How do ordinary people exercise at home? Many people will choose to exercise at home, so they think of making time to exercise. Others, especially housewives, hope to strengthen their physique by exercising at home. Let's see how ordinary people exercise at home.
How do ordinary people exercise at home 1 buy some fitness equipment, you can choose some practical ones, such as dumbbells, arm sticks and so on. Make your own fitness plan and decide the amount of exercise according to your personal situation. You can exercise regularly for two hours in your spare time every day. Some friends think this exercise is boring, so they can exercise in the living room and watch TV.
It's also a good idea not to delay exercise once. Skipping rope is very convenient and can be used as an indoor sport. Skipping rope is no less than jogging, so skipping rope can be one of our indoor plans. Skipping rope for fifteen minutes every day can help girls lose weight and boys increase their endurance.
Push-ups, push-ups are good exercise, there is no space limit, so how many push-ups you plan to do every day is a good fitness exercise. Arm stick, arm stick is very convenient to exercise. You can exercise while watching TV. Why not? Dumbbells, buy a pair of dumbbells that suit you and stick to them every day. I believe it will also be a good choice. Dumbbells can also practice punching speed, which is good for martial arts lovers.
The above introduces some simple exercise methods at home. If you are a fitness enthusiast, you can buy more fitness equipment and decorate your home into a small gym. You can not only exercise yourself, but also invite good friends to exercise at home. This will not only increase the friendship between friends, but also make everyone healthy.
1, push-ups strengthen chest muscles
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, and put a stool on it in the open space at home, which can reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on a stool at home, you can lift it in parallel, but remember to keep your upper arm close to your torso and use the strength of your biceps to contract your biceps and increase your hand strength. 15 group, do three groups.
Step 4 sit-ups
Do sit-ups at home, such as doing sit-ups in bed, and insist on doing them every day. Doing sit-ups can refresh your mind and make you more awake; Doing sit-ups in the middle can relax the body and exercise abdominal muscles. A group can make thirty or fifty pieces, depending on their own strength.
How do ordinary people exercise at home? 2 1. Kneeling push-ups. First, let's talk about the preparations.
Hands on the ground, knees on the ground, feet crossed naturally. The distance between your hands is greater than your shoulder width, so get ready.
2, kneeling distance push-ups formal action
Try to press your body down, and it is best to keep your chest close to the ground. When you reach the lowest point, you should raise your body. Be careful not to be too fast. Basically, it takes 2-3 seconds to complete a beat. One beat means that your body presses down and lifts up once.
3, the above kneeling position is 20 push-ups.
After finishing a group, recover for 30 seconds. When recovering, keep a prepared posture, which is the posture of the first step, but don't press down. Do the second group after 30 seconds, and follow the same steps as the first group. Both groups completed the standing recovery for 30 seconds, and then prepared for the next action after 30 seconds.
4. Elevated push-ups
Preparation: Put your legs at a height of 30-50 cm, with your knees on the ground and your hands on the ground. The specific specifications are similar to those in step 1.
5, push-ups standard action.
This action is as good as step 2. Press and hold, then repeat. 20 groups, 30 seconds after finishing one group, and then do the second group.
Several effective fitness methods
First, sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on the stool, lift your legs by the strength of your abdomen, and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
Second, push up and strengthen the waist strength.
This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.
Third, push-ups strengthen the chest muscles
This action is mainly to exercise the chest muscles. I believe there is no man who doesn't want to have a strong body and muscles! In the living room or dining area at home, find two separate stools, one on the left and one on the right, supported by both hands and leaning against the chair. 12 as a group, make three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
Fourth, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
How do ordinary people exercise at home? What are the ways for the elderly to exercise at home?
First, stand on tiptoe.
Old people can choose to stay at home, and walking on tiptoe is also a good exercise method, that is, walking with the heel raised and the forefoot raised, and taking 100 steps can exercise the flexors. From the point of view of meridians, it is also beneficial to dredge the three yin meridians of the foot. Old people should pay attention to safety so as not to stand unsteadily and fall. People with severe osteoporosis had better not do it.
Second, the sofa does exercise.
1, rub it with the sofa:
The old man has his back to the sofa, leaning against the outside of the backrest, starting from the cervical vertebra and going down to the shoulders, back and eyes, and massaging by friction.
2. Use the sofa pedal:
The old man sat in the front of the fabric sofa, his arms propped on the left and right handrails, his legs lifted obliquely upward and forward, and his left and right legs kicked out alternately, just like riding a bicycle and practicing repeatedly.
3. Support your body with a sofa:
Sit on the sofa bed, grab the handrails on both sides of the sofa bed with your left arm and right arm, lift your whole body, leave your ass on the sofa seat, straighten your legs forward as far as possible, lift them up repeatedly, and then fall down. This is a positive bracket. The reverse supporting body faces the sofa, with arms supported on the left and right handrails, legs bent backward into kneeling posture, and the body supported on the sofa, up and down several times.
4. Lift your legs:
Two single fabric sofas are placed close to each other, and the body is lying in the two sofas, and the legs are first left and then right, alternately stretching upwards. It is advisable to feel comfortable.
5, sofa shoulder movement:
Lie on two sofas, press your left and right elbows on the armrest, and lift your upper body down with elbow force. Repeat several times.
The elderly should actively prevent diseases, exercise regularly and live a long and healthy life.