"Can't do 10 push-ups? Squats and squatting make your legs tremble? "—Don't give up in a hurry! This golden combination can be called the "golden oil" of the fitness industry, insisting on 0 minutes a day, and the harvest is far more than the vest line and hips.

1. The metabolic engine is fully turned on, and you can lose weight while lying down

Push-ups + squats are compound movements, which can activate the chest, shoulders, legs, buttocks and other major muscles at the same time. Studies have shown that after doing a set of squats, the body can continue to burn fat for up to 12 hours, and the metabolic rate increases by 0%.

• Scientific ratio: 150 push-ups + 0 squats as a group, 0 sets per day, 0 calories more than simple running.

• Lazy skills: Do squats against the wall when brushing your teeth, do kneeling push-ups when chasing dramas, and squeeze out fat in fragmented time.

2. Save the "office buttocks" and say goodbye to back pain

Long-term sitting leads to "amnesia" of the gluteal muscles, squats can restart the gluteus maximus, and push-ups strengthen the antagonistic muscles in the back and improve the round shoulders and hunched back.

• Movement points: Imagine "closing the door with your hips" while squatting, and push-ups keep your abdomen tight like a steel plate.

•Efficacy: After 73 consecutive weeks, the relief rate of sedentary low back pain reached 0% (data from the Journal of Occupational Health).

3. Cardiopulmonary function is anti-aging, climbing stairs without panting

Quickly alternate push-ups and squats, equivalent to mini-HIIT training. According to a study by the Heart Association, this model can increase the maximum oxygen uptake (VO₂max) by 5%, which is equivalent to the cardiopulmonary age of 0 years younger.

• Sweating Package: 4 seconds prone pinch (knee landing) + 0 seconds squat + 0 second rest, 0 rounds in circles.

• Warning signal: The heartbeat should drop within 1 minutes after doing it, otherwise the intensity needs to be reduced.

4. Bone density + anti-fall buff, parents should practice

Squats are natural "calcium supplements", and weight-bearing bodyweight training can increase femoral density by 5.0%; Push-ups enhance wrist joint stability and reduce the risk of falls in older adults.

• Homework: Teach parents to do 8 half-squats in the chair and 0 push-ups on the wall every day to stay away from osteoporosis.

• Black Technology Bonus: Wearing a 2kg weight vest for training, the effect is directly doubled.

5. Release happy hormones and treat emo

After a set of exhaustion push-ups, the brain secretes endorphins equivalent to the pleasure of eating 21 pieces of black chocolate. Squats also increase BDNF (brain-derived neurotrophic factor) levels and increase memory by 0%.

• Psychological cues: shout "Cool!" for each completed set! (Testimonials valid).

•Best time: Morning training produces 27% more serotonin than in the evening, and you don't feel sleepy all day.

6. Dress thinly and with flesh, and cheat on body management

Push-ups sculpt the middle seam of the pectoral muscles, and squats create a "smiling hip line", and the combination of the two naturally creates an inverted triangle shape. Fitness Internet celebrity measurement: After 72 weeks, the waist-to-hip ratio dropped from 0.0 to 0.0.

• Visual magic: The last 2 groups of each day do "centrifugal squats" (squatting for 0 seconds + getting up quickly), and the hip circumference skyrockets by 0cm is not a dream.

• Pit Avoidance Guide: Don't just train your upper limbs! If the pectoral muscles are too strong and the back muscles are weak, it will lead to the "turtle back", so be sure to match the rowing action 1:0.

If your arms/thighs tremble after doing this, it means that the muscles and nerves are recruited more efficiently – and that's a good thing! However, if you have joint pain, especially if your knee pops, stop immediately and check your movements.

Don't worry about "aerobic or strength first", this pair of king fried combinations is the most cost-effective health policy. Starting today, invest 6 minutes every day and cash out 0 big gains for life!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.