In such a convenient environment in modern society, some people ignore their own physical state because of life and survival.

Some people enjoy the convenience of comfort and enjoyment at the moment, lack of exercise, resulting in a sharp reduction in the amount of physical exercise of each of us, a decline in immunity, usually always excess food calories, and body fat, physical diseases.

Most of the time, it is not that we do not want to exercise, but there are too many reasons in life that hinder us to exercise, such as: summer because of fear of heat, winter feel cold weather, go out feel troublesome. When we want to do strength training but don’t have the equipment at home, these reasons are often the reasons we convince ourselves not to exercise. In fact, you can exercise at home, as long as you choose the right way to exercise, and develop a set of training methods suitable for your own, adhere to 3 months down, you will slim down, but also improve your physical quality.

The following is a group of training actions, so that you can keep moving when you are free at home, your body will improve.

First movement, push-ups (50-100)

Push ups are an effective exercise to build up the upper body muscles, do 50 to 100 a day, you will find that your own muscle mass will be improved. At the beginning of doing, many people will feel that their arms are unable to support, so they can change to a kneeling position to complete the training. For men, try doing 50 incline push-ups to strengthen your arm muscles before moving on to standard push-ups.

The second action, squat (50-100) squat can improve our heart and lung function, every day to do 50-100 squat, you will find that the lower body muscles are stimulated by resistance, leg and hip shape become more tight and firm, can make your body improved. Squat is also an effective fat burning action, effectively promote the blood circulation of the body, can increase the speed of fat burning, reduce the accumulation of fat in the lower body, and make your body curves more attractive.

The third action, the poppy jump (10 minutes) This action many people look at it is very simple, but in fact you do it is really not simple. Doing jumping jacks can quickly improve your heart and lung function, and it can also help you burn fat quickly and lose fat. At first, you may not even be able to do 10 burpees, but when you stick to it for a while, you will find that your physical strength has been greatly improved, and the length of continuous exercise is longer, and the rest time is shorter.

Fourth action, stretching action (5 minutes) After finishing the above 3 actions, I believe you are tired, but don’t think about lying down and resting, because our muscles are stimulated. Stretch to relax them and reduce lactic acid production, otherwise your body muscles will be very sore the next day. Stretching is an effective way to relieve congestion in your body’s muscles.

These 4 exercise habits, insist on doing at home every day, 30 minutes can be completed, but also let you slim down, get a good figure, improve their own immune ability and physical fitness oh.