectus abdominis through body flexion. First, lie flat on the ground, bend your knees, and don't arch your back. Stick to the ground, put your hands on your ears, and use the strength of your abdomen to make your shoulders and upper back gradually leave the ground. During the whole process, don't leave the ground, pause at the top for 1-2 seconds, then feel the abdomen squeezed, and then put it down. Many people stretch their heads forward during training, which is easy to cause neck injury. So in order to prevent these hands from holding their heads, they should be placed on both sides of their ears. When doing movements, the chin can be slightly retracted and fixed. This action can be done 10-20 times and 3-4 groups.
4. Push-ups, push-ups can be divided into wide and narrow distances. The narrower the push-ups, the more arms involved. Therefore, push-ups with wider grip can better mobilize the participation of chest muscles. First, adopt a prone position, first lie on the ground, spread your hands to both sides, support your forearms on the ground, keep your forearms vertical to the ground, keep your thoracic spine upright, keep your shoulder blades stable, put your feet together, and put your forefoot on the ground. Then through the strength of the chest muscles, straighten your body and straighten your hands, then slowly open your arms and lower your body. At the same time, don't clamp the scapula inward, but fix it. Repeat the action 10-20 times to reach 3-5 groups.
These are some self-esteem training that can be done at home. Through a winter's persistent training, I believe your body will definitely change. The rest is just refueling and training to make your body evolve.