Light fitness: It takes only a little time, heart and energy every day to get and keep a good figure through long-term lightweight, streamlined anaerobic exercise at home.
Disadvantages of gym training: high time cost and poor continuity.
Advantages of light fitness: easy to persist, no need to spend a lot of time in the gym, just less willpower and good long-term persistence. If you are free, go to the gym several times a month to play heavy equipment and choose a single payment. I will do it once a month.
Practical steps:
A went to the gym to study for a month, consulted experts, and practiced and mastered common anaerobic fitness movements, especially squats. During this period, I systematically studied the theoretical knowledge of fitness. I built it through "hard core fitness", thanks to Binka.
B Install simple fitness equipment: multifunctional dumbbell, push-up stand, horizontal bar on the door, large fitting mirror (wall-mounted), yoga mat, weighing scale, and it is best to add a dumbbell stool for extra space.
C after the installation, you should insist on exercising at the same time every day. Upper body muscles and lower body muscles should be practiced separately. We can do small weight-bearing exercises every day or big weight-bearing exercises every other day. For example, I used dumbbell lift 12Kg 15×5 (you can rest for a few seconds) bird 12Kg 15×5 for upper body exercises today. Practice the lower body tomorrow, squat with weight 12Kg 15×5 and self-weight gluteal bridge 15×5 (both use 12Kg to avoid wasting film changing time).
D after practicing simple stretching, it is recommended to practice several stretching movements specially and streamline them.
E practice core muscle groups, cross and flat support once a week.
Key tip: control three kinds of exercise every day, and the time should be controlled within 30 minutes. It is the key to master several common movements and simplify them.
"Light fitness" does not need a few hours of free time, and it is completely cultivated into a habit similar to brushing teeth. It is easy to stick to it after the process. I choose to get up at 6:20-6:50 every morning to exercise, then wash and take a shower and go out, feeling refreshed. You can train every other day if you are tired. In fact, you can also choose the evening time, such as 1 1 afternoon to1:30 afternoon.