You can practice push-ups and sit-ups at first. You can practice squats if you buy equipment. If not, see if there is anything at home that can be replaced. Just be safe.

Another one is running. You can do it indoors at home. You can use it if you have money to buy a treadmill. If not, you'd better buy one or two mats, that is, yoga mats or fitness mats, put them on the ground and jog on them. If you get dirty or put them on prematurely, you can put a cloth under them in advance.

Running on the mat is silent, will not disturb others, and there is no dust. The mat can also do other actions, such as sit-ups and push-ups.

If you have enough money, you'd better buy some fitness equipment to exercise. If not, just do as I say. No problem at all.

In addition, don't be too tired in life and work, pay attention to nutrition and keep exercising, which will always get better and better.

You can also do some aerobic exercise at home. If not, you can do some simple actions. For example, lift legs, kick legs, lift arms, and move legs and arms up and down from left to right.

When doing fitness exercise, you should have a plan, which action to do, how many times each time, how many times every day, how long to persist, and have a clear plan.

When you take part in fitness exercise, don't overtraining to avoid injury. Take your time, don't be impatient and don't overdo it. Health is the most precious thing. Fitness exercise is to be healthier.

If you can't go to the gym, these methods can be trained.

If you can't go to the gym, how can you exercise better? Of course, the word unarmed fitness does not appear for no reason.

First, you can exercise at home. The minimum requirement is a place to lie down and buy a yoga mat. Really can't. Your sheets can be used all the time! You can do some unarmed exercises, such as sit-ups and push-ups. Of course, it is better if you have certain equipment, so your training effect will be better.

Secondly, you can download some application software such as muscle ripper according to some video tutorials during training, so that you can get more exercise without the guidance of a coach. This kind of exercise will have certain rules, and interval time is also needed for training. Too long rest time will reduce your training effect, and too short rest time will make your muscles unable to rest, and the effect will not be very good.

Third, you should have certain goals, such as what kind of training goals you want to achieve after one month, because this will promote your training and make your training better!

Fourth, you can run in the playground, do aerobic exercise and burn fat. Running must be full, at least for half an hour, because it takes more than half an hour to burn fat.

Fifth, you should have the ability to resist temptation. Training at home is different from training in the gym. With so many people working together in the gym, the sports meeting will be more powerful and make you work harder. If you exercise at home, you may be tempted by food and family factors. The training environment is not very good, so you should have the ability to resist temptation.

Sixth, we should have a certain diet, because a good diet will make the body get a good rest and nutrition while getting full exercise, which will make the training effect better! Be sure to eat less calories and don't let the calories stored in your body turn into fat.

Not everyone can go to the gym, which is a very realistic problem. How to practice at home by yourself? Let's start talking now.

First of all, practice at home, you have to have a venue. The house is too small to fit. It's inconvenient to flash around in a small place, and it's even worse to hit and get hurt. In my opinion, there must be an open space of more than 4 square meters in your home, that is, a 2mx2m place for you to toss around. If you don't have this condition, don't think about exercising at home. Basically, the only action you can do is to lift dumbbells. But to give you a compromise, it may be a good way to exercise in these places if you can work downstairs in the community or in a nearby park.

Secondly, you have to prepare something. First of all, you have to have a pair of sports shoes, not too advanced, just Anta. The sole should be soft and well cushioned. If you are a runner, you can also use high-grade running shoes to kill two birds with one stone. Moreover, female students need to use sports vests and wear clothes and pants that can make you move easily. The fabric is best to absorb sweat and dry quickly.

In terms of equipment, you should at least buy a yoga mat. Because some actions will hurt if they touch the ground directly, and it is necessary if they are outdoors. If you want to start with the equipment, it is suggested that you can start with the tension rope. The rest, such as dumbbells, big balls, fitness balls and horizontal bars, can be properly considered according to your financial resources and the urgency of your needs. Local tyrants can also start with advanced equipment such as treadmills and Smith racks.

All the preparations are done. Let's start practicing. Before you start training, please make the data and plan for this week, such as my current body fat, weight, BMR, heart rate and so on. What do you need to practice this week, such as losing weight and stovepipe. For example, today's Monday, my training content is to reduce fat and thin legs, so my arrangement is to do 30 minutes of high-intensity intermittent leg training, killing two birds with one stone. Because you practice at home, you can't run, so you should choose an action that suits your home. You can browse this action on my Weibo, and you can also find other videos, pictures and so on online. Choose the action you need, which can be divided into three levels according to the difficulty. When doing this, it is best to form a complete closed loop from low-medium-high-medium-low.

First, warm up for more than 5 minutes, that is, jump a few times at will, move various joints, lunge and so on. When you feel that blood has flowed into your body, you are a little feverish and your joints are flexible, then you can officially start practicing.

Remember, during the 30-minute exercise, you should always feel your heart beat to the maximum heart rate, then calm down to the bull's-eye rate, and so on. You might have been too weak to continue 30 minutes ago. It doesn't matter. You can do some relaxing activities instead of continuing.

After the main training, we should stretch for at least 10 minutes. Stretching after exercise is very important and indispensable. It's time to take a shower and coax the children after stretching. Today's exercise plan is over

Generally speaking, this kind of high-intensity training should be done three times a week, but if it is not enough, it can be increased to six times, but it is best not to do it every day and buffer it. If you don't do this kind of high-intensity training, you can do aerobic or anaerobic exercise step by step, such as aerobic at home and skipping rope. At home, there is no oxygen, push-ups, belly rolls, squats, etc. As long as the heart rate is controlled at your bull's-eye rate.

After the end of a week, make a good exercise plan for the next week, and change the pattern again and again. Through your own statistics, you should know your training results. Summary: The main restricting factor of family exercise is the exercise environment. If your home sports environment is large enough, it is ok to exercise at home. Choose some actions that you think are good. You can classify them according to the types of "legs", "hips" and "whole body" and mark the high, medium and low difficulty. Generally speaking, a part needs at least five different action materials to be boring.

Download a software called keep, buy a member and set up your own exercise plan. It will provide you with different exercises every day. Practice with it every day!

Shut up and pick up your legs. ....