What is fitness and exercise for? We know that exercise is a thing that helps with physical and mental health. People who exercise for a long time can not only control their weight, say goodbye to obesity and let their bodies slowly slim down, but also improve their cardiorespiratory function so that you can maintain a youthful body, vigorous energy and effectively resist the onset of aging.

However, sports and exercise is also something that needs to be adhered to in order to make gains, not three minutes of enthusiasm and no execution. If you want to start working out, it is important to keep up the motivation and perseverance to reap the benefits of fitness.

There are many different ways to work out, and there are many flexible ways to work out. In addition to aerobic exercise, there is also strength training, and in addition to weight training, there is also self weight training, so you can choose the way that suits you to work out.

Fitness workouts don't have to be outdoors or in a gym, we can also work out at home. The epidemic of the past few years has shown us the importance of health and more and more people are aware of the importance of fitness.

And home exercise is also a good choice, just need free time to practice up, spend half an hour a day to exercise, not only can create a better body line, but also effectively strengthen the body, enhance the immune system and resist the invasion of disease.

If you can insist on half an hour of exercise every day for more than 2 months, your body will definitely be slimmed down a notch and you will become more confident.

The following is a set of self-weight movements suitable for home exercise, which can be practised in just a few hours to help you gain muscle and lose fat, and build a good body.

Movement 1: Open and close jump (60 seconds, 4 sets of repetitions)

Stand in a standing position, tighten the abdominal muscles, then open both hands and feet at the same time when jumping, resume the standing position when jumping again, keep the forefoot on the ground and get used to a slightly bent state, which can reduce the pressure on the knees.

Movement 2: Deep squat with side leg raise (10-15 reps, repeat 4 sets)

This movement is a compound movement of deep squat and side leg raise. We need to master the correct posture of deep squat, avoid knee buckling, straighten the back muscles, slowly squat down to the same height as the knees, resume the standing position at the same time, carry out side leg raise training.

Movement 3: Deep squat jump (10-15 reps, 4 sets)

This movement is a deep squat to restore standing posture while performing jumping exercises, which can improve the body's explosive power and lower body stability.

Movement 4: Single leg hip bridge (10-15 reps on each side, 4 sets of repetitions)

Lie on your back with one leg bent at the knee to support the ground and the other leg straight, then slowly lift your hips until your thighs, abdomen and shoulders are in the same straight line, then return to your original position.

Movement 5: Mountain run (30 seconds, 4 sets of repetitions)

In a prone supported position, brace your hands on the ground with straight arms, keep your body in a straight line, then alternate knee lifts.

Movement 6: Plank support open and closed jump (10-15 reps, repeat 4 sets)

Prone bent elbow position, keep the body in a straight line, tighten the core muscles, then alternate leg open and close training.