In my son's family gym, it will be very depressing for children to have a holiday at home, and life is still very boring. If you want to find something to do, you think of fitness. If the gym is not at ease, there will be a family gym. Come and see my son's family gym.
Son's gym 1 It's summer vacation. Because my husband and I have to go to work, my son has become a temporary "left-behind teenager" at home. A few days after the exam, my son was very excited and shouted that he could be a "boy in charge" But a few days later, my son raised an objection: you are all at work, and I am really depressed at home. I can't find anyone to talk to. I quickly comforted my son: "You should do your summer homework slowly, seriously and carefully, so that you won't feel depressed." But my son still calls my office from time to time and says something irrelevant.
When I came home yesterday, my son excitedly announced to me: In order to March towards my ideal (my son's ideal is to be a football player), I will do fitness exercises from today. As soon as I started, my son immediately practiced table tennis on the living room wall. Half an hour later, he stood on tiptoe and played football on the balcony ... Two hours later, my son solemnly told us that we should increase the amount of exercise tomorrow so as to improve quickly. The husband reminded his son, "Dad doesn't object if you want to exercise, but you can't disturb people's normal life because of exercise." The son nodded puzzled.
Today, when I came home from work, I saw four wastebaskets of different colors being taken to the living room by my son. They were placed in an "S" shape, and my son was running happily along the "S" shape. Seeing our surprised eyes, our son said, "Mom, I have run sixty laps. I run barefoot and won't affect others! " "Looking at my son's sweaty smiling face, I was very touched. The young son not only learned to entertain himself and make the boring life full of vitality, but also learned to be a civilized, educated and non-interfering person.
My 10-year-old son learned to innovate his extracurricular study life. His gym is really great!
My son's family gym 2 1. Dumbbell squat
Hold the bell with both hands, and your arms will naturally droop. Legs apart, feet slightly wider than shoulders, toes bent. Chest out and abdomen in, chest out and head up, eyes looking straight ahead. Slowly kneel down, then slowly stand up straight and return to the starting position.
Second, weight-bearing step training
Hold a dumbbell in each hand, stand facing the flat stool fixed on the ground, hang your right leg, push your left leg up after boarding the flat stool, and then return to the initial position. Repeat the training on the other side after completion. Repeat each leg 10 times.
Third, one-arm dumbbell push
Standing and holding the bell, the initial position of the dumbbell is the same height as the eyes. During the action, push the weights vertically upwards, then slowly put them down, 6 to 8 in each group, then change the other arm and repeat the action.
Fourth, squat on one leg
Standing on a knee-high bench. Put your arms flat on your chest and bend your right ankle so that your toes are higher than your heels. Try to keep your body vertical, bend your left knee and slowly lower your body until your right heel touches the ground.
Five, one arm bent down and rowed
The left knee is pressed on the bench with the left hand, the upper body is parallel to the ground, the dumbbell is held in the right hand, and the right arm is straight. Look forward. Pull up the dumbbell and bend your elbow until your wrist is below your waist and your palm is inward. Slowly straighten your arms back and tighten your back.
Sixth, push-ups
Let's go back to the time when we were punished for doing push-ups when we were young. The movements are the same as at that time, but we should straighten our waist and be careful not to lock our shoulders. Do as much as you can until you can't get up.
Seven, dumbbells swing forward.
Take a step forward with your feet slightly wider than your shoulders. Hold the bell with folded hands, relax your arms and hang it in the front position between your feet. Pay attention to tighten your hips when preparing your posture, and don't bow your waist to prevent strain. Finish all the time at breakneck speed.
Eight, dumbbell one leg heel.
The leg muscles contract hard, and the heel is lifted to the highest point, and then slowly recovered. Do your legs alternately. Repeat each leg 12 times.
Nine, dumbbell tilt bench press
Take the bell in both hands and sit on the inclined stool. Straighten your arms so that the dumbbell is above your upper chest. Shoulders on the stool, fists and eyes opposite. Put down the dumbbell slowly. Until the upper arm pushes the dumbbell until the arm is completely straight.
Ten, dumbbell side squat
Stand with your hands bell-shaped, feet shoulder-width apart. While tightening the dumbbell, step out the left leg to make it squat and bend, and then the buttocks exert force to retract the left leg to the initial state. Do 10 times in each direction.