Ways to exercise at home

It is actually possible to exercise at home, because exercise can be done anywhere as long as you have the desire. You can choose squats, skipping rope, push-ups, etc. for exercise at home. These exercise methods actually have a good exercise effect on the human body. If you want to have a healthy body, you must move.

1. Squat (barehanded, suitable for beginners)

Muscles trained: gluteus maximus, hamstrings, quadriceps, etc.

Action details:

1. Stand with your feet apart, with the distance between your heels being the same width as your shoulders or slightly wider than your hips, depending on your shoulder width and leg length!

2. Toe abduction, about 30°, still depends on your own structure, how comfortable it is, but close to 90° is definitely not suitable!

3. Keep your chest up, abdomen in, waist and back straight, and maintain a normal posture. Don't overdo it!

4. Raise your hands horizontally in front of you or cross them in front of your chest!

5. When you start squatting, stretch your hips backwards first. At this time, your torso will lean forward, but the angle should not be too large. Then begin to bend your hips and knees and squat.

6. During the squatting process, the torso leans forward in a controlled manner, but the waist and back should always be kept straight, and the angle should not be too large.

7. The squat depth requires the hips to be significantly lower than the knee joints

8. The direction of knee movement should be consistent with the direction of toes. The legs should be spread as much as the toes are separated.

9. Place your center of gravity on the middle of the foot or heel, and the knee joint can slightly exceed the toes.

10. It goes without saying to stand up. Let's talk about breathing. In order to keep the core tight, it is recommended to hold your breath throughout the process. However, this has a little risk to cardiovascular health. So you can also squat down and inhale and stand up and exhale without any effort!

2. Cut squat

Muscles trained: gluteus maximus, quadriceps, hamstrings, etc.

1. Stand upright with your feet and toes together. Just look straight ahead, or slightly downward at the floor, but make sure not to lower your head too much, as that will cause your torso to lean forward. The arm posture can be referred to the picture above.

2. Take a big step forward with one foot (let's assume it's the left foot!), about the length of a leg. Keep your right foot in place with your toes pointing forward. The body weight is evenly distributed between the front and back legs.

3. Squat!

4. Keep the pelvis in a neutral position during squatting, and avoid any unnecessary movements such as leaning forward, backward, left or right, or rotating.

5. During the squatting process, the torso should be kept vertical, without leaning forward, backward, left or right, or rotating, and no forward translation movement should occur. (This is very important. If you move forward horizontally, it is not called squatting, but sliding down, which will cause great pressure on the front knee joint, and the effect of the exercise will be completely different)

6. When you squat to the bottom, four 90 degrees are required. The torso is at 90 degrees to the left thigh; the left knee is at 90 degrees; the right knee is at 90 degrees; the right foot and the ground are at 90 degrees. (The fourth point is a product of personal pursuit of perfectionism and obsessive-compulsive disorder. If you really can’t do it, you can ignore it.)

7. Viewed from the front, the left calf is perpendicular to the ground, and its direction is along the toes, which is actually straight ahead.

8. The left knee should not exceed the toes.

9. Do not hit the ground with your right knee.

10. Use both legs to push off the ground at the same time to stand up, returning to the "2" posture (this 2 is not that 2! Don't get me wrong).

The above is the most original and standard action flow of the in-place scissors squat. Of course, this basic action will soon fail to meet people’s needs, so some advanced exercises of the scissors squat are listed here.

Three: Push-ups

Exercise muscles: trapezius, rhomboids, latissimus dorsi, posterior deltoid, etc.

Action details:

I believe everyone can do push-ups, and the overall movements are relatively simple. Here I will only mention some details to pay attention to!

1. Keep your body in a straight line, tighten your abdomen, straighten your knees, and squeeze your hips.

2. The angle at which your hands are separated will affect the emphasis of muscle training. For example, a posture with your hands shoulder-width apart and your elbows close to your ribs is better for stimulating the triceps.

3. Changing the angle of the body can stimulate different muscle fibers in the upper, middle and lower pectoralis major. For example, raising the feet will stimulate the upper bundle more.