How can I exercise my body if I have time at home?

You can buy a yoga mat and then do some planks and other ** movements on the yoga mat, so that it can have a good effect.

If conditions permit, you can buy a treadmill, exercise properly at home, and you can also do aerobic exercise.

Point 1: If you want to exercise your body, you should first stretch this strength, and through the strength stretching of the legs, you can reach a good burst point, and point 2: You should do this push-up training, which can exercise your muscles well.

The first point is that when you are at home, exercise is very simple, such as jogging can be done at home, which can be a good way to exercise, and the second point is that you can stretch your legs, and put your legs on a chair to stretch, which can exercise the strength of your legs well.

Fitness comes by yourself (boys' home version).

Exercises for the upper arm biceps.

1 Stand with your feet shoulder-width apart, knees slightly bent, and your upper abdomen strained, tightening your muscles and straightening your back. Place your hands in front of your body and hold a heavy object, such as a water bottle or a book.

etc. 2 Bend your elbows and slowly lift the weight to shoulder height, hold this position, and slowly lower your hands back to the original position. Finish about 12 times at a time.

15 times. Exercises for the muscles and triceps in the back of the upper arms.

1 Stand up straight, with your feet shoulder-width apart, pressing your abdomen, tightening your muscles and straightening your back. Hold a weight in one hand, first raise it above your head, then bend your elbows to bring the weight behind your head, and raise your upper arms in a straight line with your body.

2 Straighten the bent arm so that the whole arm is in line with the body. Hold this position for about a few seconds before returning to your original position. Do this about 15 to 20 times each time.

Exercises for the deltoid muscles of the shoulder.

1 Keep your upper body straight, your knees shoulder-width apart and slightly bent, and hold a weight in each hand, such as a water bottle or book, and hang it at your sides.

2 Slowly raise your hands horizontally to the side of your shoulders for a while, then slowly lower your hands back into the original position. Do this about 12 to 15 times each time.

Exercises for the back muscles.

1 Stand with your feet shoulder-width apart, knees slightly bent, bend down so that your upper body is parallel to the floor, and hold a heavy object in each hand, such as a water bottle, book, etc., naturally drooping perpendicular to the ground.

2 Raise your upper arms to the side and back to a position parallel to the ground, with your hands in front of or on your chest and legs in their original position. Hold this position for a while, then slowly lower your hands back to the original position. Do this about 12 to 15 times each time.

Exercises for the pectoral muscles.

1 Push-ups are the best chest exercises when you don't have any equipment, and you can do the following: face down, support the ground with your palms, and keep your hands straight and slightly wider than shoulder width; Keep your feet straight and press your toes against the ground, supporting the weight of your body with your palms and toes.

2 Bend your hands and lower your body parallel to the ground, close to the ground or touch the ground, pause in this position, and then straighten your hands back to the original position. Do this about 12 to 15 times each time.

Exercise of the abdominal muscles.

1 Sit-ups are the best exercises to train your abdominal muscles when you don't have any equipment, as follows: lie flat on the floor face up, with your back straight, your legs bent, and your hands at your sides.

2 Stretch your shoulders firmly towards your knees, hold this position for a while, and then slowly return to your original position, exhaling when you get up and inhaling when you come down, repeating about 20 times.

Thigh muscles are exercised.

1 Stand up straight, with your feet shoulder-width apart, hold a weight that you can bear, such as a mineral water bottle or dictionary filled with water, lift them to shoulder height, force your abdomen, tighten your abdominal muscles, and straighten your back.

2. Bend the knees at a bending angle of no more than 90 degrees to avoid injuries to the knees and back; Keep your upper body straight, and this position lasts for about a few seconds before returning to your original position. Do this about 15 to 20 times each time.

Hello, there are many good ways to exercise and get stronger, and the following are a few sets of exercise methods, if you can stick to the method, you will definitely be able to make yourself stronger. First of all, the simplest and most practical way to do some anaerobic exercises, that is, you can do push-ups at home or in the office, you can train the pectoralis major and triceps, trapezius and deltoid muscles; Sit-ups, which can train abdominal muscles; Squats work the thigh muscles, and calf raises, which work the calf muscles. In addition, it needs to be combined with aerobic exercise to ensure the effect of exercise, such as running, swimming, mountaineering, etc.

Scientific fitness, there will naturally be a strong body.

Fear of tiredness and fear of practice is a taboo in fitness. Brother, I advise you to overcome your psychological obstacles, take concrete actions and put in your efforts. Step by step, do aerobics, push-ups, sit-ups and other simple exercises, and then increase the load and difficulty after you have a certain foundation.

You're not in the right place to work hard. Let's start with a little workout like playing ball, swimming, hiking, or something. Slowly it got better. I'll do physical fitness later. Pure hand-played.

It is better to do housework, which is more conducive to health.

Sit-ups, jumps, push-ups, yoga, hula hoops, and exercises are all available.

While standing in the window and watching the scenery, you can play with dumbbells. Then it's time to mop the floor and plaster, try to stretch your legs and stretch your hands.

Eating some eggs or beef before you exercise can make your results even better.

Buddies belong to the physique with a natural fast metabolism, and they are often referred to as the "thin man" physique. Of course, thin people can be trained.

But, the premise is that you have money, leisure and perseverance. Having money means buying some nutritional products, if you want to pursue the effect in the short term, you can come with some protein powder, but you should take it within 30 minutes after the exercise, and there are some *** for long-term use, but it is absolutely no problem to take it for three months. Eat more protein, eat more fish, eggs, beef, and eat a lean physique like yours, eat a banana or a Snickers before strength training, and then replenish protein and carbohydrates in time after training.

At night, before going to bed, you can mix it with a bag of milk to avoid consuming too much at night.

Leisure means that you can't work often, you are physically and mentally exhausted, and it is difficult to grow muscles if you don't rest well. The so-called, three points of training, three points of eating, and four points of sleeping, is about the importance of rest. A little aerobic activity is sufficient, and you can do it with a piece of sugar in your mouth to avoid losing too much energy.

Finally, it is necessary to have perseverance, as thin as you are, the strength will not be very great at the beginning, so don't rush to the weight, rather light than fake, and the action must be standard. Timely replenishment of protein and carbohydrates. The thin physique is the same effect as Bruce Lee, and the clarity is very high!

Buy some gym equipment, you can choose some practical ones, dumbbells, arm strength bars, etc. Make your own fitness plan and set the amount of exercise according to your personal situation.

In your spare time every day, you can fix the exercise for two hours, and some friends feel that this kind of exercise feels very boring, so you can exercise in the living room, you can watch TV over and over again, and it is also a good way to do it without delaying the exercise.

Skipping rope, skipping rope is very convenient to exercise, it can be used as an indoor exercise, skipping rope is no less than jogging, so skipping rope can be used as an item in our indoor plan, you can fix jumping rope for fifteen minutes every day, girls can **, boys can increase endurance.

Push-ups, push-ups are very good exercises, there are no field restrictions, so plan how many push-ups you do every day, it is a good fitness exercise.

Arm strength bar, arm strength bar is very convenient to exercise, you can watch TV, do actions at the same time, why not?

Dumbbells, buy a pair of dumbbells that suit you, stick to them every day, I believe it will also be a good choice, dumbbells can also practice punching speed, which is good for martial arts enthusiasts.

Looks like you're quite plump. Don't run too fast, run slowly for at least 20 minutes, you can achieve the function of burning sugar, and you will burn fat when you run out of sugar. In addition, push-ups can be done on knees, don't be too anxious, and playing hula hoops can reduce belly fat.