What safe and healthy exercises can be used for fitness during the epidemic?

I will introduce three simple and effective actions that can be done at home:

First: Push-ups

Action points: face down, lying on the ground or mat, feet together, knees slightly bent, toes pointing to the ground. Hands shoulder-width apart, palms on the ground. Keep your abdomen closed. Inhale and get up, support your body with your hands and move upward until your arms are straight. Don't open your elbows too much. Keep the head and neck on the same plane as the trunk, and don't tilt or sink your back. Exhale and lower your body to the ground.

Training site: pectoral muscles, triceps brachii, shoulder and back muscles.

Second: key points of belly rolling: stick your back to the ground, lie flat on the ground, cover your ears with your hands or gently touch your temples. The abdominal muscles contract and lift the trunk to the legs. The lower back should support the body stably, and the balance point of the body should be under the ribs. Finally lower the torso to the starting position.

Training site: rectus abdominis

Third: lunge

Action points: Stand with your feet shoulder width apart and your toes forward. Take a big step forward with your left foot, keep your abdominal muscles tight and your upper body straight. Slowly lower your right knee, like kneeling, while keeping the other knee bent 90 degrees. Sink your body directly above the floor, keep this posture for a while, and finally return to the initial position. The left and right feet alternate to complete an action. Your knees should not touch the ground during the whole journey.

Training site: quadriceps femoris and gluteus maximus.

By mastering these three movements, we can keep a certain muscle mass at home and even increase a certain muscle mass.

Fourth: flat plate support

How to say this movement is very useful, but it is mainly static. If you feel exercise, you don't feel sweaty.

Of course, these exercises need to be moderate. Don't try to be fat. As long as you feel sore, it means that you have the effect of exercise. We don't need to exercise too much. The effect of this accumulation is still very good.

Fifth: Pull-ups

This is also my favorite sport. Make a horizontal bar at home or buy one online. Every time I finish, I feel stronger. If you can't do one at first, you will feel a sense of accomplishment if you do twenty or thirty later. This exercise can not only exercise arm strength, but also exercise abdominal muscles and back. Exercise places are relatively complete. Although there will be cocoons on your hands if you do it for a long time, I think it's all trivial.