What exercise do you do at home? You can exercise your whole body. Exercise is very important in our daily life. You can do some exercise at home, which is good for your health. Next, I'll show you what exercise you can do at home to exercise your whole body.

What exercise can you do at home to exercise your whole body? 1 1, standard push-ups.

function

Push-ups are simple, but they can exercise triceps brachii, abdominal muscles, back muscles, pectoralis major muscles and other muscle groups, develop balance and support capabilities, and improve the central nervous system. They are highly functional training movements.

behaviour

Hands on the ground, arms straight, shoulder width or slightly wider than the shoulder; Feet together, toes on the ground; Abdominal waist tightening; The curved arm slowly descends, and the elbow angle is 90 degrees, and then it begins to return to normal. The back, hips and legs are always on the same axis, and they are flat.

Training volume

At first, you can exercise 4 ~ 5 times a week, 2 ~ 3 groups each time, each group 10 ~ 20 times, and rest between groups 1 ~ 2 minutes.

Step 2 squat down with your bare hands

function

The main target of squat is gluteus maximus, hamstring, quadriceps femoris and other lower limb strength muscles, which can release growth hormone to promote muscle growth, improve explosive force and bounce, and have the function of burning fat and slimming.

behaviour

Stretch your arms forward or hold your head, separate your feet, shoulder width or slightly wider, and slightly open your toes; Kneel down slowly until the thighs are parallel to the ground, hold for 1 ~ 2 seconds, and then return to the position; At the same time, exert your strength with your legs and hips, chest out and abdomen in the same direction as your toes.

Training volume

It is suggested to do 3 ~ 5 groups every week, each group is 8 ~ 12, and the rest between groups is within 1 minute.

3, supine belly roll

function

The target exercise site of supine abdominal curl is the upper part of rectus abdominis (upper abdomen), and the appearance of abdominal muscle contour is usually called vest line. Compared with sit-ups with similar movements, belly rolling can dispatch abdominal strength more efficiently and greatly reduce the damage to the back, lumbar spine and spine.

behaviour

Lie flat on the ground, knees bent nearly 90 degrees, feet flat on the ground; Hold your chest with your hands or put it on your ears; Shoulder blades off the ground, elbows as far as possible to the knees, bend the upper body to the limit and keep it for a second or two, then fall to the shoulders and land; In this process, don't let your waist leave the ground.

Training volume

Abdominal muscles belong to anti-fatigue muscles, and you can do 1 time every day, and each group can do 10- 12, and rest for 30 seconds.

4, flat support

function

Plate support can exercise core muscles including transverse abdominal muscle, oblique abdominal muscle, rectus abdominis muscle and gluteus muscle, improve the basal metabolic rate of the body, help maintain the balance of scapula and make the back lines more attractive.

behaviour

Prone posture, the elbow is bent and supported on the ground, and the back arm and elbow are perpendicular to the ground; The neck is naturally quite; Feet together, toes on the ground; Tighten the hips and abdomen; Keep your eyes on the ground; Keep the head, shoulders, knees and ankles in the same line; Don't bend over so that your hips are higher than your shoulders.

Training volume

Each group lasts 1 ~ 2 minutes, and 4 groups are conducted every day, with no more than 20 seconds of rest between groups.

5. Opening and closing jumps

function

Open jumping not only can exercise the muscles of arms, shoulders and legs, but also can be used as a whole-body exercise to quickly raise the heart rate and make the body quickly enter a fat-burning state, which is suitable for warming up and losing weight.

behaviour

Stand up straight, hold your chest and abdomen, and put your hands on your sides; Jump up, spread your feet outward and raise your hand (clap your hands or not); When landing, put your feet together, drop your toes lightly, and return your hands to your sides; Pay attention to keep your knees slightly flexed to reduce the impact.

Training volume

It is suggested that you can do it 90 ~ 150 times a day, 2 ~ 3 groups, and each group can rest 1 minute.

6. Lift your legs in place.

function

The main function of in-situ leg lifting is to train leg strength, improve the strength, flexibility and coordination of lower limb joints such as hip joint, knee joint and ankle joint, enhance explosive force and jumping ability, speed up pace frequency and increase stride length.

behaviour

Stand naturally and keep your upper body straight; Legs are raised alternately, and the legs droop at right angles to the thighs until the thighs are parallel to the ground; The forearm swings up and down naturally in front of the body with the elbow joint as the axis; Pay attention to the coordination of hands and feet, and don't lean forward and lean back.

Training volume

The frequency of exercise is 50 ~ 60 times per minute, and each exercise lasts about 5 minutes, 2 ~ 3 times a day.

Fitness can't be done overnight, so we should pay attention to gradual progress, from easy to difficult, from less to more, from slow to fast, and rushing for success is easy to backfire and bring unnecessary harm to our health.

What exercise can you do at home to exercise your whole body? How can I exercise my whole body?

1, pull-ups

Pull-ups are a compulsory course for gymnasts and mountaineers, and also an important standard to measure the quality of personal strength. Generally, it is evaluated by the quantity that can be completed. Although the name of pull-ups in bodybuilding is the same, the training purpose and action mode are quite different. First of all, the pull-ups in bodybuilding pursue quality rather than quantity. Of course, I didn't mean to reduce the number of times, but because you can't do high-quality pull-ups

Step 2 lift dumbbells

Take a dumbbell (drink bottle) in each hand, and stretch your arms to your sides as far as possible, not completely straight. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body, and then slowly put it back in place. It is best to fix the number of single exercises at 10, and choose your own weight, and the limit is about 20 as the exercise load. Do 8 groups at intervals of 65438.

Step 3 stand up on your back

Lie on your back and put your calves on a stool or cot, so that the thighs and calves are basically at a 90-degree angle. Look up at your knees quickly and repeatedly. Do 3-4 groups every day, and each group does its own limit. Rest between groups 120 seconds, lie flat, quickly raise your legs straight and perpendicular to your body, and then slowly lower them (10 seconds). Do 15 for each group, starting with 3 groups a day, and then increase the number of groups after getting used to it, and it will be enough to reach 6 groups.

What exercise can you do at home to exercise your whole body? 3 how to exercise the whole body with a barbell?

1, squatting forward

Squat can be said to be the king of fitness. According to different barbells, squats are mainly divided into three types: supporting squats, front squats and back squats. Today we mainly talk about squatting. The front squat barbell is in front of the neck, and the correct position of the bar is placed on the clavicle and the deltoid muscle of the shoulder, so that the weight of the barbell can be shared by three points. Lift the elbow, keep the elbow in front of the vertical plane of the bar, and keep the upper arm as close to the level as possible, so that the toe of the deltoid can bear more weight. At the same time, it is necessary to tighten the back muscles, straighten the upper body, raise the head and miniaturize the jaw, so that the total center of gravity approaches or passes through the center of the support surface to ensure the stability of the movement.

Advantages: It can train quadriceps more effectively and intensively, build strong leg muscles and strengthen shoulders, hips and ankles.

Note: because of the heavy weight, you must do what you can, and don't blindly increase the weight. The descending speed should be reasonable, neither too fast nor too low, otherwise it is easy to damage joints such as knees and ankles.

2. Pandele goes boating.

Turn your palm to the bottom of the barbell and hold it forward (the back of your hand is facing your body). The grip distance is usually slightly wider than the classic bending stroke. At the beginning of each movement, the barbell is still on the ground. The upper body is parallel to the ground-keep a good waist posture and relax the upper back (you can bend slightly). Then explosively pull the barbell to the lower part of the chest/upper abdomen, while slightly stretching the thoracic vertebrae. The hip joint did not move during the whole exercise. The key to this action is to relax the upper back when the barbell hits the ground; When lifting the barbell, the upper back is strongly squeezed.

Advantages: Back strength and arm muscles after exercise.

Note: Never lift with your lower body and buttocks. When a single action is completed, the barbell needs to be placed on the ground.

3. Zeqi squats

Zeqi Squat is basically a combination of hard pull and squat. Stand with your feet shoulder width apart, bend your elbows, put the barbell at the elbow bend, squat down, and hook the barbell from below with your arms so that the barbell is fixed by your elbows.

Advantages: It can exercise the muscles of the whole leg, buttocks and lower back.

Note: this action is more difficult than the previous ones, and it will use a lot of strength of the lower back and core muscles.

4. Overhead lifting

Overhead lifting is a risky exercise, with high risk factor and great difficulty, but it is really effective for exercising abdominal muscle core, palms, arms, back and other upper torso. Holding the barbell above your head and keeping your hands upright can strengthen your shoulders, triceps and chest muscles. With so many effective muscle exercises, you should stick to it and never relax.

Step 5 lift hard

Put your feet under the barbell and your toes slightly above the barbell. The place where the barbell is held is wider than the foot (shoulder), and the elbow is at the same height next to the knee. Then stand up straight and pull up the barbell.

Advantages: It is also a shortcut to train muscles in multiple parts of the whole body at the same time.

Note: this training uses most of the muscles of the whole body. The more muscle groups you use, the more you need to pay special attention to posture and exertion methods to avoid injury.