Every time I look at the heavy rain outside the window, most trainers must feel very depressed. Even if you go to the gym before it rains, the rain on your body will make the training very uncomfortable. And we are worried that it will rain more and more at any time, so that we can't concentrate on exercise ... However, even if it is raining outside the window, we still can't put down our daily fitness plan. Today, we will bring you some exercises at home.
There are many common exercise methods at home, such as push-ups, sit-ups or dumbbell bends. I believe everyone is familiar with it, so I won't say much today. Today, I mainly bring you some fresh exercise methods.
First of all, back training has always been a difficult point when exercising at home. The simple horizontal bar is good, but sometimes it may be because the height and space are not fixed, so you can use the following methods to chair.
We can find two ordinary wooden chairs at home and use both sides as shelves, with a hard water pipe or a strong mop pole on them. Hold both sides of the crossbar with both hands, keep your back straight and extend your feet forward. Then the back strength drives the arm to pull up, try to get the chest close to the crossbar, and then slowly put it down.
In addition to the wide grip and backward stroke, we can also adjust the grip distance to give the back an overall exercise. You can also practice the reverse grip posture, which can not only train the back muscles better, but also have a good exercise effect on our biceps.
Also with the help of these two chairs, we can bend and stretch our arms. Grasp the ends of the chair with both hands and bend your knees. Then, you can change the target muscles such as triceps brachii and lower pectoral muscle by adjusting the width and width of the chair and the chest and chest. However, one thing that needs everyone's attention is to ensure the stability of the chair!
Next, you can do elastic push-ups by using the sitting parts of two chairs. This push-up posture is an advanced action of general push-ups, which puts forward higher requirements for our whole body muscles and key shoulder and arm muscles, and can well enhance our body explosive force and control. Of course, we can also use chairs to do up-tilt and down-tilt push-ups to exercise our chest muscles in an all-round way.
Put your feet on the seat or kneel on the seat and keep your back straight. You can practice folding knife push-ups. This action has a very strong stimulating effect on our shoulder muscles, which is very important for trainers who want to master the handstand action but can't start.
If your body is very harmonious and your arms are very strong, then handstand push-ups will bring more pressure to your arms and shoulders. This action is best to lean your feet slightly against the wall as a guarantee of balance, keep your back straight, and prepare for protection to prevent your hands from slipping.
Finally, using chair lunge jump can exercise our quadriceps well! When doing this action, pay attention to keep the distance between your legs, and don't use too much force as the support of your hind legs; The front legs should be as far forward as possible, and the thighs can form 90 degrees with the calves. It is also important to keep your body stable during jumping.
Mastering these movements, I believe your family exercise will not be so boring. We can also do more exploration and try. I believe that as long as you have determination and perseverance, bad weather will not be an obstacle to your fitness. This is the lifestyle you love!