What is there for men's home fitness?

Many male friends are usually very busy at work, so they don’t have much time to go to the gym to exercise, and if they go to exercise occasionally, it won’t be very effective. In fact, you can do some fitness exercises at home. So what are the fitness exercises that you can do at home? Let me introduce it to you in detail!

To do the chair lift, place your hands on the cushion, stretch your legs forward, and slowly lower your body. You can place your feet on another chair to increase the difficulty of the exercise.

Bend your knees and step back, keeping your feet close together and standing straight, step your left foot back until your right knee is bent at 90 degrees and your left knee almost touches the ground. Repeat with your right foot. To increase the difficulty: Use a full 2 ​​seconds to lower your leg, and hold the position for 2 seconds when your knee almost touches the ground.

Do the horse pose against the wall, with your back against the wall, your legs spread to shoulder distance, about 2 feet away from the wall, bend your knees and let your back slide down slightly, hold for 10 seconds, then bend your knees until your back is against the wall in 5 positions, each position held for 10 seconds. Intermediate difficulty: hold each position for 15 to 20 seconds. Advanced difficulty: hold each position for 30 seconds.

To work your upper abdominal muscles, place your feet against the wall and do sit-ups.

Lower abdominal muscles, straighten your legs, and lift them up slowly without bending your knees.

For the oblique abdominal muscles, use the bicycle movement, with the left elbow touching the right knee and the right elbow touching the left knee, which will increase the variety and difficulty of the exercise. Lie flat on the ground with your arms stretched out to the sides. Straighten your legs, close them together, and swing them to the left and right.

Do at least 8 to 12 exercises for each body part, and do them one after another, with as little rest as possible or no rest in between. After completing the whole set of exercises, rest for 2 minutes, and then repeat the whole set of exercises until you have completed 3 sets.

When doing these exercises, don't ignore the warm-up exercises before fitness just because you are just doing them at home. If you don't do warm-up exercises, it is very likely to cause muscle strain when doing these fitness exercises, especially for those who have not exercised much before. Be sure to pay attention to gradual progress and don't use too much force.