Exercise at home. How to exercise is the most effective? All over the body . .
1, make the bed: What action did you use to make the bed before? Now try this: bend your upper body on the bed, stroke your hands slowly on the bed with breaststroke, and stretch your upper limbs as much as possible.
Time: 1 min (30 times, take a deep breath during the action.
Efficacy points: shoulders and upper arms.
2. Lie on your side: stand on one side of the bed (20 cm away from the bed), spread it left and right, take the hip joint as the axis, lie on your side of the bed, and stretch your arms to your ears as far as possible. The left and right sides are interchangeable.
Time: 1 min
Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.
3. Push the bed: Make sure you can't push the bed at all before pushing the bed. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, make the upper and lower bodies at right angles, move the center of gravity forward, and make a small lunge with your legs. The left and right legs are interchanged.
Time: 1 min
(The "push-bed" type can be used for intensive exercises alone, 20 to 30 times in each group, and repeated for 2 to 3 groups to create a perfect lower body line.
Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.
4. Lie flat: Lie flat on the bed with your upper body lying flat, your hips outside the edge of the bed, your legs lifted horizontally, your feet pressed against the wall (or placed on a support such as a chair, the height is the same as the bed), exhale, straighten your legs, press your abdominal muscles hard, tighten your hips, and breathe in to relax.
Time: 1 min
Efficacy: Tighten thighs, buttocks and abdomen.
How to exercise effectively without sports equipment at home? It doesn't matter without equipment. I have equipment at home now, but I don't use it much. There is a book called Prisoner's Fitness, which teaches people how to practice muscles by hand. The movement difficulty is divided into six grades, which are suitable for exercisers of different degrees. Because the link can be easily deleted, the landlord Baidu knows that it can be found by searching for prisoner fitness.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).
According to the information you provided, your figure is thin and light, so you need to eat properly and gain weight while doing strength training.
First of all, diet, high protein, low fat and sufficient carbohydrates are necessary. The following is a fitness diet plan for your reference:
Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).
Extra food 10:00, two pieces of bread and a glass of orange juice.
Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.
Rice 14:30, two egg whites, a banana, 200ml milk.
Training 16:00,
Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.
High protein foods, such as tofu, milk, pork and beef, fish and eggs. (It is recommended to eat only egg whites when eating eggs)
Secondly, the most important thing is strength training.
It is best to go to the gym, because there are professional fitness equipment and equipment. You can also practice at home. Simply put, you can use an adjustable dumbbell and a bench press (preferably an adjustable abdominal muscle training board) to exercise muscles in any part of your body. Barbell is dispensable, of course, it is best to have it.
Below I will briefly introduce the training movements of dumbbells.
Chest muscles: dumbbell bench press, four groups of dumbbell birds, push-ups
Shoulder: Lift dumbbells horizontally and train the middle bundle of deltoid muscle. Dumbbells are bent on birds to train the posterior deltoid muscles. This action does not need too much weight, this part of the muscle group is very small.
Biceps biceps brachii: Dumbbells bend and lift triceps brachii: Dumbbells bend and extend arms.
Back: rowing with dumbbells, the back is a large muscle group with heavy weight.
Abdominal muscles: There are many training methods. I think it is more effective to do sit-ups on the supine board. Abdominal muscle training needs high frequency, that is, training when you have time, instead of resting and recovering every other day like other muscle groups. Yes, training needs high frequency.
Legs: It is relatively simple to train these muscles with dumbbells, that is, squat.
As for the number of groups of each action, there are different opinions. Some materials say that the number of groups is too high to practice any more, but most of them are still within four groups. I was also training in about 4~5 groups. The frequency of each group is 8~ 12 times. Weight 8~ 12RM
When doing abdominal exercises on your back, you usually do five groups of 50 times/group, and sometimes the first group does 100 times. 4~5 groups should be trained for every movement of chest muscles and shoulders, and the training weight of shoulders should not be too heavy.
These are all written according to my own personal experience and understanding, which may be a little one-sided, but I still hope to help you.
How to effectively exercise sit-ups, push-ups, small jumps, squats and leg lifts at home depends on your living environment. In addition, you should stretch your bones and muscles, do it before and after exercise, and do a good job of warming up and keeping warm after exercise!
How to keep fit at home Aerobics can also be done indoors by yourself. You can buy some DVDs of aerobic courses and watch yourself follow the music. You can easily consume 365,438+05 calories, which is faster than other aerobic exercises. Treadmill can also do aerobic exercise indoors. Treadmill is the most popular indoor aerobic exercise, the amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.
Indoor cycling can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also become popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.
rope skipping
Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories.
Floor movement
The simplest weight-loss exercises are push-ups and sit-ups, which are also two kinds of weight-loss exercises that will not be out of date. Push-ups can exercise the muscles of the chest, abdomen and arms, and sit-ups mainly exercise the waist and abdomen.
How to exercise efficiently, haste makes waste! Muscle ligament is easy to strain, there is no quick way! You can insist on lifting things every day to do push-ups and exercise your abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. Do supine press with dumbbells and lie on the bird (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles will grow rapidly, but your body is very adaptable. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The chest was caught on a stretcher. These actions are all to exercise your chest muscles. You have to make an exercise plan. You're still growing. Eating more fruits, milk and beans is good for your health! Mental health!
How to exercise at home simply and effectively? Push-ups, do it quickly if you want to be explosive, and do push-ups 2 seconds slower if you want to grow muscles. You can refer to the video and rhythm exercises of practicing chest muscles at home. Abdominal muscles 100 sit-ups in a group of 3 groups, you can also refer to 8 minutes to practice abdominal muscles. It is also very rhythmic and effective. If the thighs and rabbits are at home, squat and jump vertically, and 20 groups are 5 groups. I wish you a perfect figure and strength.
I'm bored all over. Is exercise effective? I've played too long. Inertia is the most difficult thing for people to overcome. Now, cheer up and force yourself to do exercise every day! You can go to the gym and other places.
I have many years of exercise experience, purely to help friends who don't understand. I don't advertise or sell plasters! I hope you will succeed soon!