How to exercise if you don't want to go out

The weather is hot and you are worried about heatstroke when you exercise outdoors, so stay at home and practice your body! Today, I would like to share with you a few simple and effective weight-loss exercises that can be done at home and you can lose weight all over your body!

1. Squatting, bending, pressing down

Movement analysis: Hold dumbbells in your hand, stand with your feet apart, stand straight, your arms droop naturally, palms facing each other, abdomen, and balance. Support the weight of your body with your heels, bend your knees to squat, and lower your body until your thighs are parallel to the ground. Even with your legs, elbows level with your shoulders, bend your elbows, and lift the dumbbells above your shoulders. Even with both arms, lift the dumbbell above your head and turn your arms so that your palms face each other. Keep your shoulders down and your shoulder blades calm. Return to the starting position.

2. Lunge changes and side lifts

Action analysis: If you stand in the initial movement of Action 1, take a big step forward with your right foot and bend your right knee; your right knee should be in line with your right ankle; your left knee should be bent and your heel should be lifted. Bend over with your arms forward with the dumbbells on either side of your right foot. Straighten your body, place the dumbbells back on your sides, push your back feet, straighten your front feet, and return to the original position. After standing upright, do a side lift; raise your arms even with your shoulders; bend your elbows and wrists slightly. Lower your arms and return to the original position. Then repeat the entire routine, this time stepping out your left foot.

Key points: Work on the quadriceps, major tendons, hips, calves and middle parts of the shoulders; use the muscles of your back and abdomen to maintain balance.

3. A desperate move

Movement analysis: Stand, separate your feet naturally, straighten your legs without bending, place the dumbbell in front of your thighs, with your palms facing inward. Keep your spine balanced, do a hard lift and bend forward from your hips until you feel your thigh tendons stretch. Then bend your knees slightly, bringing your shoulder blades as close as possible, stretch your arms laterally, bend your elbows slightly, maintain an upright flying posture, and concentrate your weight on your thighs. Tighten your hips and return to the original position.

Exercise area: Mainly exercise thigh ligaments, buttocks, back shoulders and upper part of your back.

4. Lunge single-arm exercise

Action analysis: Hold a dumbbell in your right hand, stand with your feet apart, your left foot in front of your right foot, and your feet are 2 feet apart. Bend your left leg and place your left arm on your left leg; start leaning forward from your hips until the upper half of your body is at a 45-degree angle to the ground and hold a chair if necessary. The right arm hangs down naturally, in line with the right shoulder, with the palm facing inward. Keep the head, neck, spine and buttocks in line. Keep your shoulder blades as close as possible; then contract your back muscles, bend your right arm, and move up and down. Even the arms and left arms do the same movement to complete it once.

Exercise area: Mainly exercise the middle of your back, back shoulders and some biceps muscles.

5. Dumbbell push-ups

Motion analysis: Kneel on a mat, hold dumbbells in your hand, and place them on the floor. Spread your hands apart shoulder to shoulder width, with your palms facing the floor. Bend your arms and body downward until your forearms and upper arms are at a 90-degree angle. Support your body and return to your original position.

Exercise area: Exercise your chest, front hip and triple muscles. Think like a professional player. Athletes never consider when they go to the sports field, and prevent other activities from taking up your exercise time.