The following exercises can be done in the dormitory to exercise! One: Sit-ups
At school, sometimes I just get up early and do it in bed on an empty stomach. I can do 60 sit-ups in one minute, and then I will continue to do 65,438+000 sit-ups after class in the evening. After several months, you can see the faint abdominal muscles, which are not obvious, but the vest line is obvious. I like sit-ups very much. You're insisting! Sit-ups are a common abdominal muscle exercise method, which can help strengthen abdominal muscles and waist muscles.
Follow-up training method: one day 100-200 exercises, 20-30 exercises are 1 group, and at least 5 groups should be done. The specific exercise time depends on the individual situation. You can go back to the dormitory for exercise after class.
Steps of sit-ups:
1. Lie down with your feet bent and your hands behind your head.
2. Use the contraction force of abdominal muscles to lift the upper body forward until the shoulder is about 10 cm from the ground.
3. Slowly lower the upper body and return to the starting position.
4. Repeat the above actions in multiple groups of training.
It should be noted that when doing sit-ups, don't lift your upper body with your neck or head. It should be done through the strength of abdominal muscles. Besides, if you have waist or neck problems, you should first consult your doctor about the suitability of sit-ups.
The benefits of sit-ups:
1. Enhance abdominal muscle strength: Sit-ups can stimulate abdominal muscle contraction, thus enhancing abdominal muscle strength.
2. Improve your posture: By exercising your abdominal muscles, you can improve your posture and posture and make your body more upright.
3. Reduce waist fat: Sit-ups can stimulate abdominal fat burning, thereby reducing waist fat.
4. Improve the digestive system: Sit-ups can stimulate intestinal peristalsis and promote the normal operation of the digestive system.
5. Enhance cardiopulmonary function: Sit-ups can enhance cardiopulmonary function and improve physical endurance and physique.
It should be noted that sit-ups are not a comprehensive exercise method, and can be combined with other sports to achieve better results. In addition, if the posture is incorrect or the exercise is excessive, it may hurt the waist and spine, so pay attention to safety when doing sit-ups.
Two: flat support flat support can also be made on the bed in the dormitory, or spread a mat on the ground. I usually do this exercise in the dormitory at night! Because this is a little tired, going to class in the morning will cause hypoglycemia, but it is also really useful and effective! It's sweaty. I like it. I usually don't last a minute, and my hands and feet start to shake and my waist will collapse. I'll teach you a method I've been insisting on! I will press the time with my mobile phone, as long as it is one second more than yesterday! I will be very happy! Because I am making progress, I can hold on to 10 minutes now. Ha ha ha ha, I think I'm fine! Plate support is a common core training action, also known as "plate", which can effectively exercise the muscles of abdomen, back, buttocks and shoulders.
Follow-up primary exercise: 30 seconds x3 group.
Intermediate exercise mode: 1 min x3 group
Advanced exercise mode: 2 minutes x3 group
Generally speaking, the time for girls to practice flat support is at least 50 seconds, and that for boys is at least 1 minute. It's best to stick to it for 2 minutes. If the time is too short, the muscle training effect is not obvious.
Specific practices:
1. Lie on the ground, with your hands shoulder-width, palms on the ground, elbows bent, and your body lifted upward to keep your body in a straight line.
2. Toe on the ground, feet shoulder width apart, knees straight, hips can't be lifted too high or too low.
3. Keep this posture, and keep the posture of flat support for as long as possible, and each practice can gradually increase the time.
Precautions:
1. When the flat plate is supported, keep breathing steadily and don't hold your breath.
2. Beginners can gradually transition from flat support with knees on the ground to flat support with toes on the ground.
3. If you feel pain in your waist or shoulders, you can adjust your posture or reduce your practice time.
4. Don't over-practice the flat support, just practice 2-3 times a week.
Advantages of flat support:
1. Strengthening core muscles: Plate support is a systemic exercise, which can effectively exercise core muscles, including abdominal muscles, back muscles and gluteal muscles.
2. Improve body posture: Flat support helps to improve body posture, especially low back posture, and helps to prevent and relieve low back pain.
3. Enhance muscle strength: Flat support can enhance muscle strength, especially the strength of upper limbs and core muscles, which helps to improve the stability and balance of the body.
4. Improve cardiopulmonary function: Plate support is an aerobic exercise, which can improve cardiopulmonary function, enhance cardiopulmonary endurance and vital capacity.
5. Helps to reduce fat and shape: Flat support helps to reduce fat and shape, especially the fat in the abdomen and buttocks, which helps to shape a healthy body.
Three: Opening and closing jumps can also be done in the dormitory. The beds in the dormitory are row by row, bunk beds, and then there will be an aisle in the middle! Then you can start jumping in this space! Exercise, usually after the evening self-study, no one gets up in the dormitory, and then I am not afraid to disturb others. I will dance 500 times a day, one group 100, five groups, and this can be added several times slowly! From 106 to 90 kg now, I have been exercising for many years, and I have persisted. You can really exercise. After all, if I am really obese, it will really affect my health. I am thinking that a person's life must be beautiful! Just live the life you want! Health, happiness, happiness and peace! Opening and closing jump is an aerobic exercise, also called jumping opening and closing exercise. It can exercise lower limb muscles and improve cardiopulmonary function and coordination ability.
Jump for 30 seconds, rest 15 seconds, cycle 10 minutes. It is recommended to do 2-3 cycles every day. The specific exercise time depends on personal arrangements! Just 30 minutes a day!
The specific operation method is as follows:
1. Stand with your feet together and your hands droop naturally.
2. Keep your feet apart, shoulder width apart, and raise your hands at the same time.
3. Jump your feet back to their original positions and put your hands down.
4. Repeat the above actions
Precautions:
1. Beginners can jump slowly first and gradually speed up.
2. Keep your knees slightly bent when jumping to avoid overstretching.
3. Keep your body balanced when jumping, so as not to fall.
4. Breathe evenly when jumping to avoid poor breathing.
Benefits of turning jumps on and off:
1. Improve cardiopulmonary function: Opening and closing jumps can make the heart rate rise rapidly, accelerate blood circulation and improve cardiopulmonary function.
2. Burning fat: Jumping is a high-intensity aerobic exercise, which can quickly consume body fat and help to lose weight.
3. Enhance muscle strength: Opening and closing jumps can exercise the whole body muscles, especially the leg and hip muscles, and enhance muscle strength.
4. Improve coordination: Opening and closing jumps need physical coordination, which can improve physical coordination and balance.
5. Improve mood: Exercise can release endorphins in the body, making people feel happy and relaxed.
In a word, jumping on and off is a simple and effective aerobic exercise, which can bring many benefits.
These are the exercises that can be done in the dormitory! Don't even have to spend money! Just take action, the important thing is to persist! Come on, babies! Exercise should also pay attention to safety! I hope the experience I shared can help everyone! Don't get lost with Xiao! !