1, breathing training, keep the breathing rhythm of short inhalation and long exhalation, and cultivate the habit of abdominal trial breathing. (It seems to be the effect of yoga to lose weight, but it is actually the key to strengthening blood gas and strengthening the body), and it can practice abdominal muscles well, improve vital capacity and maintain the harmonious fitness of abdominal muscles and waist muscles.

2, moderate-intensity strength training, before holding the washbasin with both hands, now playing with one hand (the water can be less, slowly add some); When stretching, you can come to an inverted iron slab bridge (except armchairs), which can also improve your waist and abdomen strength; Sometimes you can use Xu Li to refresh yourself and let yourself feel the physical feeling of muscles; Then you can play some push-ups and sit-ups. These actions are very simple. Needless to say, just stick to it. . . . In fact, there are many ways. Dig with a playful attitude.

Don't think that strength training can only be improved by equipment, props and professional methods. In fact, there are many simple tools in life that can be found and used for reference, and that's all. As long as you are interested, there are many methods. )

3, cultivate flexibility, play with the foot switch when turning on and off the lights, embarrassed; Turn around, bend over and stretch your limbs, so that you can fully feel how close you are to the limit of stretching your bones and muscles. Do not be afraid of acid. When you start to feel sour, you will feel very stretched, comfortable and reborn. Flexibility and strength don't conflict, which can make your strength more uniform and abundant, and keep the balance of posture and the coordination of movements.

4, the coordination of the whole body, such as mopping the floor, can also be similar to the feeling of writing big characters on the ground. You can experience the feeling that your shoulders force your arms to swim, and experience the change of pace. Occasionally, you can stir the mop with one arm and practice your wrist strength for a few seconds to turn a single labor into a full-body action. Similarly, there are cleaning tables, washing clothes, and even cooking and ironing clothes (this website has a video, which is awesome). Just think about what kind of work may be accompanied by exercise. At least, it's brain-healthy, and it can be done in happiness, not too much. Ensure the quality of labor, as long as it doesn't backfire.

5, the cultivation of left and right balance, right-handed people try to learn to draw with their left hands, play ball, eat and brush their teeth, which is also exercise, not to let themselves experience the new process of the left hand, but also to develop the right brain and let the right hand learn the advantages of the left hand. Balance between left and right can bring you a lot of self-confidence and increase many interest growth points.

6. Combining exercise with learning, it is usually difficult for ordinary people to do reading, learning and other things during exercise, because you need to concentrate on exercise, you can try to choose repetitive and single exercise to reduce the specificity of exercise, and then you can free up your energy to think. For example, when skipping rope, recite an article (which can be timed to enhance the effect); Or practice a single action of nunchakus (for example, the snake comes out of the hole 500 times each), and then recite it at this stage. The above is a kind of learning in common thinking, but you can also do meditation learning in static exercise (pulling ligaments, sitting still), such as reviewing today's gains or the subtle feelings of the current body.

Finally, you said it is ok to tie sandbags, but you don't need to wear them on your body. On your legs, yes, the friction probability of the waist is high, because the waist is the center of movement. If you add a burden, you will easily sweat, and the sandbag will not breathe well, which will reduce the skin's breathing. If it is not good, you may wish to develop the habit of abdominal breathing at ordinary times. The main purpose of legs is to strengthen the strength of legs unconsciously, but learning to walk fast, stride and cushion can also have good results. As long as you think, everything can be an aid, and it doesn't have to be a professional instrument.

I hope that some of the above inspirations will make you come up with more ways. Thinking is one thing, and then you have to keep thinking and doing it. Nothing happened, that's a cloud.