How do you usually exercise at home? Family exercise programs can be instrumental or non-instrumental. Non-instrumental sports, such as flat support, hip bridge, squat, sit-ups, leg lifts, etc., can not only exercise local muscles, but also achieve fitness purposes. Or you can choose yoga, which can not only relax your body and mind, but also be effective for improving your posture and losing weight for a long time. Instruments and equipment can be equipped with some portable devices such as dumbbells, skipping ropes and arm sticks, which are not only convenient for indoor use, but also have good long-term persistence. Here is how to exercise at home is the most effective.
How to exercise at home at ordinary times is 1 1, which is simple and easy to do. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women. In terms of exercise, skipping rope 10 minutes,
2, exercise a variety of organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases.
3. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "step-by-step skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
4. Tilt push-ups-put your hands on a bench 50-70cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.
5. Push-ups (horizontal, upper oblique, lower oblique) in the compound group practice muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups. A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.
6, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.
How to exercise at home? There are many advantages to exercising at home. This not only saves the time on the way to the gym, but also saves the cost of reporting to the gym. If you want to be healthy and save money, start trying to do some necessary exercise at home, and you will gain a lot.
1. Make a fitness plan and stick to it. You should set aside some extra time for exercise every day so that your family will know that you really want to exercise. Exercise at home requires self-discipline. Don't be lazy just because you are at home.
2. Try to exercise when no one is at home, so that no one will distract you and you don't want to disturb the normal life of your family-and please pay attention to your children, who always like to climb up and down when you do push-ups or sit-ups.
3. When you exercise at home, put on music and wear sportswear, just like going to the gym, so that you will be more motivated and finally get the same gains as the gym.
4. realize that your house is actually an excellent fitness place. You don't need a stair climbing machine, you can climb up and down with the help of the stairs at home and plan according to your own exercise plan. You can also jump rope in a relatively large space or in the yard, or take a step on the steps.
As long as you are creative, it is not a problem to do weight training at home. If there is not much room at home, you can use the wall to do squats. You can also buy a fitness ball, do simple sit-ups or strengthen your core muscles. Using a chair, you can do triceps flexion and extension, or you can put a mop or broom at a stable height and lie down to make recommendations. Come to think of it, there are still many things that can be used at home. You will have many creative ideas.
6. Even if you are exercising, please prepare a bottle of water first. Don't pour water when you are thirsty, which will reduce efficiency and self-discipline. It is important to replenish water in time during exercise. This can replenish the water lost by sweating and your energy.
Try fitness exercises on TV.
If you think you prefer watching TV to exercising, combine the two. While watching TV, find your favorite fitness program and exercise.
List your favorite TV programs and combine them with exercise. When watching TV, once your favorite program is shown on TV, do the corresponding exercises.
skill
Don't push yourself too hard at first, and don't do high-intensity exercise as soon as you come up.
Be sure to warm up before you start exercising, and finally stretch. Don't rush to start exercising just because you are at home, and remove the necessary steps. If you think your exercise time is too long, you should shorten it, but you must keep it efficient.