Small coup that can increase exercise at home. Although everyone knows that exercise is good for health, many people are still reluctant to go out of their homes. In fact, they can also achieve the purpose of fitness through some small equipment at home. The following is a knowledge sharing of a small coup that can increase exercise at home.

Small coup to increase exercise at home 1 sit-ups

1. Lie flat, bend your legs together, and put your hands above your abdomen.

2. Use abdominal strength to lift the back and head for 4 seconds.

3. Hold the object with both hands and move it to the left, while looking at the head to the right, in the opposite direction.

Efficacy: Tighten the muscles of arms and shoulders and eliminate waist fat.

Towel squat

Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Stretch the towel with both hands and raise it above your head. The distance between your hands is greater than your shoulder width. Do a squat (sit with your back straight and your hips down, as if there is an invisible chair under you) and try not to exceed the' horizontal line' where your toes are. Repeat 3 groups, each group 10 times.

Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs.

Power jump

Strength jump is a simple exercise, which can carve the curve of the lower body. At the end of exercise, aerobic exercise is very important for time, but for correct posture, interval training is more important than time, so pay attention to posture for exercise.

1. Stand back and forth with your feet shoulder-width apart and your hind feet straight.

2. While the front foot is bent and lifted, the back foot jumps gently.

3. Of course, the leg also located at the back should keep a straight line.

4, the action is repeated, and when you feel tired, you will run in place.

Walk forward

Take a big step forward with your left foot and slowly lower your right knee until you basically touch the ground. Pay attention to the left knee at 90 degrees and then press the center of gravity to the left foot.

Then I stood up, put my right foot on my left foot and pushed my right foot forward. I usually do it on each foot 8 times before repeating the previous action. If you have some difficulties at first, you can also do exercises in advance in the same place, about 8 times on each side, and then repeat on the other side.

Forward curve

Stand still, hold your head high, open your shoulders, keep your feet shoulder width apart, put your hands behind your back straight, make fists with your hands crossed, slowly lean forward at a 90-degree angle with your body, and then lift them up with your hands crossed. Be careful not to bend your arm at this time. Then the body continues downward, and the arms are synchronized with the body. Press your arms down hard to get your body as close to your legs as possible. Try not to bend your leg eight times during the whole process.

Leg lift in situ

You can lift your legs in situ at home. It can improve your breathing and cardiopulmonary function, strengthen your leg strength, improve the flexibility and strength of your shoulders and hips, and make your whole body get full fitness exercise.

Body rotation movement

Step left with your left foot, at the same time, lift your upper body with your arms to both sides and turn left 90 degrees. When finished, bend your left arm, put your elbow behind your back and stick it to your waist. The right arm will bend flat on the chest and touch the left shoulder with your finger. When you straighten your arm, your left arm will bend flat in front of your chest and your right arm will lift sideways. At the same time, turn your upper body to the right 180 degrees, and look at your right hand. When you are finished, you will return to an upright position. Usually you turn left and right four times.

Treadmill

If there is no heat on the treadmill, it can be calculated by a simple formula. Weight (kg) × time (hours )× speed (km/hour) = energy consumption (kcal). The exercise effect is almost the same as walking or running on the ground in operation appearance, but in actual human strength, stepping and stretching actions are omitted compared with walking or running on the ground. This is the crux of the problem.

Small coup 2 dumbbells can also increase exercise at home.

Prepare a pair of lighter dumbbells (heavier dumbbells are easy to exercise muscles and not suitable for girls), then stand up straight, straighten your hands, slowly lift the dumbbells from your body, raise your hands over your shoulders, and then slowly put them down. Repeat this cycle, do 20-30 dumbbells at a time, and do about six or seven groups every day, which can reduce the meat on your arms.

Raise your legs.

Stand straight in the same place, keep your upper body still, and do leg lifts in the same place. The frequency is controlled by yourself. Not too fast. It is best to maintain a uniform speed, about five minutes at a time, or 30 to 50 at a time, and you can do it five or six times a day, which can effectively reduce thigh fat.

Stool support

Find two stools or a few bricks, put them on the ground at both sides of your body, then put your hands on the stools or bricks raised at both sides, raise your legs together and straighten forward, and try to be parallel to the ground for half a minute to about a minute at a time. You can also do five or six groups every day, which is very effective for reducing your stomach.

hula hoop

Hula hoop is an all-round way to lose weight, which can reduce any part of the body, but it is mainly recommended to reduce waist and neck, exercise for three to five minutes every morning, and turn to several groups every day.

Of course, these methods may not be very effective for some people, but they are better for most people, especially those who want to lose weight. If you want to lose weight quickly and effectively, it is recommended that you have a professional fitness coach to help you implement a weight loss plan, and the effect will be better.