It is said that fitness is very important now. Many people regard going to the gym as a daily check-in, and their strong and stylish muscles are envied by others. Did you feel excited when you watched it?
However, going to the gym is quite troublesome, time-consuming and expensive. I am sorry to say that I have been to the gym without a monthly card, which makes many friends who are unwilling to go out or have a tight time flinch. What if I don't want to go to the gym and want to exercise? These seven tips will help you exercise at home. Who said staying at home would make you fat and dull? In fact, it can be better, more flexible and more stylish!
The first action: flat jump
This movement has no equipment requirements, and can be practiced anywhere. All limbs are on the ground, hands are supported vertically on the ground, upper body is horizontal, and legs jump back and forth repeatedly, with a large jump range. When jumping forward, the toes should exceed the palms, and when jumping backward, the standard push-up posture shall prevail. This action mainly exercises abdominal muscles and arm muscles.
Repeat 15 times as a group and insist on doing three groups.
The second action: standing on one knee in herringbone.
This action does not require equipment. When standing, keep your legs apart and keep your body herringbone. When squatting, the hind legs press down and the front legs don't move until the hind legs touch the ground, and then stand up. This action mainly exercises leg muscles.
Stand and squat for 20 times as a group, and each group exchanges left and right legs, so that the muscles of both legs can get the same exercise, and insist on doing four groups.
The third action: jump and kneel on one leg.
This action can be said to be an enhanced version of the last action, but the difference is that every time you do a jump and squat, your left and right legs are exchanged once, instead of once after completing a group like the last action.
This action is stronger than the previous one. Repeat jumping and squatting for 20 times as a group and stick to three groups.
The fourth action: left and right leg support.
Touch the ground on all fours, support the ground with both hands, keep it vertical, extend your left leg to the right, then take it back in a supporting action, then extend your right leg to the left, then take it back, and straighten your legs as much as possible. Compared with ordinary support, this action can not only exercise the arm muscles, but also exercise the abdominal muscles.
Stretch your legs for about ten times as a group and insist on doing two groups.
The fifth action: leg support before and after.
This action is similar to the last one, except that the left and right legs extend forward and hind legs respectively. This action also exercises the hand muscles and abdominal muscles. Stretch your legs back and forth ten times as a group and insist on doing two groups.
The sixth action: squat
This action is familiar to everyone. It can mainly exercise leg muscles, and also has a certain effect on abdominal muscles. It is an essential action for home fitness.
Take twenty squats as a group and insist on doing three groups.
The seventh measure: push-ups
This movement can be said to be the most widely known in fitness movements, and the main points of the movement are no longer emphasized. Take twenty push-ups as a group and insist on doing two groups.
Are these movements simple? Although the picture is in the gym, it is no problem to practice at home. The amount of exercise in each movement is not very large. After finishing a small group of movements, you can stand up, jump, relax and continue to do it. After finishing a large set of movements, you can rest for three to eight minutes. Depending on the amount of exercise, you can rest for a long time when you feel tired. You can divide the seven movements into two time periods, such as doing three movements in the morning and four movements in the afternoon. Friends who have spare capacity can increase their own training.
Finally, I wish you all healthy and stylish muscles at home as soon as possible.