push-up

Action essentials: put your hands on your sides, separate your feet from your hips, and touch the ground on your toes. Inhale, bend your elbows and drop until your chest touches the ground, put your hands on your sides, exhale and push up, and keep your arms straight. Tighten the core in the whole process to ensure that the head, back and buttocks are in a straight line.

Target muscle groups: chest, shoulders, arms and core.

Want to strengthen upper limb strength? Chest exercises? Shape beautiful shoulder and arm lines? If you can only recommend one action, it must be push-ups! Push-ups are the most classic movements in upper limb training, which can not only effectively increase the strength of upper limbs, but also stimulate the core well. You can practice at home, in the office or even on the street.

Don't be sad if you can't do standard push-ups. Here are two miniature push-ups:

Kneeling push-ups

Bend your knees and support the ground with your knees instead of your feet to reduce the difficulty.

Table push-ups

You can support a table, chair or bed with your hands and adjust it according to your strength level. The lower your support, the harder it is.

Rowing standing up

Action essentials: Tie the towel in a fixed place, hold the towel with both hands, and take a small step forward to make the body have an included angle with the ground. Exhale, shoulder blades retract, bend elbows to pull the body to the chest side, inhale and extend elbows to slowly lower the body to the starting position. During the whole process, the core is tightened, and the head, back, hips and legs are in a straight line.

Target muscle groups: back, shoulders and upper arms.

All you need is a towel and a doorknob, and you can start shoulder training! Standing boating can not only help us increase our back strength and improve our hunchback, but also relieve the shoulder discomfort caused by sitting in the office for a long time. Towels can be replaced by scarves, old clothes, etc. In addition to door handles, students in the north can also use heating pipes to fix them!

Lower limb supplies

deep squat

Action essentials: Stand with heel shoulder width, toe abduction naturally, and hold chest with both hands. Inhale, keep your knees in the same direction as your toes, bend your knees and lift your hips, squat down until your hips are lower than your knees, exhale, stand up, and stretch your knees and lift your hips. Throughout the process, the core is tightened, the back is straight, the knees need abduction, and the toes point in the same direction.

Target muscle groups: hips and legs.

Squat occupies the most important position in fitness movements, known as the king of movements, and it is absolutely indispensable for family training! However, it is definitely difficult to satisfy students with a certain strength base by squatting on their own weight. Next, I will introduce two kinds of weight-bearing squats:

Goblet squat

Take a bottle of mineral water and hold it on your chest as a load. A heavier thermos cup will do! It should be noted that because the weight is on the front side of the body, the upper body should be more upright when squatting in the goblet, and do not lean over to ensure that the weight is close to the center of gravity of the body.

Shoulder bag weight squat

If a bottle of mineral water can't meet your training intensity, then choose a backpack to carry the load. Literally, it means to put heavy objects in your backpack and do squats on your shoulders. I suggest that you take books as the weight and choose the number of books according to your own strength level. Here, I would like to remind you of one detail. On the premise of ensuring comfort, everyone should try to adjust the shoulder strap of the backpack to the shortest and stabilize the load, so as to better grasp the center of gravity and effectively avoid causing excessive pressure on the lower back.

Bucket hard pull

Action essentials: put the bought big barrel of mineral water in front of your feet, bend your hips and knees, and naturally hang your hands and hold the barrel handle. Exhale and stand up straight, and inhale and bend your hips backwards. Throughout the process, make sure your back is straight and your shoulders are straight.

Target muscles: hip, back of thigh and back.

Hard pulling is the golden action of hip training, which can effectively stimulate the back muscles and the back of thighs. It is a classic training action that female trainers can never ignore. Daily training at home, you can buy a bucket of mineral water in the convenience store downstairs and choose the amount of water according to your own strength. It is simply not more convenient!

Core article

Platform entry

Action essentials: bend your elbow, support the ground just below your shoulders, keep your feet hip-width apart, and point your toes to the ground. Lift the abdomen and knees off the ground, so that the head, back and buttocks are in a straight line, and the buttocks are tightened to keep breathing evenly.

Target muscle group: core muscle group

Plate support is definitely the simplest and most convenient action to increase core strength. At the same time, compared with core training movements such as belly rolling, flat support has a better stimulating effect on transverse abdominis. Transverse abdominis is a deep abdominal muscle. Increasing the strength of transverse abdominal muscles can keep the spine stable and reduce the pressure on the lower back. At the same time, the muscle direction of transverse abdominis muscle is horizontal, and it surrounds the abdomen like a belt, which strengthens the strength of transverse abdominis muscle and has the effect of "shrinking waist"!

Systematic training action

Squat push

Action essentials: take mineral water as a load in your hand and bend your elbow to carry mineral water on your shoulder. Heel and shoulder width, toe abduction about 30. Inhale, squat down until the hips are lower than the knees, exhale and squat down, and lift the mineral water vertically, with smooth movements. Knees should point to toes when squatting. When standing up straight, pay attention to tightening the core and push your hands to the front position above your shoulders. Don't lean back or lean forward too much.

Target muscle groups: shoulders, arms, hips, legs and core.

Since squats must be practiced, supplementary recommendation! Vertical pushing is an excellent action to shape the lines of shoulders and arms. Lifting heavy objects over the head is also a good challenge to the stability of scapula and abdominal core. For some experienced trainers, squat recommendation is the best choice to ensure the intensity of training at home! Weak students don't have to worry. You can adjust the load in your hand according to your own strength level, and gradually increase with the rise of strength.

Bourpi

Action essentials: Lie on your stomach, put your hands on both sides of your chest, push your body to the position of supporting your hands and feet, jump forward with your feet, stand up straight after landing, jump up, and clap your hands on your head.

Target muscle groups: shoulders, chest, buttocks and legs.

All-body training moves must push burpee! An action, including upper limb push, hip flexion and extension, squat take-off, etc. Exercise all parts of the body. At the same time, after repeated for many times, the heart, lungs and endurance will also be greatly stimulated. You don't need any equipment, you can practice in 1 minute, who knows if you will try.

All right, that's all seven moves. Next, I will share with you a comprehensive family training plan:

After this training, you can also add 30s *5 flat support as the final core training, or choose your favorite aerobic exercise, such as skipping rope, running or climbing stairs.

In addition to the main training part, we should also do warm-up before practice and stretching after practice.

As long as you choose the right action and arrange the plan reasonably, the equipment and venue are not obstacles at all. All the movements recommended to you this time don't need any training tools, and you can practice them anytime and anywhere. Even without dumbbells, TRX, elastic belt and other family training tools, we can use towels, cups and heating pipes instead!

Keeping regular exercise is not as difficult as you think. Why don't you put down your cell phone and start practicing right away? !

Author: common strength

Link:/question/68717058/answer/278585386

Source: Zhihu.

The copyright belongs to the author. Please contact the author for authorization for commercial reprinting, and please indicate the source for non-commercial reprinting.