Do you know how to exercise at home? It's very cold in winter, and many people don't want to go out. Therefore, home exercise has become a way of choice for many people. I collected and sorted out the information about home exercise methods for you. Let's take a look, hoping to help you solve the problem smoothly.
The method of exercising at home 1 1. In order to keep you energetic all day, you can do some light exercise in bed every morning when you wake up. When you wake up, lean to one side, put your hands under your head, and then slowly roll up your knees. This posture can make the muscles elastic and relieve the tension in the back. If you want to strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, hold your head high for 5 seconds, and repeat 10 times.
2. If you want to make the leg muscles fit, you can slowly pull your knees to your chest until you feel the tension on the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat, doing only one leg at a time.
3. When ironing, cooking, arranging flowers, etc. Standing up straight with your legs apart is also an exercise. In addition, when doing indoor cleaning, if you only hold a broom, mop or vacuum cleaner in your hand, don't move your arms casually. You should integrate your whole body into the movement, and let your ankles, hips and knees move together. When taking things from a height, you can stand on tiptoe, stretch your whole body as much as possible, and strengthen the muscles of thighs, calves and buttocks.
4. When you bend down to pick up things, bend your waist or thighs as if you are touching your toes with your hands, which can strengthen the muscles of your thighs and buttocks (people with back problems should avoid this action). When walking, stand up straight and look up like a puppet walking in a straight line.
5. Take advantage of the free time of cooking or washing dishes, take the kitchen as a ballet practice place, stand 90cm away from the kitchen table, hold the edge of the table with your left hand, lift your right leg, straighten your knees and toes, swing back and forth 10 times, repeat with your left leg, then straighten your arms and face the vegetable washing pool, hold the edge of the pool and bend your knees for 5 seconds.
6. I often buy some heavy clothes to wear at home. This is not to make you "grow up" to wear fat clothes, but to make you "feel guilty because of obesity" after wearing this kind of clothes. It doesn't cost much, but you can lose weight quickly. This is just a psychological "first aid".
The second way to exercise at home is that you don't have to go to the gym to exercise.
"I am too busy to eat every day. How can I have time to exercise? " "Just do a lot of housework and exercise? I really can't lift it. " Whenever sports are mentioned, everyone can find an excuse to be lazy, among which "busy" and "no time" are the most common reasons.
However, the reporter recently learned that walking is one of the best exercises widely recognized by the medical profession. In a national health activity called "Harmonious Life and Healthy China People" jointly sponsored by the Disease Prevention and Control Bureau of the Ministry of Health and the National patriotic health campaign committee Office, 4,000 steps a day is basically enough. Experts also pointed out that there is no need to be scared by the "4000 steps", because housework such as cooking, washing and sweeping the floor can actually be transformed into "1000 steps of exercise". This shows that even if you are too busy to go to the gym, sweeping the floor at home is actually exercising.
Washing clothes and cooking can be transformed into exercise.
Kong Lingzhi, deputy director of the Bureau of Disease Control and Prevention of the Ministry of Health, explained at the inaugural meeting of the Alliance of Health Communication Ambassadors in China that "walking 10,000 steps every day" is a well-known health goal, and to achieve this goal, we must first understand the concept of "1 0,000-step exercise". "1 1000 steps of exercise" is a unit to measure our exercise, which is equivalent to walking at a speed of 4 kilometers per hour 1000 steps (about 10 minute).
"1 1000 steps of exercise" is not a fancy concept, it can be transformed into a convenient and practical "ruler" to measure the amount of exercise of an activity in a period of time. This is the first move of activity and fitness put forward by the national healthy lifestyle campaign-taking thousands of steps as the ruler.
With a unified unit as the basis, the goal of "walking 10,000 steps a day" is no longer limited to walking, and even some activities that are not sports can be converted into several "1000 steps activities" through this ruler. People can accumulate various activities such as daily life, work, travel and sports according to their own time schedule and living habits, and calculate how many "1 1000-step exercises" their daily activities are equivalent to.
For example, walking at a medium speed (4 km/h) for 10 minutes is equivalent to completing 1 0,000 steps, while walking on a horizontal hard surface at a slow speed (3 km/h) takes 20 minutes to complete 1 0,000 steps. In addition, you can also complete the exercise of 1 1000 steps by cycling for 4 minutes at a speed of more than 16 km per hour. Yoga and aerobics, which are popular among white-collar workers, can achieve the effect of 1 1000 step exercise only by practicing for 7 minutes and 6 minutes respectively.
Washing dishes, ironing clothes, cooking, sweeping the floor, looking after children and other housework. It is often considered to take up people's exercise time. What makes parents who are troubled by housework happy is that now they can use this "ruler" to incorporate housework into their daily exercise through simple transformation. Sweep the floor for 8 minutes and cook 13 minutes, which is equivalent to walking 1 1000 steps.
No longer afraid of the temptation of food
Studies have shown that 90% people with normal body mass index can achieve the goal of preventing overweight development as long as they eat one or two meals a day (about 40 grams of rice or 5 grams of cooking oil). A healthy lifestyle is not a life of abstinence. When we eat high-energy and high-fat foods, we can achieve "a happy life and a balanced diet" by self-regulating energy intake and exercise.
Every 100 kcal needs 2,400 steps to offset. For example, a crisp cone has about 139 kcal of energy. If you want to offset this part of energy, you need to complete about 3,800 steps. You can choose to walk at a medium speed, wash dishes, mop the floor and play table tennis to consume energy.
"Step by step" requires step by step.
For people who have no exercise habits or weak constitution, there is no need to force themselves to complete 10 thousand steps of exercise every day at a time. For the average person, as long as you stick to a lifestyle of 4000 steps a day, you can effectively promote health. On this basis, step by step, "step by step" is the highest level goal, not the only choice.
However, each activity should be more than 65,438+0,000 steps. If you feel your heartbeat and breathing faster, you can talk continuously with the rhythm of breathing, but you can't sing. Only "effective" exercise is accumulated in the "exercise account" of the day. This is the third and fourth move of exercise and fitness-step by step, feeling hard.