Nowadays, more and more people like to exercise. Of course, regular exercise can bring a lot of benefits to people. When exercising, it is very important to choose the right exercise. For example, some exercises can be done at home. Practice, some can be practiced outdoors. So what are some strength exercises you can do at home? If you want to know more, you can take a look together.
Weight-bearing hip bridge
Lift your legs and lie flat on the yoga mat. At this time, we place the weight on our waist and abdomen . At the beginning of the movement, we tighten the strength of our waist and abdomen, and exert force so that our buttocks can leave the ground, and slowly move up so that our waist can also leave the ground. Until only our back and feet touch the ground, while the rest of the body forms an arc. Hold on to the movements for 30 seconds as a group, and perform 3 groups every day.
Pull-ups
Grab the bar with both hands, shoulder width apart, keep your body hanging naturally, and keep your feet off the ground. At this time, after we have adjusted our body condition, we use our hands, chest and back to exert force so that the body can move upward and the chin can exceed the position of the single bar. Then we can naturally relax the body downward and restart the movement. Each movement can complete 15 Work in groups, and stick to 2 to 3 groups.
Dumbbell Fly
Sit upright on a stool with your legs open. At this time, we hold a dumbbell in each hand and place our arms at the base of our thighs. After we have adjusted, let our hands open to both sides starting from our chest position until our hands are open and our arms are straight. Then bring your hands back to our chest, adjust your position and start exercising again. Complete 30 sets at a time, 3 sets each time.
Push-ups
Let the palms of both hands and feet touch the ground, keeping our body parallel to the ground and in a balanced state. At this time, we press our elbows down so that the body can be as close to the ground as possible. At this time, we raise some elbows and let the body go up a little, so as to start doing push-ups. Insist on completing a group of 30, 2 to 3 groups each time. This action mainly exercises our arm strength and chest muscles, and can reduce fat in our arms, chest, chest and back.