1. Legs are placed on the windowsill, half-wall suspenders crawl on the folding ladder, and flat plates are supported on the bed.

2. Do things on tiptoe at home, hold your head up, hold your chest and abdomen, broadcast gymnastics and do eye exercises.

3. Comb your hair 300 times in the bathroom (morning 100 times, evening 100 times).

4. Refuse barbecue, frying, hot pot, alcohol, tobacco, game, take-away, packaged food, KFC, McDonald's, or unearned exercise, because it is harmful to internal organs.

5, exercise is hard power, diet is soft power, and the two must complement each other to have a good harvest!

First, prepare the necessary sports equipment.

Buying some necessary equipment at home according to the needs of exercise is actually not complicated and can be done simply, otherwise it is an armchair strategist and the exercise effect cannot be guaranteed. It is suggested to add the following contents:

1. adjustable dumbbell (1030kg);

2. Abdominal chakra;

3. supine board;

4. Simple horizontal bar (door frame type);

5. Rally rope.

2. Set exercise methods or actions for fitness.

Carry out strength exercises of the main muscles of the whole body against resistance. Although the fitness at home is not as good as the gym, it lacks a lot of equipment, but it can be combined with a small amount of equipment to exercise by hand, and the fitness effect is also good. Muscle training actions are as follows:

1. pectoralis major-freehand push-ups (middle and narrow distance support); Dumbbell supine birds (choose the right weight to make 15 20 at a time) multiple groups.

2. Deltoid-push-ups (long-distance support) groups; Dumbbell side lift (choose the right weight to do it at one time 12 18) in multiple groups; Hold the dumbbell in front (you can do it at one time if you choose the right weight1218); Dumbbell press multiple groups.

3. Triceps brachii-multiple groups of freehand push-ups; Dumbbell bend neck (choose the right weight to do it at one time 10 15) in multiple groups, and tension rope (fixed door frame) in rado group.

4. Biceps biceps brachii-dumbbell reverse grip bending (choose appropriate weight to do it once1015); Reverse grip pull-ups up multiple groups.

5. latissimus dorsi-multiple groups of pull-ups with wide distance; Dumbbell rowing is in multiple groups.

6. Rectus abdominis, transverse abdominis, oblique abdominis, and psoas-multiple groups of kneeling abdominal chakras; Multi-group supine belly roll; The side elbow supports multiple groups of legs; Lie on your back and roll your abdomen alternately, and recover your legs in multiple groups.

7. quadriceps femoris and gluteus maximus-squat with bare hands (more than 30 at a time); Dumbbell squat (30 kg) multiple groups.

The above seven items are muscle exercises in the main parts, and a small amount of muscle stimulation is not enough (such as shoulder trapezius, gastrocnemius, soleus and so on). ). You can wait for a stage of training to improve before expanding the muscle training area.

3. Reasonable arrangement of exercise time

Although it is more convenient to exercise at home, we should also make a good training plan and arrange the time reasonably according to our own schedule to ensure the continuity of exercise. Continuous exercise is effective. It is forbidden to fish for three days and dry the net for two days.

Because the resistance of strength is borne by muscles, there will be normal slight tearing (muscle soreness) during exercise, and it is necessary to give some rest and physiological repair compensation to achieve the purpose of increasing muscles. Therefore, it is not appropriate to practice the muscles of fixed parts every day, and it is appropriate for ordinary exercisers to repeat exercises at intervals of small muscle groups every 48 hours; Large muscle groups (such as hip and thigh muscles) should be exercised every 72 hours.

If you take the spare-time evening as an example, it is suggested that the training schedule for one week is as follows:

Exercise arm muscles and pectoralis major muscles on Monday, Wednesday and Friday;

Exercise latissimus dorsi and all abdominal muscles on Tuesday, Thursday and Saturday;

Increase thigh muscle exercise on Tuesday and Saturday, and rest on Sunday.

Dumbbell reverse grip curl

Dumbbell neck bending

Abdominal contraction exercise

Sit on your back and tuck your legs alternately.

Side elbow support and leg contraction

Dumbbell side lift

Dumbbell bird movement

Kneeling abdominal wheel

Dumbbell rowing

Dumbbell squat

Family fitness has more advantages in time. Most of us are ordinary office workers, and many college students are not the kind of people with money and leisure. It can be said that life is still stressful. Therefore, it is most reasonable to use your spare time at home for 45-60 minutes of fitness every day. It is a luxury for us to set aside time for the gym and waste it on the way back and forth.

The common fitness methods at home are diversified, so don't think too complicated. These home fitness tips are taught to everyone.

Elastic belt: Of all the fitness equipment, Wang Ben likes elastic belt best. Because the elastic band is not only cheap, does not occupy space, is convenient to carry, but also has rich colors and is very beautiful ~! Elastic belt, made of natural latex, is a kind of sports equipment with elastic force produced by stretching as resistance. Elastic belt has many functions, which can not only effectively improve muscle strength, physical activity and flexibility, but also effectively improve the quality of exercise, and help to treat many chronic diseases.

A set of dumbbells: the space at home is small. Generally, a set of 5- 10kg dumbbells can begin to enrich muscles. Here is the routine action, one-arm dumbbell bends over and paddles, pulls the dumbbell hard, and the standing dumbbell alternately lifts forward, pushes the shoulder by sitting dumbbell, lifts the standing dumbbell horizontally, bends the sitting dumbbell and bends the standing dumbbell alternately. Dumbbells are fun, because they can help you exercise all parts of your upper limbs.

There are also push-ups and sit-ups, which are the most common. Laying a yoga mat will help you practice easily, and put on some hip-hop music, and the index will go up. If there is a lot of room at home, you might as well jump aerobics or jump rope, which will help you to exercise all over and relax your tense muscle groups.

Friendly reminder, the air pollution index has been surprisingly high recently, so you can exercise less when you go out for running, and feel more at ease when you exercise at home.

Since the subject asked this question, I must be as lazy as before. I might as well not go to the gym for fear of getting stuck. In this case, training at home is the most appropriate, convenient and economical! So, what can we do to keep fit at home and get in good shape?

(1) psychological construction

What makes you want to stay healthy?

Have you ever seen a photo of a beautiful woman/handsome guy while painting Weibo? Look down at your three-story belly and look up firmly: I want to exercise well!

I have several friends, the most direct reason for the idea of fitness is the above process, but as a result, after taking the oath, I went to the card, from twice a day to twice a week to once a week, and finally I couldn't even find the card.

Therefore, we all overestimate our determination. There is a behavior called visualization, which means that everyone who has achieved something, the secret of their success is to dream of the day of success! They constantly imagine their dreams, and this magical feeling will constantly urge him to take action to realize them, so that people are more likely to succeed. We can also use this method to close our eyes and imagine that our fitness success is envied by passers-by, friends and colleagues. That feeling is really great! Please come to this process every day if necessary.

In order to better carry out the above methods, you can also collect some fitness pictures that can deeply impress you, print them and stick them on the wall, and stick them where you are most likely to stay if you exercise at home (it is recommended to stay in the bedroom)! After all, we may not imagine it every day, but we can remind ourselves to exercise every day when we see photos. The purpose of doing this is not to forget your initiative!

(2) Exercise without equipment

Since I am lazy, I will come to several simple and effective fitness methods without buying equipment:

① Basic push-ups

Push-ups mainly exercise the triceps brachii muscle group, as well as deltoid toe, serratus muscle, coracoid process and other body parts (source encyclopedia). Vernacular speaking is to improve the muscle strength of upper limbs, chest, back and abdomen.

Specific practices suggest looking for animation or video learning.

② Squat with bare hands

Matters needing attention cannot be clearly stated in a few words, but it is still recommended to watch animation or video learning.

(3) arm bending

Find a schoolbag for the school, pack a few books, and decide how many to pack according to your own strength. Then, lift it!

The specific approach is to suggest animation or video learning.

Do the above actions first, not too complicated. After all, we are lazy. When we are complicated, we don't want to do anything. When you are familiar with these movements and fall in love with fitness, you are no longer satisfied and want to try more fitness methods. Then you can start buying equipment, such as dumbbells, yoga mats, foam shafts and so on.

Ok, let's stop here! By the way, don't forget to warm up before exercise.

Finally, I can set up a flag for myself: if I can't hold on, I will replace the fitness picture in the first step of psychological construction with my chubby whole body cute (ugly) photo without a picture!

(Isn't it a little harsh, haha)

Family fitness is very convenient, most people don't have time to go to the gym, so family unarmed fitness is not the first choice for more and more people on WeChat, and there are various ways of family fitness, from the simplest push-ups, belly rolls, squats and pull-ups, you can exercise muscles in all parts of your body! Just one push-up can change dozens of modes, and if you stick to it, it will play a good exercise role for your body! The first is the way to exercise chest muscles: please look at the pictures.

Abdominal muscles are one of the sexiest muscles for men. It is undoubtedly the dream of many men to have charming abdominal muscles. The following set of actions will make you get what you want.

Squat and hard pull are necessary movements to exercise muscles, so as a family fitness, these two movements should also be added.

As a family sport, we can make full use of props to stimulate muscles.

These actions can play a very good role! If you have a pair of dumbbells at home, you can exercise to any part of the human body better.

The following movements can play a good role in the shoulders! It can also be achieved by a pair of dumbbells!

Therefore, exercise doesn't have to go to the gym, it can also play the role of exercise at home, and if you stick to it, you will have a healthier body than ordinary people!

Keep exercising and make yourself better. You can do it!

If you want to exercise at home, first consider the following factors:

1) Generally speaking, the venue at home is small, so don't think about building a gym alone, and the large-scale fitness equipment and training can be ignored;

2) Avoid running and jumping too much. If you jump rope, you may not be able to stand it downstairs.

3) Don't exercise too hard. Exercise at home may not be long, and you will be disturbed at any time. Insufficient warm-up and stretching links are easy to get hurt;

Why don't you do some exercise to mobilize your whole body?

No equipment, no space, let your body come alive!

Nine action references are listed in the figure. You can also pay attention to some video courses of core strength and waist and abdomen strength on the training app, in which there are generally 10-30 movements, each of which ranges from 30 seconds to 50 seconds. Depending on the content, the action will be different. You can choose according to your actual situation. Wish you all the best!

Family fitness exercise is still affected by factors such as venues and equipment, and the intensity of fitness load and methods of fitness exercise are limited. At home, we should make plans according to the conditions, focusing on light equipment: multifunctional elastic belt, dumbbells or self-weight exercises.

Fitness exercise at home is easy to persevere, so it is good to concentrate on the actual effect when exercising. When doing aerobic exercise at home, you can arrange 5-6 content cycles for more than ten minutes. You can also arrange a short distance to master the rhythm and run back, running 8 times 12 times, with an interval of 60 seconds, doing about 4 groups.

Warm-up exercises combine stretching activities, and stretching activities also combine fitness content. Stretch for 20-30 seconds in each movement, stretching for 2 3 groups. The stretching action can be carried out in a static and dynamic way according to the situation. Pictures of stretching activities and balance exercises at home.

Cycling practice not only exercises internal organs but also body muscle strength. Try not to arrange the training content of weight-bearing equipment during cycling practice to prevent injury accidents when doing multiple groups of cycling practice.

Cycling sports content: self-weight sports are the main sports, and one-leg balanced sports and body coordinated sports are arranged. Cycling practice can arrange five 8-content cycling exercises and do four 6 groups, with an interval of 30 seconds and 60 seconds for each group. Control the load intensity according to your physical fitness level. Here are some pictures of cyclic training.

Family fitness exercise is conditional, but it also has its advantages. It ensures the continuity of fitness exercise, has a good effect of concentration during exercise, and is easy and natural to practice, which is conducive to improving the quality of exercise. At home, you should have a fitness plan, but also learn fitness knowledge and master skills and skills. In the process of practicing fitness, improve the level of physical exercise and improve the physical health of the body.

If you exercise at home, the advantage is more convenient, you don't have to go out to the gym, and you can save time and money on the way, but the disadvantage is that you can't do more intensive training without protection. So here are three ways to keep fit at home: self-weight training, barbell dumbbell training and flexibility training.

There are many ways of self-weight training, some of which are not simple for people without sports experience, such as push-ups and pull-ups, which are difficult to some extent. Therefore, it is recommended to test the self-weight training first to test your acceptance of these sports. If the standard version is difficult for you, you can make a simplified version, if it is simpler for you, you can make an enhanced version. You can recommend a book about self-respect training, Prisoner's Fitness.

Barbell dumbbell training is mainly used to train several large muscle groups. For example, it can be used to do bench presses, train chest muscles with birds, train back muscles with attached rowing, and squat to train hips and legs. It is convenient and practical to buy some detachable dumbbells and barbells at home.

Finally, flexibility training, including stretching after exercise, belongs to the category of flexibility training. Do 2-3 times a week for 30-60s, and do 2-3 groups of flexibility training. Coupled with stretching after each fitness, the flexibility is improved obviously, which helps to improve the quality of life.

What should I prepare for fitness at home? Only kettlebells can complete training efficiently!

Many friends can't often go to a professional gym for training because of conditions, distance or other reasons, and then hope to finish these trainings at home. So what should I prepare for fitness at home? Do you know that only kettlebells can complete training efficiently?

Here is a little suggestion, that is, no matter how busy you are, you'd better spare 30 minutes for exercise every day. If you practice at home, you can buy a TRX training belt, which I don't sell here! You can buy it from any website and use it when you get it back.

The advantage of TRX training belt is that it is easy to use and can be practiced in many places. However, its disadvantage is that it can complete few movements and is difficult to adjust, so it may be slow to use, and it can be carried with you when traveling and practiced anytime and anywhere.

If you think there is enough space in your home, I suggest you buy a chair with adjustable angle, just like the one in the gym, and a pair of dumbbells with adjustable weight. Of course, I don't sell these devices either. I can buy them online.

If you have the above two kinds of equipment, you can do many different sports and get good results. In the gym, these two instruments are also used most frequently. If you leave them at home, you can save time in going to the gym.

Then what we are going to introduce below is also a very convenient musical instrument, which is the common kettle bell. Only with this kind of equipment can we practice many parts of the body. When everyone is short of time, kettlebells can help us finish training efficiently!

Action 1: Squat by the kettle.

This is a good leg training action, and regular leg training will be of great benefit to the body.

First, grasp the kettle bell with both hands, bend the forearm to keep the kettle bell in the neck position, then open the body steadily, then slowly squat down until the thigh is parallel to the ground, and keep the body moving for one second, then get up and resume the upright posture, and repeat the above actions.

Whether squatting or getting up, all parts of the body should be kept tight.

Action 2: The kettle bell swings

This exercise can take care of many muscles, mainly legs, but also exercise the heart and lungs.

The start state is the same as in the last exercise. When the body is open, grab the kettle bell with both hands and let the kettle bell naturally be placed in front of the body. Then the body does a semi-squat movement, and gets up and stands up after stability. At the same time, the arm is raised upward and the kettle bell is raised above the head. After stabilizing at the highest point for one second, lower it, return to its original position, and repeat the above actions.

Action 3: Pull the kettle bell hard.

We all know that hard pulling is a very good action, but many people can't standardize the requirements of physical fitness, so we can also use kettle bells to do hard pulling. The initial action is the same as the last action, and then the hard pull action is repeated.

Action 4: Lift the kettle bell shoulder.

Start crouching, grab the kettle bell with one hand and straighten the other hand forward, then stand up and lift the kettle bell until it exceeds the top of your head, and then squat down the kettle bell.

In the early years, when I first joined the work, I often went to the gym for beauty. But in fact, I am thin and not easy to gain weight, so I am not so self-motivated.

But in the past six months, I regret it. I will go swimming at least once a week. My persistence is touching. Why? For your own health. Health is the cornerstone of all beauty.

Often sit for a long time, like me. I went to check the lumbar disc herniation before, and I need to strengthen my exercise. If you sit often, you must pay attention to stretching your legs to exercise.

If you want to keep all aspects of your body healthy from the inside out, you can keep your skin in good condition.

Start with simple mode step by step.

But in the final analysis, fitness itself is not happy.

If you are really a person with poor perseverance, don't be too embarrassed. Just like playing a game. When I started, it was a hard mode, and my mentality collapsed.

For example, I intend to run in the morning, but I can't get up. Then you can set yourself a small goal: as long as you "put on your shoes, stand up and walk out the door" today, you will win. As for the final run, it was all overfulfilled.

If you are really lazy and don't want to go out, stick to standing on the wall for 5 minutes every day and do wall sliding for 5 minutes.

You can go to work or at home and keep good manners every day.