This article is suitable for most beginners, so the difficulty will be lower and the time will not be too long. It is recommended to exercise at home every night. After exercise, you will have more energy the next day. But be careful not to be too late and try to start before 9 o'clock. If you get off work late at night, you can change it to morning.
Necessary equipment: yoga mat, sports shoes.
Optional equipment: tights, dumbbells (or mineral water bottles filled with water), elastic belt and foam shaft.
1. Warm-up (5 minutes)
Jogging in place (1 min)+rest for 20 seconds+jumping (30 times)+rest for 20 seconds+leg lifting (30 times).
If it's not hot, let's have another set of jumping leg lifts.
2. Active joint+dynamic stretching (5 minutes)
Mainly to move the wrist, shoulder and ankle to avoid injury.
Dynamic stretching is to make the body more suitable for subsequent movements.
Cross swing arm
Hip-lifting walking
Left and right lunges
Lunge torsion
3. Exercise (20~30 minutes)
Because it is aimed at beginners, the purpose is to improve cardiopulmonary endurance, and the intensity is not high, so there is no need to entangle the practice parts and action sequence, and it depends entirely on the mood choice.
Do each movement for 40 seconds (or 10 times) and rest for 20 seconds as a group.
Choose 5~ 10 every day, complete 10 groups every day for a few days, and then improve according to your own situation until you complete 20 or 30 groups.
You can also use mobile applications such as Keep, FitTime and instant exercise. Choose a sport that suits your difficulty.
3. 1 whole body exercise
Run in place (faster than jogging)
Climb the mountain in situ
3.2 Chest (female)
Tilt up push-ups: You can lift them a little higher to reduce the difficulty, and the whole core should be tightened.
Kneeling push-ups
The elastic band pushed his chest.
3.3 Chest (Male)
Push-ups
3.4 back
Push-ups: The arm posture can be changed, such as Y-shape, W-shape and T-shape.
Towel pull-down: just grab the two ends of the towel and pull it down from the top of your head to the chest, just like high pull.
Towel boating
3.5 legs
Squat against the wall
Sofa Squat: Many people can't do the standard squat at first, so they can stand in front of the sofa or chair. When squatting, squat until your ass almost touches the sofa.
Lunge: You can stride forward and backward respectively.
3.6 Core
Abdomen reduction: Be careful not to leave the ground at the lower back, and don't use force at the neck.
Straight arm support: If you can't do the standard flat support, you can do the straight arm support first. Pay attention to tighten the core and keep your body straight.
Platform entry
3.7 Arms &； shoulder
Dumbbell Bend: Pay attention to the whole movement, keep your arms close to your body and don't swing back and forth.
Bend over and lift horizontally.
Bending dumbbell arm flexion and extension: pay attention to the straight back and keep the big arm in a posture all the time, and don't move.
4. Stretching (about 10 minute)
Stretching must be done, which can greatly relieve muscle soreness. Even if you don't exercise, stretching every day is especially good for your health. It can relieve fatigue more effectively than massage.
But to stretch effectively, it is to find the feeling of pulling. Please see how to stretch effectively. The key is to find the pull feeling!
5. Relax the foam shaft (optional, about 5 minutes)
There are many ways to use the online foam shaft, according to the back of calf, back of thigh, hip, front of thigh, both sides of thigh, waist, back and chest.
Take a hot bath.
Taking a hot bath after exercise is beneficial to relieve muscle soreness, and the temperature can be appropriately higher. Of course, it would be better to take a hot bath if conditions permit.
Continuation:
The next article mainly talks about the fitness process of the gym and some simple and safe equipment exercises.
Every praise, every attention and every forwarding from you are the motivation for me to continue writing.