Maintain a Good Figure by Doing 4 Hand Exercises at Home
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At home, besides eating and sleeping, your figure will easily decline and your physical fitness will decline. So, how to maintain vigorous physical fitness at home?
Don't ignore exercise at home, don't always sit. We can choose some suitable fitness exercises for home, such as yoga, jumping rope, aerobics, and stretching.
Good figure belongs to disciplined people, laziness will make you gain weight and accelerate aging.Today, let’s recommend 4 hand exercises to keep you in vigorous physical fitness all day!
This set of exercises combines aerobic and anaerobic training, which can help burn fat and shape your body, and also improve muscle mass and resistance, maintain a good figure, and be a little girl or little handsome after the year after the Spring Festival.
First exercise: High KneesHigh Knees is both a warm-up exercise and a fat-burning exercise.
This exercise is most beneficial for people who sit for a long time. High Knees can stimulate the hip and leg muscles, promote fat burning.
If you persist in high knees for 1 minute, you will feel your legs start to become powerless and sore, and the height of your legs will become lower and lower. At this time, you can rest for 30-60 seconds, then continue high knees for 1 minute, and repeat training more than 5 times.
- Action requirements:
- Stand naturally, tighten the core muscles of the waist,
- Try to raise your legs as high as possible, and move your arms along with your body,
Your knees should be at the hip position, and perform alternately with the fastest pace.
Second exercise: Push-ups
Push-ups can exercise our biceps and chest muscles, which in turn drive the development of the shoulder, back, and abdominal muscles. It is a golden exercise for upper body training.
The number of push-ups completed represents your physical fitness level. The more you can complete continuously, the better your physical fitness level. Generally, young people can complete more than 30 push-ups, and completing more than 50 push-ups is excellent.
When you are bored at home, you can try to challenge push-ups with your family to see how many push-ups you can complete.
- Girls can’t complete standard push-ups, they can lower the difficulty and change to kneeling or inclined push-ups.
- Action requirements:
- Keep your body on a horizontal straight line, avoid hunching your back,
- Your hands should support your chest position, and your arms should be at a 45-degree angle with your body.
The exercise speed should not be too fast, continuously do until exhausted, rest for 30-60 seconds and continue.
Repeat, accumulate 100 times.
Third exercise: Squats
Squats exercise our hip and leg muscles, and can also stimulate the waist and abdominal muscles. It is a golden compound exercise. Fitness enthusiasts in the gym, squat training is one of the actions they cannot ignore. When muscle gain and fat loss encounter bottlenecks, strengthening squat training can help them achieve muscle dimensional breakthroughs, and promote body fat burning.
- For people at home, performing hand squats can also effectively exercise the body, improve flat hips, and improve hip lines, and modify leg lines. It is recommended to perform squats once every other day, and complete 100 squats each time, and complete it in the shortest time, and the training effect is the best.
- Action requirements:
- Maintain the stability of the trunk, your legs should be slightly wider than your shoulder width,
- Your feet should point 45 degrees to the sides,
Your knees should be in line with your feet,
Lower your body until your hips are lowered, and feel the force of your hips, pause for 1 second, and slowly restore the standing posture.
Fourth exercise: Plank
This exercise exercises the core muscles and strengthens the abdominal strength. When your plank is less than 30 seconds, it means your core muscles are very weak, and you need to strengthen training. When you progress to more than 1 minute, it is ok.
- Plank cannot exercise the waistcoat line abdominal muscles, but it can modify abdominal lines, strengthen physical endurance, help you relieve irritability, improve hunchback appearance, and improve physical aura. It is recommended to do 3-4 sets of plank, until exhausted, and do 1 set.
- Action requirements:
- Same as push-ups, keep your shoulder, hip, and foot parts on a straight horizontal line,
- Your arms should be bent at 90 degrees, and located on either side of your shoulders,
