We know that if we want to be in good shape, we must exercise, but because modern people work long hours and have no time to go to the gym, they can only exercise at home.
Four tips for family fitness 1 curl up and sit up.
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
3-minute jump
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight.
/kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
Four wonderful methods of family fitness 2 1, methods of family fitness
Men like sports and fitness very much, but a lot of fitness is not available in health clubs, so we can exercise at home, and simple exercise methods at home can also exercise a strong body!
First: look at the action-compare the standard.
Whether you are doing equipment, practicing yoga or aerobics, you can easily see whether your arms are straight or not and whether your body is upright without clothes.
Second: Look at the figure-the requirements are higher.
Seeing your body clearly and truly can motivate you to increase your exercise and it is not easy to slack off.
Third: look at the effect-more direct.
Keep exercising for a long time, and you will see that the relaxed part of your body is getting tighter and tighter. Maybe your weight hasn't changed, but you can feel the subtle changes in your body through the muscles you exercise.
Fourth: Look at metabolism-faster.
When you exercise naked, the temperature on the body surface is more likely to change, especially in a warm environment, the blood circulation is easier to accelerate and the metabolism of the body can be promoted.
Fifth: Look at the comparison results-healthier.
Not wearing clothes reduces the bondage of clothes to the body, makes the movements lighter and more standardized, and reduces the possibility of sports injuries to a greater extent.
Sixth: watch the process of losing weight-more excited
2. Men exercise in bed.
1, scissors crossing method: lie on your back, lay flat, put your arms at your sides, palms down, and straighten your legs at 45 degrees. In this position, your legs cross up and down or left and right. This action is mainly to exercise our front thigh muscles and lower abdominal muscles. Practice 6 groups at a time, cross 3 groups up and down, and cross 3 groups left and right. Each group has 30 crosses.
2. Kicking method: The body's preparation posture is the same as above, and then the legs imitate the action of pedaling the bicycle, keep even breathing, don't hold your breath, and don't touch the ground when kicking forward, at the position of 10-20 cm from the ground. This action mainly exercises the flexibility of leg and lower abdominal muscles. Practice 4 groups for 30 seconds each time. Persistence 1 minute is excellent.
3. Double-head take-off and landing method: First lie on your back, put your arms straight on your head, straighten your legs, and spread your legs 10 cm, then touch your arms and legs in a vertical position. Then fall down and stop touching your limbs. This action is mainly to exercise the whole abdominal muscles.
20 times in each group, 3 groups each time. Then lie on your stomach, preparing for the same posture as lying on your back, and then try to lift your limbs as much as possible. You will feel your waist tighten, then fall down and lift your limbs again without touching the ground. Repeat. This action mainly exercises the muscles of the waist, thighs, shoulders and upper back. 20 in each group. Three groups at a time
After these actions, the muscles of the whole body are more or less stimulated accordingly, and finally the whole body is stretched and relaxed. Then you can get up.
When doing other things, the fat metabolism of these groups of movements continues. So even if you don't go out, you won't get fatter. Actually, exercise is that simple.
Naked sleepers generally have a higher degree of care for their bodies, a stronger sense of losing weight, and are more likely to invest energy in the process of losing weight.
Seventh: It is more suitable for partial weight loss.
When you exercise naked, you can find out in time which part of yourself is fat again and should lose weight, and accurately observe and grasp this part that needs to lose weight during exercise.
3, the steps of fitness
1, necessary warm-up.
You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed a muscle is, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt.
Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day.
It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20-30 seconds, which will help you relax your muscles and get more meaningful stretching exercise.
3. Don't overload the weightlifting.
When you see more than 30 candles on the birthday cake, you can't help thinking about how the years fly, but that's not the reason why you rushed into the gym to grab the dumbbell at first. You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise.
Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.
In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. It seems that it is more appropriate to choose a weight of 3-6 kg.
Repeat the action at ordinary times 15-20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat 8- 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. Don't exercise excessively.
Since the purpose of fitness is to persist in the future, don't expect to win the "gold medal" at once. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have done too much exercise. Many coaches think this is the primary reason why most people give up halfway.
Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it. In addition, if you feel that you are in poor health, you can choose some easier exercises to finish.
People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. Anyway, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
5, gradually increase the intensity of exercise
Although this is a good idea, high-intensity exercise is not suitable for the beginning of fitness training. For those who have practiced for more than 6 months, this is worth noting.
There may be the following situations: after reaching a certain level, they usually enter a state of stagnation, and most people may think that "I don't see any changes in my body"-so they will speed up the pace and create greater challenges for themselves: increase exercise to achieve the effect of changing my body.
However, at this time, your urgent mood makes you fall into a misunderstanding. You'd better gradually increase the duration and degree of exercise.
You can extend it from 20 minutes to 30 minutes, and change your 5 kg dumbbell into 8 kg dumbbell. It just doesn't have to be done overnight, and time and intensity can be chosen. After a while, you will be surprised to find that your muscles are full of new vitality.
6. Don't rush the action frequency.
When you make time to finish your exercise plan, you may take the risk of speeding up your movements and keeping practicing, regardless of your body's reaction. Especially for sports like weightlifting, if you do it too fast, strenuous exercise will overload your muscles and make them fragile.
So, here is a simple rule: 2 seconds to lift, 4 seconds to put down, is the rhythm you have to keep. You know, the slower you do it, the better you will do it.
7, the action should be standardized
Irregular movements will bring unexpected damage to joints, muscles and ligaments. For example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the action standard is an important factor to prevent sports injuries.
8. Reduce the amount of exercise or stop exercising when you are in a bad state.
There are peak periods and low periods in the human body's motor function. When you are in poor health, you need to reduce your exercise or rest for a day or two to adjust. Don't be forced, injuries are often caused when you are in a bad state or lack of energy.
9. Change your fitness mode or place when you are depressed.
Changing the way or place of fitness can play a positive role in mood regulation when you are depressed. Taboo "rebellious attitude" and distracting thoughts training.
10. When carrying heavy objects, please ask your partner or coach for protection and help.
Please seek protection and help from your fitness partner or coach when carrying heavy loads or completing difficult movements, so as to be prepared.
1 1. Pay attention to self-protection.
Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows signs of discomfort (such as pain) during exercise, you should appropriately reduce the amount of exercise, or stop exercising and strengthen self-protection.
12. Necessary "cooling" after exercise
Just as your body needs time to "warm up" before exercise, it also needs time to calm down and let your heart rate return to normal after exercise.
You can slow down slowly until your heart rate returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.