A few simple actions of fitness at home, now everyone's awareness of fitness is enhanced, and more and more people are exercising, but everyone knows little about fitness, often because of lack of fitness knowledge. In fact, they can exercise easily at home. This paper introduces several simple actions of fitness at home in detail.

A few simple actions of body-building at home 1 1, supported by a flat plate

Put the yoga mat on the ground. Mom can lie prone on the yoga mat, bend her arms and support her body with elbows, put her legs together, exert strength on her toes, leave her body off the ground, keep her body straight and tighten her abdominal core muscles. Stick to it for 30 seconds on the first day, and then increase it by 5 seconds every day.

Step 2 stretch on your knees

Kneel on the yoga mat, bend over, support the ground with both hands, and keep balance. Raise your left hand, straighten your right leg (pictured), and breathe for 3 seconds. Restore kneeling position, inhale, and change your right hand and left leg. 20 a day, and then make 5 more a day. Don't increase it until you know that you can achieve 50.

Step 3 push-ups

Bend down on the yoga mat, your feet are naturally shoulder-width apart, your hands are straight to the ground, and your hands are shoulder-width apart. Bend your arms, keep your body straight and move down, and stop when your body is parallel to the ground. Tighten the abdominal core muscles, push the arm hard and straighten the arm. Do five push-ups every day, and remember to keep your back and legs in a straight line when doing push-ups.

4. squatting

Stand naturally, with your feet shoulder width apart, elbows and knees bent at the same time, squat down and slowly raise your arms. Put down your arms and stand with your legs straight. Stick to 10 every day, and then increase it by 5 and 50 every day.

Step 5 lift your hips

Mom lies on the yoga mat, puts her hands on her sides, bends her legs, tightens her abdomen, lifts her hips and back, and exhales for 5 seconds. Hips and back down, breathe in. Do 15 on the first day, and then add 5 every day until you know you can do 50 at most. Don't add any more. Many people will say, I have done these actions before, but I just can't. That's the most crucial step you missed. You didn't do the following exercise. You need to warm up by skipping rope for 5 to 10 minutes, which will double the effect.

A few simple actions of fitness at home 2 1, push-ups.

This action seems simple, but it is not easy to become a standard. Pay attention to keep your body in a straight line at all times. During exercise, don't hump your back or bend your back. At the same time, tighten your core muscles.

Beginners do 6 to 10 times in each group, and * * * completes 4 groups. If you have difficulty at first, you can do kneeling push-ups on your knees. Friends who have a certain sports foundation can do 10 to 15 times in each group, and * * * completes 4 to 6 groups. Take a minute break between groups.

Step 2 stay where you are

Stand with your feet shoulder-width apart, and don't move your upper body forward when you squat. It seems to train the buttocks, but it can also train the abdomen. Tightening the core during exercise can help you maintain stability and balance.

Beginners do 8 and 12 times in each group, and * * * completes 4 groups. Friends who have a certain sports foundation, each group 12 and 15 times, * * * completed groups 4 and 6. Take a minute break between groups. Some senior fitness enthusiasts may say that it's easy. Then do this with one leg!

Step forward and squat down

Stand, then step forward and squat on one leg. Note that when squatting forward, the knees of both legs are 90 degrees. Then take it back and squat on the other leg.

Beginners do 12 to 20 squats in each group (each squat is counted). For friends who have a certain sports foundation, each group squats 20 to 30 times. Take a minute break between groups.

4. Hip bridge

We often see this action in yoga training, such as lying on your back and lifting your hips, tightening your core. If you feel a little difficult, raise your hips to your limit height. If it is easy, lift one leg and complete this hip bridge action with one leg.

Beginners do it 6 to 10 times in each group. For friends who have a certain sports foundation, do 10 and 15 times in each group. Take a minute break between groups.

5, fitness stool support (arm flexion and extension)

As shown in the figure, put your hands on your sides, support them under the fitness stool, stretch your legs forward, then bend your arms and lower your body, paying attention to keeping your elbows close to your body. Put it at the lowest point and then return to its original position. Don't push your legs.

Beginners each group 6 to 10 times. For friends who have a certain sports foundation, do 10 and 15 times in each group. Take a minute break between groups.

Step 6 roll up your stomach

This action helps you train the rectus abdominis, which is especially suitable for beginners who lack sports foundation. Lie on your back with your knees bent 90 degrees and your feet flat on the ground. Put your hands across your chest or behind your ears (not behind your head), exhale when you roll up your abdomen, and return to a flat position to inhale. Pay attention to the waist always sticking to the ground. Don't put your hands behind your head or behind your ears to push your head, which will easily put pressure on your neck and pose a potential risk of injury.

Beginners do 3 to 4 groups 6 to 10 times each. Friends who have a certain sports foundation, do 10 and 15 times in each group, and do 4 to 6 groups. Take a minute break between groups.

The main muscle groups of the six movements involve chest, legs, buttocks, abdomen and triceps brachii, which is very practical for ordinary friends who train at home and can also be used as the basis for novice strength training. Keep training and you will see the effect!