This is how a stay-at-home guy should exercise at home

　　How to use the equipment around you to exercise at home?

　　1. Use bed instead of mattress: You can do abdominal and leg raises, sit-ups, push-ups, ankle presses, splits and other activities on the bed.

　　2. Use door frames and tree branches to replace horizontal bars: You can do pull-ups, abdominal and leg raises on tree branches and door frames.

　　3. Use walls and windowsills instead of ribs: Do some exercises such as leg presses, shoulder presses, leg leans, kicks, and handstands against the wall.

　　4. Use chairs and benches as platforms: Put your feet on a chair or board to do push-ups to increase the difficulty of push-ups. Beginners can also do push-ups with their hands on chairs and benches.

　　5. Make use of small spaces: Do exercises that imitate movements such as leg raises, trotting, jumping, dumbbells, freehand exercises, shot put, and pulleys.

　　6. Squat exercises: It can strengthen the quadriceps, gluteus maximus and reduce arm and abdominal fat, make the lower limbs more curved, and at the same time expand the chest cavity and enhance lung capacity.

　　These fitness methods are also suitable for:

　　1. Hold the wall and do half squats to strengthen your legs

　　You need to choose a wall at home, hold the wall with your hands and slowly squat down with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, and squat down while squatting down. exercise , it can also eliminate excess fat on the legs and make the legs look better. Do three sets of 15 reps.

　　2. Bend over rowing to strengthen your back

　　This action mainly exercises the back. Not only does it increase strength, it can also reduce back fat and modify the back lines. Choose a hollow place to stand, holding two unopened bottles of mineral water in your hands. Bend your knees slightly, bend your waist, lift your chest and buttocks, and rely on your back strength to lift the mineral water up with your hands. At the same time, your shoulders should be adducted. Do three sets of 12 reps.

　　Lie prone and straighten your waist: This action mainly exercises your waist. Lie prone on the bed at home, hold your head with your hands, and then lean on your waist to lift your upper body upward. To enhance waist strength, do three sets of 15 reps.

　　3. Sitting, abdominal tightening and leg raising

　　This action mainly exercises the abdomen. Place a single stool in the open space at home, sit on it, lift your legs by the strength of your abdomen, and cross your legs upward.

　　This will reduce excess abdominal fat and make the abdominal muscles strong and perfect. Lift up 15 times each time and do three groups. You can take a short rest in the middle, but it should not be too long.

　　4. Biceps lift

　　This action mainly exercises the hands. It can be done just sitting on a stool at home, it's very simple. Use two unopened mineral water bottles as dumbbells and lift them upwards in parallel, but remember to keep your upper arms close to the torso when doing it, fix them and use the power of the biceps to contract the biceps to increase hand strength. Do three sets of 15 reps.

　　5. Push-ups strengthen chest muscles

　　This action is mainly to exercise men's pectoralis major. In the living room or dining area at home, find two separate stools, one on each side, use both hands as support, and just lean over them. There are 12 people in a group, and you need to do three groups. Remember when doing push-ups, keep your abdomen and chest up, and stretch your chest as much as possible to make your chest muscles full and shapely. In addition, this action also has the effect of correcting hunchback. (Reference website: Wenkang male)