Although the fitness equipment in the community is relatively simple, it also has its own advantages. First, you can use your spare time. Maybe the time you spend on the way to the gym is enough for you to finish a day's exercise in the fitness area of the community. Second, it is fun and entertaining, and the community is full of acquaintances. Talking about parents' shortcomings while exercising is not boring at all. You can also play together as a family and have fun. Third, exercise is effective. Don't underestimate the equipment in the community. Simple but not rough. Make good use of it, you can practice calcium exercise anywhere. Another important point is that there is no need to spend money and zero investment. The following is a brief introduction to several sports modes:

1, warm-up exercise: rowing warm-up equipment: rowing machine

Effect: The warm-up of rowing machine can move most of the main joints of the body, improve the temperature and elasticity of muscles, and warm up the body to adapt to the next exercise.

Action: Sit on the rowing machine with your upper body straight, hold the handle forward with both hands, pull the handle backward with the strength of your arms and waist, and lift the seat. The speed is gradually accelerated and the range of action is gradually increased. Stick to it for 3-5 minutes, and you can feel slight fever.

Key points: After the exercise begins, always keep the seat off the ground, and appropriately increase the swing of the waist to get a better warm-up effect.

2, upper body muscle exercise: horizontal bar pull-ups

Effect: Almost all back muscles and upper limb muscles can be exercised, especially upper limb strength, shoulder strap strength and grip strength, which can also help improve the posture of hunchback and chest.

Action: Hold the horizontal bar with both hands, slightly wider than the shoulders, and the body naturally droops. Your arms, shoulders and back will exert force at the same time, pulling your body up from your shoulders to the crossbar, and then slowly returning to the starting position. You may not be able to do too much at first, just try your best, and you don't have to pursue quantity too much, but you must do two groups in a row every day.

Key points: keep breathing rhythm during the movement, inhale when rising, and exhale slowly when falling.

3, waist and abdomen exercise: sit-ups equipment: sit-ups chair

Effect: Exercise the core muscles of waist and abdomen and shape perfect waist and abdomen lines.

Action: Hook your feet on the crossbar, lie on your back in the supine chair, put your hands on your chest or ears, exert strength on your waist and abdomen, lift your upper body perpendicular to the ground, then keep your waist and abdomen exerting strength and slowly control your body to lie down.

Key points: control the breathing rhythm, don't hold your head with your hands, don't hold your head, don't hold your head, and you must say the important things three times, because holding your head with your hands will affect the exercise effect and may damage your spine.