If you don't want to go out, how can you work out at home? As long as you have the heart, you can be a gym, you can do bodyweight training at home, and you can also achieve the purpose of exercise.
The following shares a set of bodyweight training, 6 actions to let you gain muscle and lose fat at home, and train a good figure
Action 1: Jumping jacks
Jumping jacks are a full-body warm-up exercise that quickly raises your heart rate and prepares you for the workouts that follow. In the process of jumping jacks, both hands and feet jump outward at the same time, and then both hands and feet jump inward at the same time, like a swallow flying with wings spread. This move works the muscles of the whole body, especially the thighs, calves, hips and abdomen.
Movement 2: Squat
Squats are a classic movement to work the muscles of the hips and thighs, while also improving cardiorespiratory fitness. During the squat, pay attention to keeping the lower back straight, the knees in the same direction as the toes, and avoid the knee buckle or valgus. The depth of the squat can be gradually increased according to the individual's ability, but be careful not to bend the waist or knees too much.
Movement 3: Push-ups
Push-ups are an exercise that works the pectoral muscles, triceps, and shoulder muscles while also improving core strength. During push-ups, be careful to keep your body in a straight line to avoid excessive sagging of the waist or raising your head too high. If you can't do standard push-ups, you can choose to use a machine or perform other variations.
Action 4: Prone mountaineering
Prone climbing works the abdominal and thigh muscles and improves the coordination and stability of the body. In the process of prone climbing, pay attention to keeping your body stable and avoid excessive lifting or sinking of your waist. At the same time, keep your arms straight and take a step forward as much as possible, feeling the contraction of your abdominal and leg muscles.
Action 5: Goats stand up
The goat press up works the lower back and hip muscles, improving the flexibility and balance of the body. During the goat's lift-up, care should be taken to keep the body stable and avoid excessive bending of the waist or raising the head. At the same time, keep your arms straight and lift them up as much as possible to feel the contraction of your back and hip muscles.
Action 6, back hook legs
The back hook is an effective hip and thigh back training move. During the process of hooking the legs, pay attention to keeping the body stable and avoid excessive bending of the waist or raising the head. At the same time, keep your toes straight and hook back as much as possible, feeling the muscles in your buttocks and the back of your thighs contract.
There are a few things to keep in mind when doing bodyweight training at home:
1. Choose the movement and difficulty that suits you to avoid injury caused by overtraining.
2. Maintain correct posture and breathing patterns to ensure that the exercise effect is maximized.
3. Adjust the exercise intensity and interval time appropriately according to your physical condition.
4. Maintain a consistent exercise Xi, and only after a period of time can you see obvious results.