A: Life is full of exercise!
1. Legs are put on the windowsill, and the boom on the half wall crawls on the folding ladder, supported by the flat plate on the bed.
2. Do things on tiptoe at home, hold your head up, hold your chest up and abdomen in, and broadcast gymnastics and eye exercises.
3. Comb your hair 3 times in the bathroom (1 times in the morning, 1 times in the afternoon and 1 times in the evening)
4. Refuse to barbecue, fry, hot pot, alcohol, tobacco, wild food, take-away, packaged food, KFC and McDonald's, otherwise you will exercise for nothing, because it will harm the internal organs.
5. Exercise is hard power, and diet is soft power. Only by bringing out the best in each other can we get a good harvest!
First, you should prepare necessary exercise equipment
To exercise at home, you should buy some necessary equipment according to your exercise needs. In fact, it is not complicated and simple, otherwise it will be an armchair strategist and the exercise effect cannot be guaranteed. Suggestions are as follows:
1. Adjustable dumbbell (13kg);
2. abdominal wheel;
3. supine board;
4. Simple horizontal bar (door frame type);
5. tension rope.
2. Set up the exercise method or action of fitness
Carry out the strength exercise of the main muscles of the whole body against resistance. Although the fitness at home can't be compared with the gym, it lacks a lot of equipment, but it can be combined with a small amount of equipment by hand to exercise, and the fitness effect is also good. The muscle training movements are as follows:
1. Pectoralis major-freehand push-ups (middle and narrow distance support); Dumbbell supine birds (choose the right weight to make 15 2 at a time) multiple groups.
2. deltoid muscle-push-ups (wide-distance support) multiple groups; Dumbbell side lift (12-18 dumbbells can be done at a time by choosing the right weight); Multi-group training of dumbbell front lifting (you can do 12 18 weights at a time if you choose the right weight); Dumbbell press multiple groups.
3. Triceps brachii-freehand push-ups in multiple groups; There are many groups of dumbbell neck bending (1 15 dumbbells can be done at a time with suitable weight), and many groups are pulled by tension rope (fixed door frame).
4. Biceps biceps brachii-dumbbell back-grip bending (1 15 can be done at a time with proper weight); Reverse grip pull-ups up multiple groups.
5. latissimus dorsi-multiple groups of pull-ups with wide distance; Dumbbell rowing is a multi-group.
6. There are several groups of rectus abdominis, transverse abdominis, oblique abdominis and psoas-kneeling abdominal chakra; Multiple groups of supine abdomen roll; Side elbow supports multiple groups of legs; Lie on your back and roll your abdomen alternately to retract your legs in multiple groups.
7. quadriceps femoris and gluteus maximus-freehand squats (more than 3 at a time); Dumbbell squat (3 Kg) multiple groups.
The above seven items are muscle exercises in the main parts, and a few muscles are not stimulated enough (such as trapezius muscle on the shoulder, gastrocnemius muscle and soleus muscle, etc.). You can wait for a stage of training to improve before expanding the muscle training parts.
3. Reasonable arrangement of exercise time
Although it is convenient to exercise at home, you should also make a good training plan and arrange the time reasonably according to your own schedule to ensure the continuity of exercise. Continuous exercise is effective, and it is forbidden to fish for three days and dry the net for two days.
Because strength resistance is loaded by muscles, there will be normal slight tearing (muscle soreness) during exercise, which needs to be given a certain rest and physiological repair compensation to achieve the purpose of increasing muscles, so it is not appropriate to practice muscles in fixed parts every day. Generally, it is appropriate for ordinary exercisers to repeat exercises for 48 hours at intervals of small muscle groups. Large muscle groups (such as hip and thigh muscles) should be exercised at intervals of 72 hours.
If the spare time evening is taken as an example, it is suggested that the training schedule for one week is as follows:
Exercise arm muscles and pectoralis major muscles on Monday, Wednesday and Friday;
Exercise latissimus dorsi and all abdominal muscles on Tuesday, Thursday and Saturday;
Do more thigh muscle exercises on Tuesdays and Saturdays, and rest on Sundays.
dumbbell backhand curl
dumbbell neck curl
abdominal curl
supine leg curl alternately
side elbow support leg curl
dumbbell side lift
dumbbell bird movement
kneeling posture abdominal wheel
dumbbell rowing movement
dumbbell squat
family. Most of us are ordinary office workers, and many college students are not the kind of people who have money and leisure. It can be said that there is still some pressure in life. Therefore, it is most reasonable to use the spare time at home for 45-6 minutes of fitness every day. It is extravagant for us to set aside time for the gym and waste it on the way back and forth.
The common fitness methods at home are diversified, so don't think too complicated. These home fitness tips are taught to everyone.
elastic belt: Of all the fitness equipment, Ben Wang likes elastic belt best. Because elastic belt is not only cheap, does not occupy space, is easy to carry, but also has rich colors and is very beautiful ~! Elastic belt, made of natural latex, is a kind of sports equipment with elastic force produced by stretching as resistance. Elastic belt has many functions, which can not only effectively improve muscle strength, physical activity and flexibility, but also effectively improve the quality of exercise and help to treat many chronic diseases.
A set of dumbbells: the space at home is small. Generally, you can start to enrich your muscles by putting a set of 5-1kg dumbbells. The routine movements are counted here, such as leaning over one-arm dumbbells for rowing, hard pulling of dumbbells, standing dumbbells alternately lifting forward, sitting dumbbells pushing shoulders, standing dumbbells horizontally lifting, sitting dumbbells bending, and standing dumbbells alternately bending. Dumbbells are too much fun because they can help you exercise.
There are push-ups and sit-ups, which are the most common. Putting a yoga mat will help you to practice easily, put on some hip-hop music, and the input index will go up. If there is a lot of room at home, you might as well jump aerobics or jump rope, which will be helpful for the whole body exercise and relax the stressed muscle groups.
Friendly reminder, the air pollution index is alarmingly high recently, so it is more reassuring to go out for running and exercise less, and exercise at home.
since the subject asked this question, he must be as lazy as I was at first, and I might as well not go to the gym if I got a card. In this case, training at home is the most suitable, convenient and economical! So, is there any way for us to work out at home and gain a good figure?
(1) Psychological construction
What made you want to keep fit?
Did you see photos of beautiful women/handsome guys when you were painting Weibo, and looked down at your three-layered belly, looking up firmly: I want to exercise well!
I have several friends, and the most direct reason for my fitness idea is the above process, but as a result, after I made an oath, I went to the card, from everyday to twice a week and then once a week, and finally I couldn't even find my card.
So, we all overestimate our determination. There is a behavior called visualization, which means that everyone who has achieved something, the secret of their success is to dream of the day of success! They keep imagining their dreams, and this amazing feeling will constantly urge him to take action to achieve them, and the greater the possibility of such a person's success. When we exercise, we can also use this method to close our eyes and imagine that our fitness success is envied by passers-by, friends and colleagues. That feeling is really great! If necessary, please come to this process every day.
In order to better implement the above methods, you can also collect some fitness pictures that can deeply impress you, print them, and post them on the wall, and post them in the place where you are most likely to stay if you exercise at home (bedroom is recommended)! After all, we may not imagine it every day, but we can remind ourselves to keep fit every day when we see photos. The purpose of this is Do not forget your initiative mind!
(2) Exercise method without equipment
Since we are lazy, we will come to several simple and effective fitness methods without buying equipment:
① Basic push-ups
Push-ups are mainly used to exercise the triceps brachii, and at the same time, we also exercise the deltoid toe, serratus muscle, coracoid and other parts of the body (source encyclopedia). The vernacular is to improve the muscle strength of upper limbs, chest, back and abdomen.
It is recommended to find animation or video learning for specific practices.
② Squat with bare hands
I can't explain the precautions clearly in a few words, so I suggest watching animation or video learning.
③ arm bending
Find a schoolbag for school, put some books in it, and decide how many to put according to your own strength. Then, lift it up!
animation or video learning is still recommended.
Let's do the above moves first. Don't be too complicated. After all, we are lazy. When we are complicated, we don't want to do anything. When you get familiar with these moves and fall in love with fitness, you will no longer be satisfied and want to try more fitness methods. Then you can start buying equipment, such as dumbbells, yoga mats, foam shafts, etc. ~
Well, let's write here first! By the way, don't forget to warm up before exercise.
Finally, I can set myself a flag: If I can't persist, I will replace the fitness picture in the first step of psychological construction with my chubby full-body cute (ugly) photo without a picture!
(Isn't it a bit harsh, haha)
Family fitness is very convenient, and most people don't have time to go to the gym, so family unarmed fitness is not the first choice for more and more people, and there are various ways of family fitness, from the simplest push-ups, belly rolls, squats and pull-ups, which can exercise muscles in all parts of the body! Just one push-up can change dozens of patterns, and if you stick to it, it will play a good exercise role for your body! First of all, the exercise method of chest muscles: Please see the picture
Abdominal muscles are one of the sexiest muscles of a man. It is undoubtedly the dream of many men to have charming abdominal muscles. The following set of movements can make you get what you want
Squat and hard stretching are necessary movements to increase your muscles, so as a family fitness, you should also add these two movements
as a family exercise, and you can make full use of "props" to carry out muscle exercises. If you have a pair of dumbbells at home, you can better exercise to any part of the human body
The following actions can play a very good role in the shoulders! It can also be achieved through a pair of dumbbells!
So you don't have to go to the gym to exercise, but you can also exercise at home, and if you stick to it, you can have a healthier body than ordinary people!
Keep exercising and make yourself better. You can do it!
If you want to exercise at home, the following factors should be considered first:
1) Generally speaking, there is not much space at home, so don't think about a separate gym, so the fitness equipment and training with a large area can be ignored;
2) Avoid running and jumping too much. If you jump rope, you may not be able to stand it downstairs.
3) Don't exercise too vigorously. The exercise time at home may not be long, and it will be disturbed at any time. Insufficient warm-up and stretching are easy to get hurt.
why don't you do some exercises to mobilize your whole body strength?
No equipment, no venue, let your body come alive!
The picture lists 9 action references. You can also follow some video courses on core strength, waist and abdomen strength in some training apps. Generally, there are 1-3 actions ranging from 3 seconds to 5 seconds each. Depending on the content, the actions will be different. You can choose according to your actual situation. I wish you all the best!
Fitness exercise at home is still influenced by the venue and equipment, and the intensity of fitness load and methods of fitness exercise are limited. At home, we should make a plan according to the conditions, focusing on light equipment: multifunctional elastic belt, dumbbells or self-weight exercises.
it's easy to keep on exercising at home, and it's good to concentrate on the actual effect during the exercise. When you are doing aerobic exercise at home, you can arrange 5-6 contents to practice circularly for more than ten minutes. You can also arrange a short distance to master the rhythm and run back, running 8 or 12 times, with an interval of 6 seconds, and doing about 4 groups.
Warm-up exercises should be combined with stretching activities, and stretching activities should also be combined with fitness content. Stretch for 2-3 seconds in each movement, stretching for 2 3 groups. The stretching action can be done in a static and dynamic way according to the situation. Pictures of stretching activities and balance exercises at home.
Cycling exercises not only practice internal organs but also body muscle strength. During cycling exercises, try not to arrange the training content of weight-bearing equipment to prevent injury accidents when doing multiple groups of cycling exercises.
Cycle exercises: focus on self-weight exercises, arrange one-leg balance exercises and body coordination exercises. Cycling exercises can arrange 5 8 content cycling exercises and do 4 6 groups, with an interval of 3 seconds and 6 seconds for each group. Control the load intensity according to your physical fitness level. The following are some pictures of cyclic training.
There are conditions for home fitness exercise, but it also has its advantages. It ensures the persistence of fitness exercise, and the effect of concentration during exercise is good, and it is easy and natural to practice, which is conducive to improving the quality of movements. At home, you should have a plan for fitness exercise, but also learn fitness knowledge and master skills and skills. In the process of practicing fitness, improve the level of physical exercise and improve the physical health of the body.
if you exercise at home, the advantage is that it is more convenient, and you don't have to go out to the gym, which saves time and money on the road. However, the disadvantage is that there is no one to protect you, so you can't carry out intensive training. So here are three ways to keep fit at home: self-weight training, barbell dumbbell training and flexibility training.
There are many ways of self-weight training, and some of them are not simple for people who have no sports experience, such as push-ups and pull-ups, which are difficult to some extent. Therefore, it is recommended to test your self-weight training first, and test your acceptance of these sports first. If the standard version is difficult for you, you can make a simplified version. If it is simple for you, you can make an enhanced version. You can recommend a book about self-weight training.
barbell dumbbell training is mainly used for training several large muscle groups, for example, it can be used to do bench press, train chest muscles with flying birds, train back muscles with possessed rowing, and train hips and legs with squat and hard pulling. Buy some detachable dumbbells and barbells and leave them at home.