People always think it's not good to exercise at home. In fact, many devices in the family are good substitutes for sports equipment. If they can make full use of it, it will be of great benefit to increase their physical fitness.

1, use a bed instead of a summer mat: you can do abdominal lifting, sit-ups, push-ups, ankle pressing, leg splitting and other activities on the bed.

2. Use doorframes and branches instead of horizontal bars: You can do pull-ups, push-ups and leg lifts on the doorframes and branches.

3. Replace ribs with walls and windowsills: Do some exercises such as leg press, shoulder pressing, leaning on legs, kicking, standing upside down against the wall, etc.

4. Replace the platform with chairs and benches: Put your feet on chairs or benches to do push-ups, which increases the difficulty of push-ups. Beginners can also do push-ups with their hands on chairs and benches.

5. Use small space: do leg lifts, small steps, jumps, dumbbells, unarmed exercises, shot put, tensioners and other imitation exercises.

6. Squat exercise: It can strengthen the quadriceps femoris and gluteus maximus, reduce the fat in the arms and abdomen, make the lower limbs feel curved, and at the same time expand the chest and enhance the vital capacity.

Using these existing equipment and furniture to do exercises, we should first check whether these substitute equipment is firm, pay attention to safety at any time, and spend more time in the morning and evening.

B

Do sports at home

A good prescription for toe and inner thigh fat

Stand upright with your feet parallel. Knees and arms stretch forward side by side, one leg is upright, the other leg is lifted directly to the side, and the arms stretch from front to back in a line. Go back to your knees and repeat the same action with your other leg.

A. As long as the arm is not lower than the knee, squat as much as possible.

B. Change legs 8- 12 times respectively.

Exercise the muscles behind the legs and hips.

Right foot forward, left foot backward, center of gravity on toes. Touch your waist with your hands, lower your body to the ground and bend your knees. Straighten your left leg, parallel to the ground.

A. Abdomen and breath, and keep your waist straight.

B. Change legs, repeat 8- 12 times, and do two groups.

A good way to reduce fat on the lateral thigh

Stand on the railing or back of the chair with your knees relaxed. Lift your legs sideways at an angle of about 45 degrees, with your feet slightly tense and your knees relaxed. Feet slowly return to the starting position.

A. Pay attention to stand on one leg and relax your knees at all times.

B. the hips are slightly upturned and the abdomen is closed.

C. Don't shake your legs and pay attention to the whole process control.

D. Switch legs, repeat 16-32 times, and make a group.