Many people often have a misconception that the only way to lose fat and gain muscle is to work out in a gym and have a professional fitness trainer to guide them. The pace of life in modern cities is too fast, and there are many chores to deal with when you get home from work, so many people can't find the time to go to the gym again, which has become an excuse for many people to be lazy and not exercise. In fact, as long as we master the method, no matter where, is at home can also be fitness, and can completely achieve the effect of fat loss and muscle gain. The following I will give you a brief explanation of these groups of movements!

1, push-ups 20, do 4 sets

Push-ups is a major exercise upper limbs, waist and abdominal exercise, especially can increase the pectoralis major muscle exercise effect, exercise muscle groups triceps, front serratus, deltoid front bundle, in physical education and military training are often used, belong to the basic physical training program. The correct practice of push-ups is: head, torso, legs into a straight line, arms and shoulders flat, two arms slightly wider than the shoulders, each action down and up the best stay 2-3 seconds time, so that the exercise muscle effect is better.

2、Bobby jump 10, do 4 groups

Bobi jump is a full body exercise action, belongs to the relatively high difficulty of the action, can adhere to do 4 groups of people is quite powerful. This action can exercise to most of the muscle groups, can also enhance the cardiorespiratory function, burn fat. The correct way to do the Bobby jump is: squat, hands on the ground, slightly wider than shoulder width, both legs backwards, legs straight, do a push-up action, then bend your legs and tuck your abdomen to jump forward, and finally jump upwards with your legs together and both arms straight up to hit your palms. This process landing attention to cushioning, so as not to cause injury to the joints.

3, flat support 1 minute, do 4 groups

The movement of the flat support is similar to the push-up, except that it is kept stationary, can exercise to the transverse abdominal muscles, many celebrities will adhere to the exercise flat support, because it can be good to shape the back, waist, hip lines, so you look more attractive. The correct way to do this is to lie down on a yoga mat, bend your elbows to the ground, straighten your torso and keep your body in the same plane, tighten your abdomen and tighten your pelvic floor muscles, this movement looks simple, but it is actually very tiring, so be sure to hold on to it.

4, sit-ups 50, do 4 groups

This action can exercise the abdominal muscles, enhance abdominal strength, but also to prevent gynecological disease Oh. The correct practice of sit-ups is: supine posture, legs together, bending knees 90 ° or so, two hands can be placed behind the head, the body bent forward into a sitting position, the back and the ground into 45 ° best, repeated practice, the number of times in the first minute about 20, and then slowly increased to 50, do remember to relax the abdomen, to prevent the next day abdominal muscles too sore.