Exercise that is not fat at home, exercise is everywhere, and you can exercise at home. Nowadays, many young people who live at home often don't go out or exercise outdoors, but they will get fat if they don't exercise for a long time. Let's take a look at sports that are not fat at home.

Exercise without getting fat at home 1 first: yoga.

Yoga is the favorite exercise for female friends. It can not only help us shape our bodies, relieve stress and adjust our mentality, but also be beneficial to our health. And yoga is suitable for all ages. At this time, we can mobilize the whole family to practice together.

Of course, for beginners, there may be some psychological pressure because some actions are not in place, but it doesn't matter. At this time, we should tell ourselves that every yoga master starts from a novice. We should choose some simple postures and make the movements as wide as possible. As long as we stick to it step by step, we will all benefit from yoga.

Second: Do more soothing aerobic exercise.

Speaking of aerobic exercise, we may think of running, cycling, swimming and other long-term uniform sports, but due to the limitations of the venue, we can't complete similar sports at home, but there are always some sports we can do at home, such as standing still and running in place. As long as this kind of exercise can maintain a uniform rhythm and a certain length of time, it can achieve the purpose of fitness and burning calories.

Of course, we should also pay attention not to affect others when exercising at home, so when we go to exercise at home in situ, it is best to lay a soft mat under our feet, such as a yoga mat, in order not to affect our neighbors downstairs.

Third: self-respect or small equipment strength training

Proper strength training can not only help us to exercise our muscles, but also help us to shape our body shape, make our posture more curvy, make us look more energetic, and also help us to improve our basal metabolism, which is conducive to reducing fat and controlling weight.

Then, there are many kinds of strength training suitable for home, such as flat support, belly roll and its variant movements, push-ups (kneeling push-ups), hip bridge, squat and its variant movements. These movements can help us exercise to some extent. Of course, if you don't know how to arrange it, the above actions are basically 30 seconds each, 30 seconds between actions, and 3-5 groups each time.

Of course, if we have a certain fitness foundation, using dumbbells, elastic belt and other small devices can also help us complete the training with appropriate weight, then the specific arrangement is not a problem for fitness enthusiasts at all. We can exercise one or two muscle groups at a time, so that we can practice all over the body in a week.

Fourth: high-intensity intermittent exercise

In improving immunity, the effect of choosing high-intensity interval exercise will be better than some low-intensity exercises, but high-intensity interval exercise has certain requirements for athletes' ability and physical condition. Therefore, it is not a problem for friends who have a certain sports foundation. Be cautious for beginners or older friends. After all, the purpose of our exercise is more for the health of the body, not to harm the health.

Finally, it seems a little late to think about improving one's resistance or immunity through exercise when facing the epidemic, because immunity can't be improved in a day or two, but exercise is better than no exercise, so we might as well use this special time to develop a good exercise habit and stick to it, because it is very important to have a healthy body at any time.

Exercise without getting fat at home II. work

If there is a treadmill at home, running on the treadmill can exercise and consume calories, which is the best way for people who usually have fitness habits.

Second, climb the stairs.

Although most buildings have realized the elevator, there are also some self-built houses that are stair-style. If you build your own house, you can exercise by climbing stairs.

However, attention should be paid to controlling the time to about 20 minutes to avoid damaging the knees by climbing stairs for too long.

Middle-aged and elderly people should also pay attention to their physical acceptance when climbing stairs.

Third, take a walk

You can walk back and forth in each room at home and adjust the speed according to the size of the room.

Fourth, yoga.

For women, yoga is the best way to exercise and shape their bodies. Yoga is slow and won't make you feel tired in a short time, and yoga can be done at any time with only one cushion.

Five, sit-ups

You can do sit-ups if you want to lose abdominal muscles.

Sit-ups consume a lot of energy, so you only need to do 20 to 30 sit-ups at a time.

Six, squat

Squats can exercise thigh muscles and help burn calories. You can do a set of squats in any corner of your home anytime, anywhere.

Seven, parent-child sports

If some children in the family can choose parent-child sports to exercise, it will not only make adults exercise, but also make children happy.

In addition, you can take your children to do housework at home, such as sweeping the floor and mopping the floor. These are all sports that can improve parent-child relationship and exercise children.

Exercise without getting fat at home 3 First, fold clothes.

1 min consumes 3600 calories.

Kissing health tips:

Keeping a good mood is the magic weapon of good health!

Practice time every night: 4 seconds * 15 times.

1, sitting posture, put clothes on your legs and fold them.

2. Twist the upper body, put the folded clothes on the left, and pay attention to keeping your legs still.

3. Do the same action on the right, alternating left and right.

Efficacy: effectively stretch arm muscles, improve waist curve and constipation.

Second, sit-ups

1 min consumes 7800 calories.

Practice time every night: 6 seconds * 10 times.

1. Lie on your back, bend your legs together, and put your hands above your abdomen.

2. Use abdominal strength to lift the back and head for 4 seconds.

3. Hold the object with both hands and move it to the left, while looking at the head to the right, in the opposite direction.

Efficacy: Tighten the muscles of arms and shoulders and eliminate waist fat.

Third, V movement.

1 min consumes 9600 calories.

Practice time every night: 10 second *3 times.

1, sitting posture, legs bent together, heels touching the ground, hands clenched forward, upper body slightly leaning back.

2. Slowly lift your legs off the ground and use your hips as the balance point of your body.

3. The legs do the action of riding a bicycle, and at the same time, the hands bend and swing back and forth.

Efficacy: improve blood circulation, increase metabolism and tighten thigh and abdominal muscles.