How to exercise at home
How to exercise at home, below I will recommend some simple exercises that you can do at home. We only need to use some simple household items around us. You can start exercising, so how should we do exercise at home? Let’s take a look below! How to exercise at home 1
Abdomen
The "abdomen" worries many people. If the "belly" is bigger, it means "belly". How to get effective abdominal exercise?
Mainly include the following movements: sit-ups with leg rests, leg raises while lying on your back, and seated leg curls.
The exercise effect on the abdominal muscles is very good. It can give you a confident feeling of soreness after each exercise.
Leg rest sit-ups
This movement focuses on exercising the upper abdominal area.
We can use the edge of the bed or a chair as long as the height can allow the calf to lie flat.
Starting position: Lie on your back on the ground, put your calves parallel to the edge of the bed, so that the thighs are perpendicular to the ground, and your hands can be interleaved in front of your chest or your hands can be crossed behind your neck.
Action process: Slowly bend the shoulders toward the knees until the shoulder bones are 1 to 2 inches away from the ground, and keep still for one second. Then, return to the starting position. Repeat.
Training points: When flexing and contracting, in order to better contract the abdominal muscles, keep the lower back close to the ground. At the beginning of a weight training program, avoid jumping or bouncing during each lift.
Supine leg raise
Key training areas: lower abdominal area and upper thigh flexor muscles. This movement can also be done with the help of a relatively wide stool beside the bed (preferably the edge can be grasped). If possible, you can use a professional inclined board. What is commonly used at home is two stools put together.
Starting position: Lie on your back on a bench, with your lower back close to the bench and your legs together and straight.
Action process: Keep the trunk and lower back close to the ground, bend the knees slightly, and lift the legs upward until the thighs are vertical to the trunk. Then, slowly lower your legs. Repeat.
Training focus: When the back is always close to the bench, it tightens the lower abdominal muscles. If the lower back is bent or lifted off the bench, it will affect the contraction effect of the lower abdominal muscles.
Sitting leg contraction
In the starting position, sit on the edge of the stool and support your hands back on the stool. Extend your legs straight forward.
Action process: Bend the knees and retract the calf to the highest possible point, completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straightened, inhale when retracting the calf, and exhale when lowering .
Key points to note: This action is relatively simple, and its effect depends entirely on the height of the knee lift and the speed of the action. The higher it is, the slower it is, and vice versa, the smaller it is.
Upper Body
Some simple exercises for the upper body: push-ups and dumbbell flyes.
Push-ups
Push-ups are a good exercise, and long-term exercise for teenagers is very helpful for their bone development. Push-ups are also an important part of strength training. Their main function is to improve the strength of the upper limbs, lower back and abdominal muscles.
Starting position: Support the body with both hands, arms perpendicular to the ground, stretch legs behind the body, maintain balance on the toes of both hands and feet, and keep the head, neck, back, buttocks and legs The key points of the leg movement in a straight line: the whole body is straight, rising and falling levelly.
Action process: Bend both elbows to the outside of the body, and lower the body to basically close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to your original position.
Key points of the movements: Keep the whole body straight and rise and fall levelly. Difficulty: Bend your elbows and push straight.
Dumbbell Fly
Dumbbell Fly, if conditions permit, you can try this action. You need a pair of dumbbells that suit you. Key training areas: pectoralis major and deltoid muscles.
Starting position: Lie on your back on a flat bench, holding a dumbbell in each hand, palms facing each other, push up until your arms are straight, supporting them above the chest.
Action process: Hold the dumbbells in both hands and drop them to both sides in parallel, bend your elbows slightly, drop the dumbbells until you feel the muscles on both sides of the chest are fully stretched, and drop the upper arms below the shoulders. horizontal line. When the dumbbell drops, take a deep breath. Exhale as you lift the bell back to its original position.
Training points: If the dumbbells are dropped to both sides and the arms are straight, it will be difficult for the chest muscles to feel stretched and contracted.
Forward stride
As long as there is enough space for this movement, use dumbbells to achieve the effect of increasing the pressing weight. Key areas to work on: glutes, hamstrings and quadriceps.
Starting position: Stand with feet together and hold dumbbells in both hands. Take a big step forward with your right foot first. Then, slowly squat down, bend your right knee forward, straighten your left leg slightly and sink it.
Action process: When squatting to the lowest position, straighten both legs upward at the same time, and take your right foot back. Then, take a big step forward with your left foot and squat. Repeat.
Training points: If you stand up to three-quarters of the squat or when you are about to straighten for a short distance, you mainly use the quadriceps to contract forcefully. This action can also be performed as a front squat on the spot, with the left and right feet alternately practiced. How to exercise at home 2
Benefits of squatting to benefit the whole body
1. Strengthen joints and bones
Squatting can strengthen the waist, hips, knees and ankles Increase the range of motion of the joints, enhance the flexibility of the knee joints, and delay joint aging.
2. Can enhance muscle strength
Regular squatting exercises can enhance muscle strength, especially the muscle strength of the lower limbs; the strength of the two legs is enhanced, which can effectively prevent Fall down and walk with your body feeling relaxed and full of energy in your life.
3. It can improve blood vessel function
It can dilate micro and small arteries, reduce the peripheral resistance of the heart, improve the elasticity of micro and small arterial blood vessel walls, and effectively lower blood pressure.
4. Delay brain decline
Squatting can strengthen the mobility of the legs, enhance sensory stimulation from the outside world, and delay brain decline.
5. Can promote metabolism
Squat exercise mainly relies on the flexion and extension of the two legs to support the weight of the body above the trunk.
When squatting, the weight of the body presses down on the blood vessels in the leg muscles, speeding up the venous blood flow of the lower limbs to the heart; when the body rises, the weight of the body releases the compression of the muscles of the lower limbs, thus Arterial blood pumped by the heart quickly enters the lower limbs.
Repeatedly squatting, getting up, and squatting again can speed up blood circulation and metabolism.
6. The weight loss effect is obvious
Squatting can consume a lot of calories and lose excess body fat, especially the fat accumulated in the buttocks and thighs. In addition, squeezing the abdomen when squatting can promote the burning and decomposition of fat around the abdominal organs and reduce fat accumulation.
7. Exercise can relax the spirit
It can temporarily put aside worries and stress of life, relax the spirit, regulate emotions, and increase the joy of life, which is good for people's health. There are benefits to both physical and mental health.
These five squatting methods are the most healthy
Chair Squat
The practitioner relies on the back of the chair with his or her back and lumbosacral region, and remains steady after squatting. move. The practice time can be gradually extended, preferably 2-4 minutes.
Side-by-side squat
Put your feet together, then bend your knees, so that the thighs and calves are close to each other. Keep it on for 1-3 minutes.
Split squat
Keep your feet shoulder-width apart, parallel to each other, and bend your knees less than 90 degrees. Keep your hips stable and do not sway from side to side. The distance from the ground should not exceed 10 cm. The practice time is 1-3 minutes.
Toe Squat
Place the balls of both feet on the ground and lift the heels off the ground. Bend your knees, press your thighs against your calves, and control the time to 30 seconds to 1 minute.
Heel squat
It is the opposite of toe squat, that is, the heels are on the ground and the forefoot is suspended. If it is too difficult to grasp, you can let the last 2/3 of the sole of the foot touch the ground. The time can be controlled between 30 seconds and 1 minute.
Lunge Squat
The practitioner steps out his left foot, touches the toes of his right foot to the ground, and squats on his toes, with both legs forming a lunge. Place your body weight between your feet and switch your left and right feet every 30 seconds.
Don’t ignore the essentials of squatting
Starting position
Relax your whole body, spread your legs slightly wider than shoulder width (or shoulder width), and stand naturally ;At the same time, the direction of the toes is basically an inverted figure eight.
Standing posture
When standing up, push the entire sole of your foot down onto the ground to stand upright, but your waist should always remain straight and extended.
Note that the elderly and those with underlying diseases should get up slowly and not too quickly. When squatting, your hands should hold the bedside, other handrails or door frames, and do it slowly and steadily.
Breathing method
Inhale when squatting and exhale when standing up.
Squatting speed
The speed of squatting varies from person to person, so it should be comfortable for you.
If you are a young adult with no underlying diseases, you can maintain a roughly standard frequency of once every 5 seconds (don’t force it), and don’t go too fast.
Number of exercises
Gradually, it is advisable to do more than 30 times a day; frail people should do what they can and gradually adapt.