As people reach middle age, maintaining health becomes particularly important not only for themselves but also for their families. Many people lament that they have no time and no place to exercise. In fact, by simply setting aside 2 – 3 hours per week to do some simple exercises at home, one can effectively maintain their physical condition without overly complex or flashy movements.
The following three classic fitness moves are especially suitable for those who don’t have time to go to the gym, and are shared with everyone here.
🟩 1. Push – ups Effect: Strengthens chest muscles, shoulders, and arm strength while enhancing core stability. Key points of the movement: Place your hands on the ground, keeping your body in a straight line with the angle between your upper arms and trunk about 45°. Bend your elbows to lower yourself until your chest is close to the ground, then push up forcefully. Beginners can start practicing with knee – supported push – ups. Do 15 – 20 repetitions per set for 3 – 4 sets.
🟩 2. Squats Effect: Works out leg and buttock muscles, enhances lower – body strength, and helps improve male function. Key points of the movement: Stand with feet shoulder – width apart and keep your back straight. Slowly squat down until your thighs are parallel to the ground, then stand up. Repeat 20 – 30 times for 3 – 4 sets.
🟩 3. Glute Bridges Effect: Strengthens gluteal and lower back muscles, which helps improve lumbar and back health. Key points of the movement: Lie on your back with knees bent and feet flat on the ground. Lift your hips until your body forms a straight line from shoulders to hips to knees. Hold for 1 second while continuously contracting the muscles, then lower down. Repeat 20 – 30 times for 3 – 4 sets.
🟩🟨🟥 Matters needing attention: • Gradual Progression: Adjust exercise intensity according to your own situation to avoid excessive fatigue. • Regularity: Exercise no less than twice a week, and it is recommended to work out 3 – 4 times, each lasting 45 – 60 minutes. • Diet Combination: Combining a healthy diet with exercise yields better results.
These moves are simple and practical, making them very suitable for completion at home. Forming a habit can greatly help middle – aged people maintain health, vitality, and a good physique.
