Plate support is the simplest exercise method, which mainly exercises the strength of lumbar muscles and abdominal muscles. It is a compound exercise, which can enhance the stability and balance of waist, abdomen and back.

squat

Squats can exercise thighs and buttocks, and at the same time strengthen the bones, ligaments and tendons of the whole lower body. Women's squats can be shaped, and men's squats can improve the strength of lower limbs.

Squat down against the wall

Straighten your back against the wall and squat slowly until your thighs and calves are close to 90 degrees. Be careful that your knees don't exceed your toes, so as not to cause a greater burden. Balanced squatting against the wall can effectively exercise the muscles in the front of the thigh and above the knee, and at the same time effectively reduce the burden on the knee.

climb the stairs

Climbing stairs can exercise heart and lung function and strengthen calf, thigh and thigh muscles. Compared with walking to lose weight, the step difference between steps can exercise the muscles of the front thigh and effectively enhance the strength of ligaments and muscles.

rope skipping

Skipping rope is simple and diverse, which mainly exercises forearm muscles, leg muscles and ankle strength. You can jump rope anytime and anywhere as long as you have enough time.

6. step into the gym

If there is a square floor tile about 60 cm in the room, you can do "step movement" or "field jump". You can also design a few small games to exercise yourself.

7. Push-ups

Push-ups are one of the important methods of strength quality training, and their main function is to improve the strength of upper limbs, chest, back and abdominal muscles.

8. Sit-ups/belly rolls

Sit-ups are an important part of physical exercise, and their main function is to strengthen abdominal muscles. The basic action of belly rolling is basically the same as sit-ups, but the focus of belly rolling is to support the back with abdominal strength and become a state of belly rolling.