Exercise 1 hour every day after get off work, and after 3 months, you will be in good shape. Watching other people sweating in the gym, you want to do the same, however, the reality is either no energy or no money, how to break this embarrassment?

Today I will teach you a way to save money and effort. All you need is a mineral water bottle, and fitness shaping is easy!

First, we need to prepare a bottle of water according to our needs. A bottle of about 500 ml of mineral water is equivalent to 0.5 kg of dumbbells, 1.5 liters is equivalent to 1.5 kg of dumbbells, and 5 liters of water is equivalent to 5 kg of dumbbells. If you feel that bottled water is too light and unsatisfactory, bottled water is fine...  

Arnold Press: Pushing up while also training the front and middle of the deltoid, while keeping the biceps and triceps stable, has all been exercised. In the process of rotation, the rotator cuff also participates in the maintenance of the stability of the shoulder joint, and it is also an exercise for the rotator cuff muscles, so the entire Arnold press is a comprehensive exercise method for the entire shoulder joint and upper arm muscles.

First do the action of lifting the mineral water bottle with one hand, hold the mineral water bottle in hand, palm facing you, bend your elbow 90 degrees, push the bottle to the top of your head with your palm facing forward, and then return to the starting point.

After 4 repetitions, do the same thing with the water bottle in the other hand.

Front raise: This action has a good training effect on the endurance of the deltoid and shoulder muscles. Mineral water bottles must be filled with water to achieve the effect of exercise. When holding the water bottle in front of your hand, open your arms after switching the water bottle.

Leaning over the bird: It is a common exercise to exercise deltoid and upper body strength. Take two water bottles, then lean over, imagine yourself as a bird, and spread your arms out to the sides.

The above arm exercises need to be carried out in small amounts, 3 to 5 groups at a time, 8 to 10 times in each group. The key is to standardize the action, not to rely on inertia, but to feel the strength of the arm.

Remember, don't fully straighten your arms, as this can put pressure on the ligaments on either side of the elbow joint, which can lead to strains over time.

Kick the legs to hide the bottle: Put the mineral water bottle on the ground where the calf is, with both legs off the ground, tighten the abdomen, and repeatedly kick the legs left and right, so as not to let the mineral water bottle overturn.

Kick to get the bottle: Do a cycling motion with your feet, tightening your abdominal muscles, and the water bottle is swapped between your legs during the kicking motion.

Sit-ups and rotations: The combination of crunches and Mason twists exercise the rectus abdominis and obliques, and holding a mineral water bottle can increase the weight.