Many friends ask if there is a way to exercise without going to the gym. Xiaobian will sort out some effective fitness exercises that can be exercised at home and in the office.

The first action: push-ups, targeted at the site: pectoralis major.

Exercise method: In the living room or dining area at home, or even in the open space of the room, any place where there is enough space for you to put two benches on the left and right, and then use your hands as support and lean over on the chair. The standard of doing push-ups is the same as that of doing push-ups every day. Take 12 as a group and do three groups at a time.

Precautions: When doing push-ups, remember to tuck in your abdomen and chest, and try to stretch your chest to make your muscles full and stylish. Keep doing it every day, the lines of the chest will be more obvious, and it will also help correct the hunchback.

The second action: sitting and abdomen, aiming at the part: abdomen.

Exercise method: put a stool in the living room at home, then sit on it, lift your legs by the strength of your abdomen, and cross your legs upward. Lift 15 times each time and do three groups. You can have a little rest in the middle at the beginning, but the rest time should not be too long.

Note: this action is mainly aimed at abdominal exercise, reducing excess fat in the abdomen, tightening abdominal muscle lines, and making abdominal muscles more firm and perfect. When doing the action, pay attention to lift the legs by the amount of the abdomen and feel the stretching of the abdominal muscles.

The third action: squat on one leg, aiming at the part: the leg.

Exercise method: put all the weight on your right foot. Bend your knees and move your hips back until your thighs are parallel to the ground. Lift your arms forward at shoulder height. Lift your body with your right foot and complete it 20 times on each side.

The fourth action: holding the wall and crouching, aiming at the part: the leg.

Exercise method: Choose a wall, and slowly squat down by the strength of your legs while holding the wall. It is best to hold a small object in your hand at the same time, with 15 as a group, and do 3 groups at a time.

The fifth action: lift the leg on the side, aiming at the part: the leg.

Exercise method: the left arm supports the ground, the right arm is raised, parallel to the shoulder, and the right leg is raised. Put down your right leg and lift your left leg. Keep the torso and hips in position. Repeat the action. Do ten movements on the left and right legs.

The sixth movement: squat and jump, targeting the part: the leg.

Exercise method: Keep your feet shoulder-width apart. Bend your knees, move your hips back, and swing your arms at your sides. Jump up as high as possible. Swing your arms above your head. Gently chest and hip land. Jump off the ground as high as possible. Continue to use arm strength to raise your chest. Complete 10 set of actions.

Note: this action can effectively exercise the leg muscles, eliminate the excess fat in the legs, and the shape of the legs will become better. Remember to keep your upper body straight while squatting, and don't hurry up and down.