Today, I will share with you some exercises that can be done at home ~
1. Turn jumps on and off.
The opening jump is less difficult and is a very good exercise to warm up and burn fat. It can increase the blood flow of muscles in the whole body, and also help to exercise muscles such as shoulders, arms and legs. Jumping for 20 minutes can burn about 300 calories.
It should be noted that people who are overweight or have a knee injury are not recommended to do the opening and closing jump.
Bobby jumped up.
Bobby jump is a kind of whole-body training exercise, which belongs to advanced aerobic exercise and helps to increase muscle strength and burn fat.
Bobby jump will use about 70% of the whole body muscle groups, such as the core, chest, triceps, shoulders, back, thighs, etc., and can increase the heart rate in a short time, and also train the cardiopulmonary function.
Bobby jump belongs to high-intensity exercise, so it is difficult to keep moving for a long time. It is suggested to train in groups, such as one group 12, and then continue to do the next group after a short rest.
Overweight, diabetes, hypertension, heart disease and other people are not recommended to do bobby jump.
3. Flat bracket
Plate support is one of the most effective actions to exercise core muscles. Seemingly simple, it actually uses muscles such as arms, abdomen and thighs. When doing flat support, you need to tighten your hips so that your shoulders, back and hips are in a straight line.
If you find it difficult to keep doing it, you can do something else to divert your attention, such as watching your favorite drama.
squat
The most basic movement in leg training is [Squat]. Although it's just a squat, it's a whole-body exercise. It mainly exercises gluteus maximus, quadriceps femoris and other muscle groups, and it also has certain requirements for the core muscle groups, which can help you shape the charm curve and buttocks.
Pay attention to the width from toe to shoulder when squatting, don't bend over when squatting, and keep your toes and knees in the same direction.
After practicing for a period of time, you can also take dumbbells or squats to increase your strength.
5. Hip bridge
The gluteal bridge directly stimulates the gluteus maximus, which helps to activate the gluteal extensor and deep back muscles. Can help you shape the leg and hip lines, strengthen the core, and improve the pelvic forward tilt.
When doing hip bridge, you need to pay attention to the heel position not to be too forward. When you get up, make your shoulders, hips and knees in the same straight line, and look at your thighs and calves at 90 degrees from the side.
At the beginning of exercise, you can check the essentials of action to ensure your own action norms and maximize the training effect. When you exercise, you can take some videos for yourself to make sure that there is no problem with your movements.
No matter where you are, don't forget to exercise!