If you are usually busy, or do not have the conditions and financial strength to go to the gym, it is better to exercise at home, as long as you gradually increase the training intensity and insist on enough time, you can also train a good figure.
Although exercising at home does not have as much equipment support as the gym, it is also convenient to save money and save money at home fitness, you only need to buy a pair of dumbbells and elastic bands, and use your spare time to start exercising at home.
Novices can start directly from freehand training, learn the correct trajectory of movements, slowly improve muscle strength, and then increase training intensity, such as increasing load, increasing the number of sets, and reducing the rest time between sets, which can improve your muscles, further reduce body fat rate, achieve the effect of muscle gain and fat loss, and harvest a firm body line.
Here are 8 home fitness actions to create a good body without going out.
Movement 1: Push-ups (exercise pectoral muscles and triceps)
This movement strengthens the upper limbs and stabilizes the body. Keep your legs together and support the ground with your toes, keeping your body in a straight line. In the elbow flexion state, the arms are not excessively abducted, and the upper arms are kept at a 45-60 degree angle with the body. Perform 4 sets of 15 reps.
Movement 2: Prone support and translation (exercise core muscles)
This movement can improve core strength and improve back pain. When training, pay attention to keep your body in a straight line, and don't slump over or pout. Perform 4 sets of 20 sec each.
Movement 3: Gluteal bridge (exercise back muscles, gluteal muscles, core muscles)
Lie on your back and bend your knees, then lift your body with your hips so that your knees, waist, abdomen, and shoulders are in a straight line. The movement is performed in 4 sets of 15 reps.
Movement 4: Freehand squat (exercise leg and gluteal muscles)
When squatting, keep standing wide, and when squatting, keep your thighs parallel to the ground, while taking care that your knees do not exceed your toes. Do not buckle your knees inwards and keep them horizontally facing outwards to avoid injuries to your joints caused by wrong posture. Perform 4 sets of 15 reps.
Movement 5, squat jumping (exercise leg and gluteal muscles)
This is a combination of squat + jumping, at the moment of getting up, with the help of the explosive power of the legs and buttocks, quickly jump upward, try to jump to the highest, which can improve the explosive power of the body and the stability of the lower limbs. Perform 4 sets of 15 reps.
Movement 6: Supine bicycle (exercise abdominal muscles)
Lie flat on a yoga mat or soft ground with your hands gently at the sides of your head and your legs raised to simulate the movements of riding a bike. During the movement, keep your abdomen tight and breathe evenly. Perform 4 sets of 20 sec each.
Movement 7: Reverse crunch (exercise abdominal muscles)
To perform this movement, use your abdominal strength to lift your legs up, keeping your knees as close to your chest as possible while your hips are slightly off the ground. Movements should be smooth and coherent, avoiding the use of inertia. Perform 4 sets of 15 reps.
Movement 8, jumping jacks (exercising limbs and abdominal muscles)
This movement is very simple, it is to open your legs and feet at the same time when jumping, and then jump again to return to your original standing position. 4-5 sets of 1-2 minutes each time can quickly increase the heart rate, improve activity metabolism, and promote the decline of body fat rate.