What fitness exercises can be learned at home to achieve the effect of the gym?

At home, you can do push-ups, sit-ups, etc., and you can also do more yoga movements, such as golden rooster independence, fish pose, camel pose, horse riding pose, goddess pose, etc.

The first point that should be practiced is the stretching action, which can make your legs very slender, explosive, and powerful through the stretching of the legs, and the second point is that you can carry out this kind of chest lifting training, which can make the chest very explosive and powerful.

Learning planks, crab walking, jumping jacks, high leg raises, crunches and knees, Russian turns and other movements at home can achieve the effect of the gym.

The first set of exercises involves expanding the chest with both arms.

The first movement is a stretch of the body, so that we can get a good stretch effect before starting the formal workout, so as to avoid the situation that we will strain this god too much during the exercise.

When stretching, stand up straight, chest up and back straight, head up, hands up, shoulder level, and then hands outward, the angle of expansion can be larger, so that the body is relaxed, not tight.

The second set of exercises, prone unilateral expansion.

After the previous warm-up, we started the workout. In the second move, we do a push-up, then get up and turn on one side, supporting the body with one hand and extending the other outward.

Stretch your outstretched hand into place, expand it as much as possible, and then move on to the other side after the exercise is over.

The third set of exercises is to get up on your stomach.

Next, move on to the third set of exercises, which is very similar to the previous set, perform a push-up exercise first, then get up and use both hands to bounce your body, and then resume and then perform prone work.

When exercising, you can tighten your body, keep your lower and upper limbs straight, and tighten your core.

The fourth set of exercises, inclined and prone positions.

Entering the fourth group of exercises, we need to keep the body in a downward inclined position, but we can use a stool to assist the exercise, put your feet on the stool, tighten the body muscles, straighten the back, and then perform a prone exercise.

When practicing, try to support yourself as much as possible, keep your face close to the floor before getting up, and keep the range of movements in place.

This movement can not only help you exercise your arms, but also have a good exercise effect on your chest.

The fifth set of exercises is to lie on your stomach with an upward slope.

The last set of exercises is to do it at a different angle, tilt up, support your hands on the stool, keep your body in an inclined position, and then perform a prone exercise.

When exercising, keep your chest as close to the stool as possible, stretch your hands back, and try to be as accurate as possible.

Exercise volume: 4 sets of 10 15 reps per movement.

These movements are very easy to complete at home, you don't need to use complicated things, as long as you focus on the exercises, I believe that the body will get good results.

You can do yoga movements or high leg lifts, you can also do abdominal curls, you can also do leg beatings, stretching movements, you can train at home, insist on exercising, and you can also play a leading role.

You can do crunch movements, you can also do yoga movements, or turn back and forth, your waist can also do stretching exercises, or turning movements, these movements can be exercised at home, which can enhance immunity.

Sit-ups, push-ups, squats, planks, burpees, jumping jacks, leg raises, high jumps, long jumps.