How to exercise at home every day to improve physical resistance? Don't worry, you can do aerobic exercise and strength training at home even without complicated equipment! But don't forget to take precautions. I have compiled a collection of home sports for you! Let's have a look!

How to exercise yourself at home every day 1 In fact, you can exercise every part of your body with your bare hands. Generally, people who have no fitness experience can also achieve good results with their bare hands, and those who have a certain fitness foundation can also maintain muscle mass and strength as much as possible with their bare hands. If you want to get in shape, you can try my training method at home with your bare hands when you can't go to the gym. According to this training method and plan, you can trust me for one month.

Monday chest: The main action is push-ups. If you can easily complete 20 push-ups on the flat ground (that's enough, further development is the endurance of your chest muscles, which is not helpful for the development of absolute strength and muscle mass), then you can raise the foot pad so that your feet and head are at the same height, which can improve the difficulty. Moreover, the focus of training will shift from the middle chest to the upper chest, and only the chest muscles with developed upper chest can appear full.

On Tuesday, the best action to develop back muscles, especially the width of back muscles, is pull-ups. The grip distance is shoulder width, which mainly develops in the middle and lower part of latissimus dorsi, and the width of upper back muscle and latissimus dorsi is slightly wider than the shoulder. At the beginning of training, you can only do pull-ups with shoulder-width grip. After you can achieve more than 15, try to make a wide grip. The back muscles are so big that you need to do at least 8 groups each exercise to stimulate them. 2

Needless to say on Wednesday, the best action to exercise these two parts by hand is the parallel bars, and it is almost the same to do three or four groups. The requirement is to put down slowly and put down your arms parallel to the ground. Try to keep your body vertical and don't swing back and forth. Each group is very tired, don't be lazy.

On Thursday, the calf abdominal muscles stood on the steps with one leg and the heel suspended. Be sure to tiptoe to the top. Slow down when you recover until your muscles feel stretched. Abdominal muscles are simple. Just do sit-ups. Remember, the slower you do it, the more effective you will be.

On Friday, I personally think that the most effective movements for exercising thighs with bare hands are leapfrog and squat. If you can't stand the pain, try sprinting and squatting. Take a big step forward and squat until my hind legs and knees almost touch the ground and my upper body is straight. After getting up, I will change my other leg and stride forward to complete the above actions.

Rest on Saturday and Sunday. Only when your muscles are fully rested can you increase your normal diet and eat more foods with high protein content, preferably animal protein.

How to exercise yourself at home every day 2. The first step is to fully warm up.

Warm-up for 3-5 minutes before exercise can prevent cramps, wheezing and insufficient vital capacity, prevent muscle damage and make exercise more efficient!

Chest expansion exercise

Body rotation movement

Leg press lunge

Side leg compression

When running, raise your legs.

Wrist around ankle

The second step is upper limb exercise.

1, standard push-ups

Keep your hands straight, palms on the ground, slightly wider than your shoulders, your feet together, your forefoot on the ground, keep your body straight, inhale, bend your elbows, and your waist, abdomen and lower limbs are not bent; Lift your breath and straighten your elbow quickly.

Suggested number of practice groups: 2-4 groups, each group 10- 15 times.

2. Kneeling push-ups

Hands straight, palms on the ground, slightly wider than shoulders, feet crossed and close together, knees on the ground, body in line with thighs. Inhale, bend the elbow, keep the waist and abdomen not bent, lift and exhale, and straighten the elbow quickly.

Suggested number of practice groups: 1-2 groups, each group 10 times.

The third step is lower limb movement.

1, squat down

Put your feet flat on the ground, open them shoulder-width, open your feet left and right, slightly wider than your shoulders, straighten your hands flat, look straight ahead, and stand up straight. Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees. After holding, the quadriceps femoris will contract hard, kick and stretch the knee until it recovers.

Suggested number of practice groups: 2-3 groups, each group 15 times.

Bobby jumped up.

Keep your feet shoulder-width apart and stand relaxed. Jump backwards with your feet, with your torso and legs in line; Keep the movements stable and coherent; Tighten your abdomen and fly briefly.

Suggested number of practice groups: 3-4 groups, each with 8- 10.

The fourth step is the core strength.

1, sit-ups

Your body lies flat on the ground, your legs are bent at 90 degrees to the ground, your feet are naturally flat on the ground, and your hands are behind your head. Exhale, lift your body up with your abdominal muscles, inhale, relax your abdominal muscles, lie down until you feel your back touching the ground, tighten your abdominal muscles, and start repeating the last action.

Suggested number of practice groups: 2-3 groups, 30 times in each group.

2. Flat bracket

Put your elbows on the ground, prone on your stomach, with your shoulder armor level with your back. Don't put your shoulders, hips, knees and ankles too low or too high in a straight line. Straighten your legs naturally. Don't bend your knees. Straighten your neck naturally. Put your toes and heels together, clamp the inner thighs and calves, straighten your legs and tighten your hips.

Suggested number of practice groups: 2-3 groups, each group supports 1 minute.

Step 5: Relax stretching.

Stretching and relaxing after exercise can effectively relieve muscle stiffness, fatigue and soreness and improve body flexibility.

Lengthening the wall

Stretching of supporting walls and lifting legs

Standing leg press stretching

Sit forward and press

After stretching, you can also play some interesting games with your family, such as arm wrestling, hooping, hopscotch and so on. At the same time, we should pay attention to changing sweaty clothes in time after exercise, keeping dry, taking a bath when the body cools down, and keeping warm to avoid poor immunity after exercise.