What are some indoor fitness methods for men?

As the pace of society becomes increasingly stressful, many people devote themselves to work every day. More and more people have no time to care about their bodies. Some problems have occurred in their bodies. The question is how to keep fit and strong so as to protect the kidneys and not let kidney deficiency bother the health of the body. How can we exercise indoors? So what are the indoor fitness methods for men?

Day 1, Target muscles: chest, Action:

Flat dumb bell flying bird 6 sets x 8 pieces,

Flat dumbbell lying press 5 sets x 8 pieces,

Push-ups: 6 sets x as hard as you can

Day 2, Target muscles: back, Action:

Single-arm dumbbell rowing boat 7 sets x 8

5 sets of dumbbell boat rowing machines x 8

Straight-leg deadlift: 6 sets x 8 reps

Day 3, Target muscles: Shoulders, Action:

Dumbbells recommended 5 sets x 8

Stooping Bird 5 sets x 8

One-arm dumbbell front raise: 5 sets x 8 reps

Stand-up rowing boat: 5 sets x 8

Day 4, Target muscles: Biceps and triceps, Movements:

Dumbbell alternating curls 3 sets x 8

Dumbbell Hammer Bend 3 sets x 8 pcs

Chest single arm curl 3 sets x 8

Lying back push-ups 3 sets x 8

Single-arm flexion 3 sets x 8 reps

Behind the back arm extension 2 sets x 8

Day 5, Target muscles: Legs, Action:

Scissor squat 3 sets x 8

Frog jumps 2 sets x 30

High Leg Raise 3 sets x 120

Lying hip lift 3 sets x 8

Day 6, Target muscles: back, waist and abdomen, Action:

Single-arm dumbbell rowing boat 3 sets x 8

3 sets of dumbbell boat rowing boats x 8

Straight-leg deadlift 3 sets x 12 reps

2 sets of crunches x try your best

Waist rotation 2 sets x 40 pieces

Side curls 2 sets x try your best

Lateral bend with bell 3 sets x 12

Because of the pressure of work, many people don't have time to go to the gym. Even if they go to the gym, they are always in a hurry. Every time they return home, they want to exercise at home. In fact, we can go to summer camp to practice abdominal muscles, increase arm strength, squat, and frog jump to increase the strength of legs and whole body. The fitness effect is also very good.