How to ensure the safety and effectiveness of home fitness without going out? It is not advisable to exercise at home for a long time. You must exercise according to your physical fitness to ensure the safety and effectiveness of exercise. The intensity of exercise must be appropriate and low, and there will be no exercise effect. However, long-term high-intensity exercise will most likely lead to the disorder of physical function, the decline of immune function and the increase of sports injury risk. The suitable intensity of family fitness exercise is: feeling short of breath, slightly feverish all over, slightly rosy complexion and relaxed and happy after exercise. I'm a little tired, and I'll soon get rid of it after a short rest, without pain and numbness.

Adults with good physical exercise habits and good physical fitness can do in-situ running, push-ups, opening and closing jumps, bobby jumps and so on. And every movement should be exercised according to its own routine. Generally, you should keep practicing at home 10 to 15 times, 3 to 4 groups. The best way is high-intensity intermittent exercise, so as to improve cardiopulmonary function and basic strength quality, and in a short time.

Old people and adults who lack physical exercise, it is best to carry out functional exercise, with the focus on improving flexibility and balance. The stretching of muscles in key parts such as shoulders, neck, waist and back, and the practice of turning around, it is best to learn and practice some gentle yoga movements or exercises about these stretching according to the video.

Children are lively and active, it is best to be flexible, coordinated and balanced, and also pay attention to their own sensitivity. You can listen to the password along with the video, such as standing on one foot, throwing the ball, jumping the grid, crawling and so on. You can also adjust your speed and strength according to your own situation, and you should also carry out cardiopulmonary endurance exercises, such as swinging your arm, standing well, jumping up and down, lifting your legs, jumping on your back, lying down and other routine exercises. You can also practice dumbbells or elastic belt at home.

Exercise should be diversified. The amount of exercise must be moderate, and we must grasp moderate and low-intensity exercise, preferably slight sweating. Be sure to keep warm and rest after exercise. Exercise should be done in the morning, at noon and at night. It is best to exercise 15 minutes to 20 minutes, and be sure to prevent weight gain at home.

It must be noted that because we stay at home most of the time, our physical functions are not very active. Muscle tension will be higher than usual before exercise, and it is very easy to get hurt without a complete warm-up process. Most people tend to be sedentary and stiff at home, so they must do more stretching exercises at home, which will help increase blood flow and recovery after exercise, and also help training.

Little friends, when you are not going out, is there a better way to exercise at home to ensure safety and effectiveness? If so, you can write down your suggestions in the comments section below, so that we can keep fit together and have a healthy body. We look forward to your participation!