Otaku's five favorite fitness methods. Now people like to stay at home. Many otaku don't want to go to the gym, and people pay great attention to health. The following is the information of five fitness methods that otaku loves to give to everyone for your reference.

Otaku's favorite five fitness methods 1 Push-ups to strengthen chest muscles

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Sitting posture with belly in and legs up.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps lifts healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Hold the wall and squat for healthy legs.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

Bend over, row a boat and exercise your back.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.

Otaku's favorite 5 everyone's fitness methods 2 otaku's fitness precautions

1, pay attention to the measurement of heart rate pulse, heart rate may reflect the intensity of your fitness. If you want to release more heat energy when doing aerobic exercise, you should keep your heart rate between 60-85% of the highest heart rate.

2. Believe that a student in a yoga class can completely curl her body. Feeling scared? Put aside these fears, you should be more confident to try new challenges!

Do what suits you, don't blindly imitate others. Find the fitness method that suits you best and prescribe the right medicine.

4. Whether your fitness method is a potential crisis or a long-term high-intensity training is not necessarily wrong, but don't do many kinds of high-intensity long-term exercises at once. According to experts, doing all kinds of high-intensity training at one time may be a fire lock of disaster.

5, starting from the most basic exercises, for beginners, we must start from the most basic exercises; Remember, it is very important to warm up.

6, too much does not mean better, after aerobic exercise and intensity training, rest is very necessary. While strengthening muscles, give them enough time to recover. For example, you should exercise three days a week and take four days off.

7. Develop a good habit of getting up early. Morning exercises are good for your health.

8, fitness should not be excessive, feel uncomfortable should stop immediately; If you sprain, you should treat yourself or see a doctor immediately.

In addition, pay attention to warm-up before stretching your muscles-stretching can help you avoid muscle strain and help you receive high-intensity training.

Stretching training should not be excessive. Excessive stretching can also lead to injury. Be sure to learn the stretching exercise suggested by experts.

9. When exercising, the action of restoring the original position must be slow. When you lift weights, lifting weights can certainly strengthen your muscles, but if you can control your muscles to slowly put down heavy objects, you can make your muscles have good lines.

Don't lift weights at high frequency. You need to rest for at least 6 seconds between repetitions. The slower, the harder and more effective it is.