No excuse
Act I: Bed
We spend a third of our lives in bed, sleeping, * * * (* * hot, consuming calories per hour). Besides, we can stay with our dear bed.
Make the bed: What action do you use to make the bed? Now try this: bend your upper body on the bed, stroke your hands slowly on the bed with breaststroke, and stretch your upper limbs as much as possible.
Time: 1 min (30 times, take a deep breath during the action)
Efficacy points: shoulders and upper arms.
Lie on your side: Lie on your side by the bed (20 cm away from the bed), with your hips as the axis, and your arms as far as your ears. The left and right sides are interchangeable.
Time: 1 min
Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.
Push the bed: Make sure you can't push the bed at all before pushing the bed. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, make the upper and lower bodies at right angles, move the center of gravity forward, and make a small lunge with your legs. The left and right legs are interchanged.
Time: 1 min
("Pushing the bed" can be used for individual intensive exercises, 20 ~ 30 times in each group, and repeated for 2 ~ 3 groups to create a perfect lower body line)
Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.
Lie flat: Lie flat on the bed, with your upper body lying flat, your hips outside the edge of the bed, your legs raised and stretched horizontally, your feet pressed against the wall (or put a chair and other supports at the same height as the bed), exhaling, stretching your legs, exerting strength on your abdominal muscles, tightening your hips and inhaling to relax.
Time: 1 min
Efficacy: Tighten thighs, buttocks and abdomen.
Act II: The Wall
What helps us can be a wall, a tall and stable wardrobe or a closed door (make sure the door doesn't open suddenly … and the surface should be smooth …)
Touch the wall: stand side by side with your feet, lift your hands shoulder-width and put them on the wall, with your body at a 45-degree angle with the wall. The upper body is slowly close to the wall, the shoulders are pulled apart, and the arms are gradually attached to the wall. Shoulders may feel sore during exercise, so practice moderately according to your personal situation.
Time: 1 min
Efficacy: Enhance the flexibility of upper body, shoulder joint, abdomen and lower back.
Lie flat: Lie flat on the sofa with your legs folded and your feet flat. Lift your left leg, pull your left ankle with both hands, and try to pull your left leg. If you are flexible, you can pull your left leg parallel to your body (as far as possible according to your personal situation).
Time: 1 min
Efficacy points: thighs, calves, ankles and abdomen.
Act III: Sofa
Besides sleeping, we spend most of our time reading, watching TV, chatting and dozing off on the sofa. We can also move to a place where we are most lazy.
Lift: Lie flat on the ground in front of the sofa, with legs flat on the sofa and arms extended forward. Take the hip as the axis, use the strength of abdominal muscles, lift your body, and extend your arms forward to your feet. Over and over again
Time: 1 min
Efficacy point: abdomen
"Lift up the sofa" is an improved version, aiming at eliminating our "big troubles". Don't move too fast, emphasize that the standard is in place, exhale in the rising state, and inhale when retreating.
Backrest: Sit on the floor in the corner of the sofa, with your back against the sofa, your arms comfortably supported on the sofa, your knees bent, your legs straight, and your toes pointing to the ground. Tighten your back, straighten your knees and point your toes up. (You can also sit on the sofa. )
Time: 1 min
Efficacy: Tighten the abdomen and stretch the knee joint.
Act IV: Kitchen
The kitchen is a place to work, but it may also be a place full of opportunities and fun. By the way, maybe one day everything will be turned upside down, such as washing dishes and stretching muscles, mopping the floor and dancing!
Kitchen Cabinet 3: In order to be lazy, we always put the commonly used plates and bowls in the most "effortless" position. Find yourself a little trouble from now on-put the plates and bowls on the "top floor". Stand on tiptoe and stretch your arms every time you take or put it.
Time: 10 ~ 60 seconds
Efficacy points: shoulders, back, abdominal muscles, calves and ankles.
How many plates and bowls do you want to lift? It's too "laborious" to lift it at once, so it's better to put it on one by one: stand still, hold your chest out and abdomen in, pick up the plate, stand on tiptoe, and stretch your arms as much as possible, put the plate in the kitchen cabinet, put down your arms and put down your heels. Say it again.
Kitchen Cabinet 4: Do you think it is "dangerous" to put it on the top? Let's put it in the lowest place-when we put things in the lower part of the cabinet, we are used to the comfortable posture of bending our knees and hunching over. Now we are changing, the back is straight, the hip joint is the axis, the upper body is folded forward, the back is parallel to the ground, the knees are still, and the arms are horizontally extended.
Time: 10 ~ 60 seconds
Efficacy: leg and back muscles.
Kitchen cabinet 1: stand about 50 cm in front of the kitchen cabinet, stretch your arms forward, support your hands on the edge of the kitchen cabinet, support your left front foot on the ground, and raise your right leg as far as possible. The left leg and the right leg are interchanged.
Time: 1 min.
Efficacy point: hip joint. Tighten and lift your hips.
Kitchen cabinet 2: Stand with your back to the kitchen cabinet, pull the edge of the kitchen cabinet back with your hands shoulder-width, and stretch your upper body forward. Keep your posture stable and try not to lean forward with your legs.
Time: 30 seconds
Efficacy points: back muscles and shoulders.
If we imagine the pole of a mop as the pole of a training room, the impossible becomes possible.
The right leg is upright, the forefoot of the right foot touches the ground, the mop is held in one hand, the left leg is lifted, the knees are rotated outward, the instep is stretched, and the kick is pushed back as far as possible. The left and right legs are interchanged.
Time: 30 seconds
Efficacy point: inner thigh muscles.
Rush forward Push the mop as far as possible and then drag it back. Sequence: Go straight → Two o'clock direction → Go straight → Clock direction → Go straight.
Play music. The mop dance was invented to help stabilize the body with a mop pole. 1 hour can consume 200 ~ 240 calories.
Balcony fitness method
A, binocular overlook
After getting up in the morning and washing, the brain is awake. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, scratch your toes gently and look down at your eyes.
Second, the head activity.
Take the head as the pen tip, use your mind to mobilize your head and write the word "longevity". You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion activities
Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms.
Stand in the same posture, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward. The range of driving is based on one's own nature, and the speed is not fast. Immediately after opening your arms, close your arms and cross your palms for about 1 minute.
Verb (abbreviation for verb) draws a circle by hand.
Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Six, lunge chest expansion method
Stand with one foot in front and one foot in back in lunge, then spread your arms horizontally, hold your hollow fist in your palm slightly, and open and close your arms to expand your chest. Move slowly, so that the lung capacity will increase and the oxygen intake will increase. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, so that the upper and lower limbs and ankles can flex and stretch in tandem. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax, tidy up and end.
It takes about a minute. The method is to rub your hands with heat and rub them up and down on your body, especially at the acupoints (located under the patella of the knee joint and at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (the soles of your feet and the five toes are bent hard and the central depression), and you can also massage at your waist for about one minute.
Home fitness pillows can also be practiced.
Fitness is a kind of sports, especially unarmed or instrumental gymnastics. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. It will take some time to realize whether fitness is effective or not.
You don't have to go to the gym to exercise. In fact, as long as you have a sense of fitness, you can exercise, such as watering flowers, lifting books, abdomen, climbing stairs and mopping the floor.
Sleep well with pillows to shape perfection. Don't tell me you don't know, so pillows are so useful.
Beautiful abdomen
Action essentials: Lie on your back, lift the pillow with your legs clamped, and pay attention to prevent the pillow from slipping. Put your hands on the ground and slowly lower your legs. Subtracting the fat protruding below the navel is the best gymnastics exercise.
Beauty thigh
Action essentials: prone, pad the abdomen, support the jaw with both hands, bend your knees, and high-five with both feet. Not only is it interesting, but it can also reduce the fat on the inner thigh.
Beautiful calf
Action essentials: Lie on your stomach, put a cushion on your abdomen, support your jaw with your hands, and lift one leg forcibly after your legs are straightened. It can increase the strength of the legs and reduce the fat of the thighs. Legs alternate.
Beautiful return
Action essentials: pad the abdomen. Lie prone, straighten your arms to both sides, lift your head hard and feel your back. Stretching your neck, chest and abdomen fully not only makes you feel relaxed, but also shapes your chest.
Summary: You can easily exercise at home when you have nothing to do. You don't need to go to the gym to fix it. It takes a lot of time. Family exercise is suitable for anyone. Let's take action together to keep fit.