At home, you only need these six exercises to perfectly shape your muscles. Hurry up and collect them for practice!
1. Squats
Squats have long been known as the ‘King of Exercises’. Whether you are a professional athlete or a seasoned bodybuilder, squats are the preferred choice for lower body workouts. Practicing squats regularly can help women carve out their buttocks, creating a perky and beautiful shape. For men, squats are beneficial for forging leg muscle lines and increasing leg strength. Additionally, squats are a high-calorie-burning exercise, which can help us reduce body fat.
Key points of the exercise:
1. Stand with your feet about shoulder-width apart, toes slightly turned outward, and keep your back straight.
2. Maintain a straight back, sit back with your hips, and squat down with bent knees.
3. Squat down to a level parallel to the ground.
4. Keep your back straight throughout the movement.
Training plan: 20 reps per set, for a total of four sets.
2. Bench Dips
There is a popular saying in the fitness circle: ‘Triceps over shoulders, power beyond measure.’ This highlights the importance of arm training. Bench dips are the best exercise for arm training at home, using your body weight to deeply stimulate the triceps and create clear and full arm lines.
Key points of the exercise:
1. Start by sitting on a flat bench, arms straight, supporting on the edge of the bench with hands shoulder-width apart.
2. Lift your hips off the bench, bend your legs, and lower your body until your upper arm and forearm form a 90-degree angle, feeling the stretch of the triceps.
3. Exhale and push your body back to the starting position.
Training plan: 15 reps per set, for a total of four sets.
3. Push-ups
No matter men or women, the effectiveness of fitness depends on how well the chest is trained. Push-ups can fully stimulate the pectoral muscles, requiring the biceps and back to support the body, and the core must be tightened to maintain balance. Therefore, push-ups are a comprehensive upper limb training exercise that primarily targets the chest.
Key points of the exercise:
1. Keep your body as straight as possible, feet slightly apart, toes on the ground, hands slightly wider than shoulder-width.
2. When lowering, bend your arms, lower your body, and try to get close to the ground without lying flat.
3. Tighten your core, keep your arms close to your body, and keep your head, back, buttocks, and heels in a straight line without sagging or arching your back.
4. At the highest point, do not hyperextend your arms, inhale through your nose and exhale through your mouth.
Training plan: 12-15 reps per set, for a total of four sets.
4. Pike Push-ups
Never neglect shoulder training in fitness. Well-trained shoulders can make your shoulders wide and high, creating a straight shoulder effect visually, which makes your posture look very good when wearing clothes. Shoulder training can also prevent shoulder periarthritis and improve the discomfort in the shoulders caused by long-term sitting.
Exercise Techniques: 1. Start in a position with all fours on the ground, with feet hip-width apart and hands shoulder-width apart, forming an inverted ‘V’ shape from the side view; 2. Keep your back straight and legs extended, with knees open and toes pressing down firmly; 3. Bend your arms while maintaining the inverted V position of your body until your head is close to the ground; 4. Push your body up with your hands, straightening your arms, and repeat until you reach the desired number of repetitions.
Training Plan: Perform 12-15 repetitions per set, for a total of four sets.
Pull-ups are the ultimate back exercise, not only effectively working out the back muscles but also providing an excellent workout for the biceps due to the need for arm strength. Exercise Techniques: 1. Start with both hands fully gripping the bar, slightly wider than shoulder-width apart. Extend your arms and lean your body back about 30 degrees, while keeping your shoulders down and chest out; 2.
Maintain the shoulder position, retract your upper arms, and use your back muscles to pull your body up until the bar touches your upper chest; 3. Pause for one second and slowly return to the starting position, fully extending your arms and fully stretching your latissimus dorsi. Training Plan: Perform 12-15 repetitions per set, for a total of four sets.
When it comes to home training, most people are concerned about abdominal exercises.
Having a clear waistline or even abdominal muscles is probably the dream of all fitness enthusiasts. Hanging leg raises are the most effective abdominal exercises, with the lower abdomen killer support, making it the first choice for abdominal training. Exercise Techniques: 1. Grasp the bar with both hands, arms extended, and suspend yourself from the pull-up bar, using either a wide or medium grip; 2.
Let your feet hang down, slightly retract your pelvis, and contract your abdominal muscles; 3. Raise your legs to a 90-degree angle with your body, hold for 1 second while exhaling; 4. Try to make your hips flip forward instead of down with each movement, and start inhaling as you lower your legs back to the starting position. 5. Maintain body stability and avoid swaying back and forth. Training Plan: Perform 15 repetitions per set, for a total of four sets.
