Function: effectively improve cardiopulmonary function, strengthen limb strength and blood circulation, and consume excess heat of human body.

1, treadmill. If you have a treadmill at home, you can control the running speed at 7 km/h 0.5~ 1 hour, or you can adopt high-low intensity intermittent mode, such as 7km/h (high intensity), 5 km/h (low intensity) for 3 minutes and 0.5 ~ 1 hour. If there is no treadmill at home, you can jog in every room, and if there is enough space, you can run back and forth for about 15 minutes.

2. Take a walk. Walking back and forth in every room at home, according to the size of the room, the walking speed can be changed from slow to fast for 15~30 minutes.

3. Climb the stairs. You can practice climbing stairs in the residential unit, walk down from the floor where you live, and then return, going back and forth for 3~5 times, with each rest 10 seconds or until your breathing is calm.

Second, strength exercises.

Function: burn more calories, improve metabolic rate, maintain and even increase muscles.

1, unarmed. Can do sit-ups, push-ups, etc. It can exercise abdominal muscles well and strengthen core muscle groups. You can do 3~5 times a day in 3~5 groups, including 30 sit-ups and 20~30 push-ups in each group. You can also practice left-right mutual beating. Stand with your left leg and grab the instep. Grasp your right foot with your right hand and stretch back as far as possible. If the sense of balance is not enough, you can lift the chair with your left hand. 2~3 groups are conducted alternately every day, each group is 10~ 15 times, each group is 20 seconds, and the interval between groups is 10~ 15 seconds.

2. Use simple instruments. Such as elastic bands and dumbbells. Elastic belt can do simple rowing exercises, that is, stand up straight, step on the elastic belt with his feet, then put it on his sides and pull elastic belt up with his arms. Do 2 groups every day, each group 10 times.

Extended data:

People suitable for family fitness

1, a professional housewife, usually does housework at home, not only making use of the conditions at hand, but also doing housework;

2, office workers, usually have no time to go to work, can use all available tools to exercise when they get home;

3. For members who don't apply for membership cards in the gym, the gym is expensive, and exercising at home saves money and takes care of their families.