Everyone knows that if you want to keep fit, the best way is to get a fitness card. Because in the gym, there are not only complete sports equipment, but also coaches to help us. But if you have little time, you have no way to go to the gym to exercise. You can only do exercise at home with bare hands. So do you know what types of exercise at home are with bare hands? Next, let’s take a look at the home exercise schedule!

1. Change your hands and stand up on the ground

As the name suggests, everyone can roughly guess the essentials of the action. This action can actually help everyone exercise their chest, and it can become a well-known and effective way to exercise the chest. In particular, this action can stimulate the three pectoralis major muscles very well, so it can exercise our chest muscles in an all-round way. It is also very useful for people who want to gain muscle. Everyone should be familiar with chest muscles. We all have a certain understanding, so we all know that the chest muscles are composed of three muscles, the upper, middle and lower muscles. So, if we can do 5 to 6 groups every day, each group of about 50, we can achieve good exercise effects.

2. Lie on your back and stand up

Sit-ups are very helpful for everyone to exercise, and they have also been included as a very good choice for exercise at home, because this action does not require any equipment, and the venue is not very restricted. The sit-ups we are talking about here are naturally the more standard kind of sit-ups, but in fact, if we can do a natural bent-arm posture, we can actually prevent borrowing force. In this case, we can focus more on exercising the abdomen. Rather than resorting to other strength exercises. In fact, this exercise mainly exercises everyone’s upper abdominal muscles and intercostal muscles. Basically, you can do about ten groups every day, with each group doing 60 exercises.

3. Stand up with one arm on the ground

This action actually looks quite similar to the first action, and the essentials of the action are also very similar. The first movement is to change the head from front to back, but this movement only requires one hand to hold on the floor. So this will be difficultIt is larger, so it can be called an enhanced version of the push-up. This action can also stimulate the chest domineering, but in fact it can also stimulate the triceps, and it is also helpful for the mermaid line that girls are very eager for. Do 3 to 4 groups on each hand every day, 30 in each group.

It can be seen that these three movements do not require any equipment, so they are very suitable for everyone to exercise at home. If you want to exercise at home, you can learn these movements.

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