No matter what kind of exercise you do, it is always good for your body if you keep doing it for a long time, whether you are looking at it from the point of view of getting healthier or maintaining your figure. The reverse is also true: People who are able to exercise for a long time are different from the rest in terms of their inner health and their outer appearance, and they have a better temperament, which is the benefit of exercise.

If you are able to keep exercising for a long period of time, you will be able to maintain your figure by burning calories, but you will also have a positive effect on your body by exercising as a motivator. For example, exercise will help you to develop and maintain healthy eating habits more quickly, and it will also help you to have a more regular routine and to sleep well. So, if you are around someone who can be consistent with exercise, then they must be very self-disciplined.

Although there are many benefits to exercising consistently, what we care most about is the external appearance of our bodies. What we care most about is how we can maintain our bodies through exercise, or how we can shape our bodies to make them look better. Of course, in our external pursuit of exercise, the internal benefits of exercise will be the same, but our focus will be different, but the benefits will be the same.

When it comes to exercise, the most popular ones are the ones that are easy to perform and easy to execute, the ones that are relatively less complicated, and the ones that are suitable for most people to do. For example, none of the following exercises are complicated and can be done at home, not only to burn fat, but also to shape the body. If you don't have time to arrange exercise during the day, you can exercise at night, but you need to pay attention to regular work and rest and not to sleep too late.

Movement one: Open and close jump

Stand in the most natural way, with your feet not completely together, but open at the same distance as shoulder-width apart, and your hands on either side of your body. Jump off to the sides with your feet, at the same moment as you land, both arms also cross over your head and perform a high five above your head, jump again with your feet and return to the position you started with, restoring both arms as you land, do 20 reps.

Movement 2: Kneeling push-ups

Use the knees and palms of the body together on the ground to hold the body up, head up, abdomen should be tense, and the back should be straight, shoulders, hips, thighs are in a line, both arms are perpendicular to the ground, let the body move down, while the elbows bent, move down to the lowest point and then straighten the arms, the body again, do 20 times.

Movement 3: Deep squat side kick

The distance between the heels of both feet is equal to shoulder width, the knees should be facing the same direction as the toes, the squat should be natural, the hips are moving backwards, not sitting directly down. Stand up until your thighs are parallel to the ground, then lift one leg and kick it to the side.

Movement 4: Mountain running

Bend down and place both arms naturally directly underneath your shoulders, and keep them parallel to each other and straight. Keep your legs straight back, but make sure your body is in line, don't collapse your back, keep your back straight and tighten your abdomen. Then, keeping your hands stationary, lift one leg forward to lift the knee, then withdraw the leg afterwards and repeat the movement with the other leg, alternating between the two legs, 20 times on each side.

The unarmed exercise compared to the use of equipment for exercise, there are not too many restrictions, but also not too big place, the implementation is relatively convenient, so for the general office workers are more practical, and the action is relatively simple, easier for people to adhere to do, unarmed exercise exercise preferred, not limited to the location without space, adhere to the effect from the present.