4 Exercises at Home to Strengthen Your Body, Boost Your Boyfriend's Combat Fitness, and Maintain Vigorous Physical Fitness

Original content, plagiarism is punishable!

Nowadays, after getting off work, people go home to eat dinner at 9 pm, do a quick shower, and watch TV until more than 10 pm. They overwork themselves, depriving them of time for exercise.

Lack of exercise, the habit of prolonged sitting, is like slow self-destruction, gradually damaging one's body and accelerating fat accumulation, leading to decreased physical fitness and obesity. Your immunity will also decline.

Strengthening exercise can improve one's immunity, resist bacterial invasion, and maintain vigorous physical fitness, preventing obesity. So, busy workers who cannot guarantee exercise time and lack time to go to the gym or outdoor exercise, how can they maintain a healthy and young body with a standard physique?

In fact, we can utilize fragmented time for exercise. After getting off work, spend 20 minutes at home, and you will sweat profusely, effectively strengthening your body and boosting your combat strength.

Below, we share 4 suitable at-home self-weight exercises, and if you persist for 6 weeks, your physical condition will be vastly different.

Exercise 1: Bulgarian Split Squat

Bulgarian split squats are well-suited for home exercise. This action can exercise the gluteal muscles and leg muscles while improving one's balance ability and stability. Bulgarian split squats will strengthen the lower limbs, prevent leg muscles from atrophy, and make you look younger.

Standard action:

Extend one leg forward by about two shoulder widths,

Maintain balance, keep the upper body upright;

Then slowly squat down, do not let the back knee touch the ground;

When the front thigh is perpendicular to the lower leg, pause briefly;

Then slowly return to the original trajectory, from the knee-bending state, stand up straight again.

Newcomers can optionally not retract the front leg, and once they have some experience, they can try to retract the front leg and return to a natural standing posture.

Perform 10-15 reps on each side, repeat 3-4 sets.

Exercise 2: Push-ups

Push-ups are a compound exercise that strengthens the chest muscles and biceps. They can increase the size of the arms and chest muscles, strengthen arm strength, and improve one's overall health index.

If a male can continuously perform 30 push-ups, and a female can perform 8 push-ups, this indicates that your body health index is above the passing line. However, many people fail to meet the criteria.

Lack of exercise and sedentary work lead to a decline in arm strength. But after persistent training for a period of time, the number of your push-ups will significantly increase.

Standard action:

In a supine position, with the arms and feet on the ground,

Keep the shoulder, hip, and leg lines on a straight line,

The angle between the arms and the body is 45-60 degrees,

Let the chest and arms move down, and the arms move from a straight-arm position to a bent-elbow position,

When the arm and forearm are in a vertical state, pause briefly, then pull the body up again.

Exercise 3: Simple Bunny Jumps

This action combines the movements of squatting and jumping, exercising multiple muscle groups, and quickly improving cardiopulmonary function, making you breathe rapidly and your heart beat faster, which helps improve overall fitness and enhance lower limb power.

The standard Bunny Jump training is of high difficulty, and the number of completed repetitions is relatively small. We can start with Simple Bunny Jumps, replacing push-ups with arm-straight support, which is easier to persist in.

Standard action:

Wide stance, then slowly squat down like a squat;

After squatting, the body is supported by the hands, and the legs are extended behind, forming a supine support state;

Then retract the legs and arms to return to the squat posture;

Then restore the standing posture, raise the hands above the head, and jump upward, repeating the action.

Exercise 4: High Knees

This action is equivalent to running in place, mobilizing the body's fat for functional use, promoting the body's combustion, helping to eliminate big thighs, plump hips, and belly fat, and exercising cardiopulmonary function, while gradually slimming down.

Standard action:

Maintain a natural standing posture, avoid hunching over and hunching forward, and tighten the abdominal muscle group;

Then alternately raise the knees high, when the thighs are raised to the level of the ground, lower this leg, and switch to the other leg;

The arms can move along with the action, and the action is repeated.