What exercises can you do at home?

If you exercise on an empty stomach before dinner, such as walking or jogging, most of the calories consumed will come from fat. Therefore, if you want to lose weight through exercise, you must not only control the amount of exercise, but also the time of exercise. Blindly exercising to lose weight may fail. So, what exercises can you do at home?

1. Squats: This lower body training not only increases body consumption, but is also the "ace move" for exercising thighs and buttocks. Do 15 times in a set, and at least four sets.

Action essentials:

(1) Keep your head up and chest out, look forward, and be careful not to lower your head. Your upper body should be perpendicular to the ground.

(2) Tighten your core waist and abdomen, and sit your buttocks back, just like sitting on a stool. People with athletic ability can squat deeper (which will stimulate the gluteus maximus more significantly);

(3) Try to control the knee joint not to exceed the toes to avoid wear and tear on the knee joint;

(4) Stretch your arms forward and keep them parallel to your shoulders to help you maintain your body balance.

2. Stretching the front thigh muscles: After squatting, the thigh muscles are tired and tense, so they need to be stretched to relax. Sufficient stretching will effectively help our muscles recover as soon as possible, relieve tension, and effectively relieve muscle soreness after exercise. The stretching scale should be the soreness you can bear, hold for 5 seconds, and then return to the original position.

Action essentials:

(1) Stand upright with your hands on the wall;

(2) Bend your calves backwards, hold your feet with your hands, and keep your calves as close to your thighs as possible;

(3) Alternate between left and right feet.

3. Kneeling push-ups: upper body training, mainly focusing on the pectoralis major and triceps. (Applicable to women, traditional push-ups are recommended for men) Do 3 sets of 12 times in a set. The effect will be better if there is a 30-60 second interval between each set of movements.

Action essentials:

(1) Tighten the core waist and abdomen;

(2) Lie flat on your back, forward and downward.

In addition to increasing the body's consumption, lower body training can also be used to exercise our thighs and buttocks at this time. The above are a few exercises we introduce to you. As long as you remember these movements and stick to them, you will be able to exercise well.