It doesn't take much time to warm up. You can run in the same place, do 20 open jumps, or do a few mountain climbing actions. Recommend a set called? Microwave warm-up? Warm-up exercise, as long as just 45 seconds, can make you warm up all over. Do each action six times left and right:
1. Knee-hugging walking (stretching gluteal muscles and gluteal flexors) Stand with your feet apart, lift your left knee to your chest, and put your hands under your kneecap. Stand up straight with your knees near the center of your chest. Let go of your knees, lunge forward and squat forward.
2. Squat down before sprinting (stretching groin and legs). Step forward with your left foot in the direction of 1 1 point, and slowly lower your body until your left thigh is parallel to the floor (your right knee is about to touch the ground). Keep your lower back straight, and then put your hands on the floor, close to your left foot. From this position, you can stretch along the third paragraph.
3. Reach over your head (strengthen your middle back, stretch your chest and activate your core muscles). Hold your left hand on the ground, raise your right arm above your head, keep your body up and keep your hands in a straight line. Then put your right hand back on the floor and return to the posture of squatting before lunge.
4. Raise your hips (stretch your legs and muscles). Put your hands on the ground, raise your hips and stand up straight. Then step forward with your right foot and stand up.
Every time you warm up, repeat the above actions, and change your hand or foot every time you repeat, which will have a good effect.
Many movements can be completed by their own weight, while others need the assistance of instruments. The following sports equipment is recommended here.
1. Dumbbell: Handheld retraining equipment similar to dumbbells is indispensable. Because as long as a few groups of dumbbells exercise, you can exercise the muscles of the whole body. Dumbbells don't take up space, and the price is relatively cheaper than other equipment (but don't forget to shop around).
In addition, using dumbbells has a wider range of movements, and even barbells are better to use. If you want to get the best results, I suggest you prepare three kinds of dumbbells: lightweight (1 ~ 7kg, 1kg dumbbells for shoulder exercise), moderate (9 ~ 16kg) and heavy (40 ~ 18kg).
2. Training stool: Technically, you don't need a training stool, because many training movements can be performed by using balance balls, chairs or even the floor. However, if the posture is correct, the training stool can really make weightlifting easier. If you plan to exercise your muscles at home, a training stool is worth investing in.
It is suggested to choose an adjustable training stool so as to exercise by using the angle of the chair back tilting up and down.
3. Barbell: The gym has a standard Olympic 7-foot barbell weighing 20kg, which is suitable for lower body exercises such as squats, lunges and hard lifts. If you like barbells, you can buy a shorter and lighter barbell to use at home.
4. kettle bell: Russians invented this kind of weight iron ball with handle decades ago, and it has only recently become popular in the United States.
The weight of the kettle bell is not in the center, so it is more difficult to control than the traditional dumbbell, and the stabilizer must work harder to control the action. The handle of the kettle can extend other explosive or swinging movements to strengthen the back muscles, legs, shoulders and core muscles.
5. Balance ball: also known as Swiss ball or therapeutic ball. This kind of large inflatable ball is a good companion of family gym, which is suitable for training the balance ability of the body and core muscle training.
The balance ball can also replace the training stool to practice push-ups and sitting exercises.