What are some simple ways to exercise?

With the development of society, people's awareness of fitness and health preservation is getting stronger and stronger, and the whole nation has entered the era of fitness. In addition to practicing Tai Chi and doing morning exercises in the park, the elderly can also participate in square dancing and other activities. Most young people like to exercise in the gym. But for those who don’t like going to the gym, how can they do simple physical exercises at home? Here we introduce several relatively simple exercise methods that are suitable for exercising at home. It can be used for your reference.

Squat

Lift the barbell from the squat rack and secure it over your shoulder axis, ensuring that your body can move straight up and down and your eyes can always look up at the ceiling. Bend your arms naturally, hold the barbell, keep your feet slightly wider than shoulder width apart, and naturally extend your feet outward. Squat down, look forward, and keep your back straight until your thighs and calves are naturally folded together, then stand up and repeat the above movements.

Deadlift

Place the barbell under your feet in front of your body, let your arms hang naturally in front of your body, and squat naturally according to the technical essentials of the squat until your hands touch the barbell, and hold your fists with your palms facing back. Push off the ground while moving your hips forward, using straight arms to pull the barbell close to your body until your body reaches an upright position, squat down until the barbell is close to the ground, and repeat the above movements.

Lunge

The preparation posture is the same as for the squat. Take a step forward with your right leg and squat naturally at the same time. Put your center of gravity between your legs, look forward, and straighten your back naturally until your left calf is close to the ground and your left heel naturally leaves the ground. Then stand up and retract your right leg at the same time. Repeat the above movements alternating legs.

Shoulder lift

The preparation posture is similar to that of a squat, but with your arms raised up, your palms pointing back and up, and your elbows pointing straight forward. Maintain this posture and keep the barbell fixed on your shoulders in front of your chest. According to the technical essentials of squats, squat moderately, brake quickly and use explosive force to stand up. When your legs are almost straight, push the barbell upwards and squat quickly at the same time until the barbell naturally reaches the position of your hands in the straight arm state. After the barbell is stably supported on your hands, stand up naturally and repeat the above movements.

The above article introduces simple exercises using dumbbells. You can do these simple exercises at home with just dumbbells. It is possible to exercise without equipment. For example, sit-ups, plank exercises, aerobics, running, push-ups, yoga, etc. These exercises do not require any equipment and can be done by following TV or videos.