In recent years, with the increasing improvement of people's living standard, keeping healthy has become a hot topic. And fitness, an important part of keeping healthy, is becoming more and more popular. Most of exercises we are familiar with in fitness need the help of facilities to complete and that’s why so many people would rather go to gym for fitness, where professional guide and well-equipped facilities are provided. However, because of the outbreak of COVID-19 this year, so many people have to keep fit at home. And therefore, here are 4 exercises to share with you, which not only are enforceable at home instead of going to the gym, but also are helpful to strength training and will keep you in shape.
1. Self-weight squat
Squat is one of the most important forms of strength training. You need to keep your body straight before you start and your hips should be lower than your knees. Squat can be very good exercise to strengthen thigh muscle and enhance cardio-pulmonary function, because people greatly stimulate fiber inside muscle in process of squatting and muscle contracts and stretches freely. Besides, it burns the fat of your hips and legs. As a result, training of deep squat is very necessary.
2. Russian twist
The Russian twist is a versatile exercise, but it mainly aims at the rectus abdominis and the external oblique. This is a very effective way to eliminate flab from our abdomen and waist, so it's a popular exercise to reduce abdominal fat and get “Apollo's belt”.
You need to sit on the mat with your knees bent and your feet off the ground. Keep your lower back straight and your upper back slightly arched. Turn your shoulders to move your arms. Exhale as you turn your shoulder to other sides while inhale as you straighten your body.
3.Push-up
All of us must be familiar with push-up. Since it is not restricted by the field and equipment, it can be done anytime and anywhere and it’s simple and effective way of strength training.
When you are doing push-up space, remember that the gap between hands is shoulder-width or slightly wider than the shoulder. Keep your core tensioned and the body is in a straight line.
4. Plank
The plank is easy to learn. There is no need for a personal trainer and all you need to do is that just hold your body up flat and keep it as long as possible. No professional equipment required except for physical strength. Not only does it exercise the transverse abdominis, but also strengthens the core.
Lie down on the blanket with your back up and extend your arms straight to the floor. Support your weight with your toes and arms. Bend your arms at a 90-degree angle to the floor and keep balance as long as possible.
Last but not least, persistence comes first. A seemingly small and continuous exercise will provide many health benefits for decades to come. Now, for the sake of your health, spend you’re a little time to keep fit!
Exercise can be dangerous if you don't know how to do it correctly. Hence, you can search for relevant videos on YouTube to learn the correct way. There are lots of people who are specialized in fitness and can give you some advice. You can watch the guide videos online as well as download them for offline playback in case of network outage. You can make use of a third-party downloader software to finish the task if you don’t know how to download videos from YouTube directly. Here, I recommend you can have a try at Leawo Video Converter, which can download videos from 1000+ websites in high speed and original quality.
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