Nest at home fitness program-elementary introduction

　　The answer to whether you can exercise without going to the gym is yes. But it depends on what your goal is to maintain a firm body shape. Let me share with you some solutions that can be used at home.

　　Home exercise for beginners

　　The goal of this beginner’s exercise program is to exercise the muscle groups that maintain core stability and core strength. You don’t need any special equipment. You can do it in one training session, or you can split them up several times a day.

　　Set 2 to 3 sets of training, and repeat each set 10 to 12 times. If you can only do 4 to 6, that’s okay. Because the purpose of this is to make you tremble a bit during the last practice, which means it is in place. In each subsequent week, increase the repetition of each group until you can finally do 3 groups of 12 reps.

　　Here are four exercises to start a home exercise program:

　　Push-ups: When doing push-ups, the correct posture is essential. I won’t go into details about the specific standards. Anyone who uses a bit of a snack will know how to learn from the overwhelming free videos. When you can do it 10 to 12 times without shaking the core instability, you move on to the next stage.

　　Step squats: First do a set of simple step squats, which help strengthen the buttocks and thighs. If you can’t finish it, you can use a wall or chair to keep your balance. When you can do 10 to 12 retreat squats without support, try an up squat.

　　Squat: Help build firm buttocks and thighs. Keep the hips clamped throughout the process. The feeling of sinking hips imagine that you are sitting on a chair. The two squatting methods in the picture below are correct, and feel for yourself which part is stronger.

　　Plank support: Plank support exercises can strengthen the abdominal muscles and those that support the back. First maintain the flat position for 15 seconds. When you become stronger, advance to 30 seconds, eventually 90 seconds, and even load.