No Gym, Top 4 Body exercises make you strongger!无需健身房，坚持这四项基本动作就足以增长肌肉延年益寿。

Описание: Can't get to the gym?
You can get lean and strong at home.
Here are my Top 4 Body Weight exercises you can use to hit every muscle group at home:

1. Push Ups
Muscles targeted:
⚬ Chest
⚬ Delts
⚬ Triceps
Tips:
⚬ Shoulder width hand position
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum hits the ground
⚬ Explode back to the top and repeat

2. Squats:
Muscles targeted:
⚬ Quads
⚬ Glutes
Tips:
⚬ Feet flat on floor
⚬ Drop hips down
⚬ Work toward femur hitting parallel with floor
*Squat to a chair if starting out.

3. Lunges:
Muscles targeted:
⚬ Quads
⚬ Glutes
⚬ Hamstrings
Tips:
⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Push back to starting position and repeat
*If you have knee issue move front foot further forward to avoid knee
4. Bird Dog:
Muscles targeted:
⚬ Core
⚬ Lower back
⚬ Glutes
Tips:
⚬ Keep your back flat and hips level
⚬ Extend opposite arm and leg fully
⚬ Move slowly and with control
⚬ Focus on stability, not speed
Can't balance?
Start with just the legs or arms and build up.