What fitness exercises can men do at home?

Every male friend wants to have a better body, so for male friends, what are the better ways to exercise at home! Here we recommend that you can choose to exercise your waist and create a better environment to start exercising at home. I believe that many families have floors at home! Then there is a very good environment. Today we will teach you how to exercise at home?

You can exercise the legs, which are prone to fat accumulation, by lying on your back on the floor and alternately lifting one leg or both legs up, gradually increasing the frequency. Don't relax when you put them down in the middle to avoid touching the ground.

Of course, you also need to practice the small belly that comes from sitting in a car for a long time. Lie flat on the floor with your legs together and raised up, about 45 degrees to the ground. Put your hands behind your head and use the strength of your abdomen to lift your head and shoulders. At the same time, bring your legs together and inward, so that your head and knees touch each other as much as possible.

To make your buttocks firmer and more shapely, you can lie on your back, bend your knees, put your feet on the ground, stretch your arms straight and flat on both sides of your body, lift your buttocks from the ground, make your upper body and thighs in a straight line, tighten your buttocks muscles, hold for a few seconds, and slowly lower them.

Do you have a wall at home?

The back-to-wall bend exercise can make your thighs shake constantly and eliminate the accumulated fatigue in the neck and shoulders.

The strength of the inclined push-ups against the wall is less than that of the push-ups, but the effect of reducing arm fat is relatively easy to achieve with persistence.

Lean on a chair

Sit on a chair, put your feet on a towel, hold both ends of the towel with your hands, and lift your legs horizontally at the same time.

Hold on to the back of a chair and stand on tiptoes 100 times. Stand up quickly and put down slowly and gently.

In addition to the sit-ups and push-ups that you have mastered, you may have invented some of your own movements, which is not important. However, if you want to achieve the purpose of exercise, the most valuable and difficult thing is persistence. You'd better prepare a sports notebook, set a training plan for yourself from weak to strong, and record the degree of completion every day. Maybe you are born with no perseverance and can't even keep a record, but at least you can see that your second sports notebook has more pages than the first one, which is progress.

Just spend a few dozen bucks

Rope skipping helps reduce excess fat in the legs and buttocks. There are three ways to skip: skipping with both feet, skipping without both feet, and skipping with one foot. When skipping, it is recommended to wear soft, lightweight high-top shoes to avoid ankle injuries. It is also best to choose a soft and moderately hard mud ground to avoid joint injuries and dizziness.

There are many dumbbell exercises, but it is very important to choose the dumbbell that suits you. The basic rule is to choose a weight that is 60-70% of your maximum load. Men can choose adjustable ones. You can try lying press, sitting neck press, or bending down with your hands hanging naturally.

Fitness balls are good stuff at a low price. Now I will teach you some fitness ball exercises that can train your waist, buttocks, abdomen and legs at the same time. Scissor leg ball rotation: Lie on your back and hold the ball tightly between your ankles. Put your hands on both sides of your body with your palms facing down to keep your body balanced. Lift your legs and make them 45 degrees to the floor. While keeping your shoulders close to the ground, rotate your legs to the right as much as possible, then return to the center position, and then rotate to the left. Single-leg squat: Use your lower back to push the ball against the wall, spread your feet shoulder-width apart, put your arms on your hips to assist in balance, lift your left foot off the ground, and slowly bend your right knee until your thigh is almost parallel to the ground. Repeat several times and switch legs. Bend over and curl your legs: face down, place your hips on the fitness ball, support yourself with your hands, bend your knees and slightly separate them, soles of your feet facing up, swing your legs up and down, and try to keep the ball stable.

If you find it too boring to stick with a yoga tutorial, you might as well buy a yoga book and write down a few movements while looking at the pictures when you go to the bathroom or take the bus. Then take the time to spread out your yoga mat and practice slowly. This way you can watch your TV series at the same time.

Four-digit flower

Bicycles, rowing machines, treadmills, steppers, everyone who has been to the gym knows how to use them, and they are no longer new gadgets in many people's homes. Many people may put them away or give them away after a year. In fact, some people who insist on using them are not because of their own strong endurance, but because of the service provided by the brand products. Specialized brand fitness equipment is equipped with detailed instructions, exercise tips, and action design drawings. With some learning materials, it becomes much easier to stick to it.

The environment inspires your fighting spirit

Try to set up a dedicated exercise area for yourself at home. Don't choose the bedroom today and the living room tomorrow. Choose a place that can use the wall, the ground, and your fitness equipment. This will also help you to fix the exercise time.

It is a good idea to place odorless foliage plants.

You need at least one of the floor-to-ceiling windows or the mirror, so that you won't regret it.

Smooth ventilation and ventilation environment are very important. Aerobic and air flow are the guarantee of exercise quality.

Lighting that is easy on the eyes is best achieved by using a floor lamp pointing toward a light-colored wall and the light reflected back from it.

Control the temperature, 40%-60% is best. In autumn and winter, you may want to sprinkle some water on the brick floor, or increase the frequency of mopping the floor.

Choose a relatively quiet time and environment without noise, and create your favorite entertainment aids, such as talk shows on TV, foreign language learning channels, or your favorite slower music.

Make sure the floor is spotless. You don't want to see your figure getting better but have clogged pores on your back.

Remind you

Forget about your work, even if your laptop is not far away. A bath after working out is better than a shower. Working out at home gives you a great excuse to take a bath, beating the gym's reputation for being fast.

Working out at home will make you more diligent. Cleaning your home and tidying up the house will provide a better environment for exercise. You should decorate your home more carefully, which is 100 times more positive than collapsing in bed after returning from the gym.