Many people often have a misunderstanding that only by exercising in the gym and under the guidance of a professional fitness coach can we achieve the effect of reducing fat and increasing muscle. The pace of life of modern urbanites is too fast, and there are still many trivial things to deal with when they come home from work. Many people can't spare time to go to the gym to exercise, which has become an excuse for many people to be lazy and not exercise. In fact, as long as you master the method, you can exercise at home no matter where you are, and you can achieve the effect of reducing fat and increasing muscle. The following small series will give you a brief explanation of these groups of actions!

1 20 push-ups, 4 groups.

Push-ups are a kind of exercise that mainly exercises upper limbs, waist and abdomen, and can especially increase the exercise effect of pectoralis major. The muscle groups for exercise are triceps brachii, serratus forehand and toe of deltoid muscle, which are often used in physical education class and military training and belong to basic physical training. The correct way of push-ups is: the head, trunk and legs are in a straight line, the arms are flat with the shoulders, and the arms are slightly wider than the shoulders. It is best to stay for 2-3 seconds when each movement goes up and down, so that the effect of muscle exercise is better.

2. Bobby jumps 10 and makes 4 groups.

Bobby jump is an action that can be exercised all over the body, and it is a relatively difficult action. People who can persist in doing four groups are all quite powerful. This action can exercise most muscle groups, enhance heart and lung function and burn fat. The correct way for Bobby to jump is to squat down, put his hands on the ground, slightly wider than his shoulders, kick back, straighten his legs, do push-ups, then bend his legs and abdomen to jump forward, and finally jump with his legs together and his arms straight up. In this process, pay attention to cushioning when landing, so as not to cause damage to joints.

3, flat support 1 min, do 4 groups.

The action of plate support is similar to push-ups, but it is at rest and can exercise transverse abdominal muscles. Many stars will insist on exercising flat support, because it can shape the lines of back, waist and buttocks well and make you look more charming. The correct method of plate support is to lie on the yoga mat, bend your elbows to support the ground, straighten your torso, keep your abdomen on the same plane, and tighten the pelvic floor muscles. This action seems simple, but it's actually very tiring. Be sure to insist that the interval between each group should not exceed 20 seconds, so the effect will be better.

4. Do 50 sit-ups and do 4 groups.

Sit-ups, as a compulsory item for girls in school, are familiar to many people, but many people may not know that practicing this action can not only exercise abdominal muscles and strengthen abdominal strength, but also prevent gynecological diseases. The correct way to do sit-ups is: supine posture, legs together, knees bent 90? Left and right, put your hands behind your head, bend your body forward into a sitting position, and your back is 45? You'd better practice again and again. The number of times in the first minute is about 20 times, and then gradually increases to 50 times. Remember to relax your abdomen after you finish to prevent your abdominal muscles from getting too sore the next day.