"Lu's Spring and Autumn Annals" says: "Running water does not rot, and the household pivot does not move." The vitality of life lies in constant exercise. Some people may retort: "How to explain that the tortoise has lived for thousands of years?" In fact, this is similar to "children are not fish, how do you know the happiness of fish?" "Just because the tortoise moves slowly doesn't mean it doesn't move. We can't see it when it swims in the water. " ?

The purpose of exercise or fitness should be to maintain a healthy body, not to exercise strong muscles. I quite agree with China's ancient view of the mean. "Too much is not enough", so is sports. Laozi has a saying: "If the army is strong, it will be destroyed, and if the wood is strong, it will be folded." If you are too strong, you are prone to problems. Therefore, I don't agree with everyone's strenuous exercise in order to exercise muscles. It's better to keep it moderate. ?

Speaking of sports, as an office worker, you may complain that "there is no time to go to the gym" and "there is no time to go out for running"; As a student, you may say "you don't have that much spare money to go to the gym" and "you are too lazy to leave the dormitory". In this regard, I assure you as a "non-famous fitness enthusiast" that you can keep fit by making good use of these items and staying at home. ?

I divide these objects into conventional musical instruments and creative musical instruments, and introduce them respectively. ?

0 1, conventional instrument

For the conventional instruments on the market, there are many related introductions, which are also very detailed. Therefore, for the introduction and specific use of musical instruments, you can watch relevant video teaching online, and I will only focus on my personal feelings. ?

1. 1 ABS？

Price: CNY 10~50?

Abdominal wheel

There are mainly two kinds of abdominal wheels on the market: with and without brakes. I recommend beginners to use the brakes, so that if the muscles are not strong enough to recover after pushing out, they can also brake on the spot to avoid falling to the ground out of control. ?

The advantages of the abdominal wheel are small volume, less land occupation and obvious effect; The disadvantage is that it is more difficult for beginners. Once the posture is incorrect, it is easy to get hurt. ?

Personally, I think it is much better to practice abdominal muscles with abdominal wheels than supine boards or even sit-ups. After practicing for more than 20 times, the abdomen will feel tight, which is more obvious than doing 100 sit-ups. As for the method of use, I mainly use kneeling posture and standing posture, and other yoga postures are assisted, mainly these two. ?

Easy to kneel, suitable for beginners; Standing posture is not easy to operate and easy to fall out, so you must have a foundation to try again. ?

Precautions:

No matter what, bow your back! This must be remembered! If the back stands up, it is easy to hurt the waist muscles and lumbar vertebrae. I once tried to straighten my back and had a few backaches. ?

Be sure to use your abdomen. Even if your abdomen doesn't have enough strength to pull your body back, don't use the strength of your waist, or you will get into a habit and hurt your waist over time. ?

1.2 puller?

Price: CNY 10~20?

Spring exerciser

When I was browsing fitness equipment online this year, I suddenly found a plastic stretcher, so I bought it and tried it. This stretcher is a multifunctional sports equipment, which can be used to do sit-ups and exercise arm strength. ?

The advantages and disadvantages of this instrument are very obvious. The advantages are multi-function and multi-purpose, which can really play a certain role, especially suitable for girls to exercise; The disadvantage is that the limitation is too great and the strength cannot be adjusted. If you keep exercising, the frequency of replacement will be high. ?

I stopped using it after several times, because doing sit-ups is not as good as practicing abdominal chakras, and doing biceps is not as good as doing dumbbells, which is very tasteless. However, this kind of equipment is suitable for fitness, and the minimum postage is 9.9. It is still very affordable to spend the same money on a few things. ?

1.3 dumbbell?

Price: CNY50~200 (The greater the weight, the higher the price? )

Electroplated dumbbell

Dumbbells are divided into rubber, electroplating and other materials. I use electroplated dumbbells myself, which are made up of multiple dumbbell pieces. I also recommend you to choose this one. After all, most rubber dumbbells are insecure, and fixed-weight dumbbells are too limited. ?

Dumbbells completely replace the function of arm bars, and can be used to exercise arms, squat with weight and chest muscles. In addition, the dumbbell is composed of multiple dumbbell pieces, and the weight can be adjusted freely, which can be described as a fitness artifact. But the maximum weight of dumbbells is fixed, and once it is too light, it loses its meaning of existence.

Therefore, my suggestion is that it is best to buy a dumbbell that exceeds the weight you can bear at present and can adjust the weight of dumbbell pieces according to your own ability. ?

1.4 Yoga mat?

Price: CNY20+?

yoga mat

You need to stretch to warm up before exercise and relax your muscles after exercise. Sit-ups also need to be done in a flat and clean place. To meet the above needs at the same time, yoga mat is the best choice. ?

The thick foam pad separates the cold ground from the human body, which not only effectively keeps out the cold, but also avoids the pain of being licked. ?

I do sit-ups with a yoga mat. Although it is not as good as the abdominal wheel, it is much more effective than the supine board, because the supine board always unconsciously pulls the body up with the strength of the legs, and the yoga mat is better because it lies flat on the ground and the legs can't exert force. ?

It is worth noting that there are many yoga mats on the market with uneven quality. Try to choose a thick one when buying, and be sure to consider the price. "Cheap is not good." This sentence can be said to be a good word for buying a yoga mat. ?

1.5 push-up bracket?

Price: CNY 15-30?

Push-up bracket

A few years ago, there was a news in NBA: kevin love, the star of the Timberwolves, broke his finger while doing push-ups at home, and was out for several months due to injury.

This is because when doing push-ups, the huge weight of love itself is pressed on the palms of both hands, and a little carelessness will cause injuries due to excessive pressure. And if love can be supported by push-ups, he may be able to avoid this kind of injury, at least his fingers will never break. ?

Push-up bracket is used to relieve the pressure on the palm when doing push-ups, and can also exercise wrist strength. Push-ups can lower the body, stretch the pectoral muscles more fully, and stimulate the outside of the pectoral muscles more strongly, which is more effective for exercising the pectoral muscles. ?

02, creative equipment

The so-called creativity refers to "adapting to local conditions" and using the objects around you to exercise, mainly for those dormitory parties who are unwilling to buy equipment because of various concerns. After all, there are many such classmates around me. ?

2. 1. The guardrail on the upper berth?

Sometimes when I want to stretch my arms, I will pull the guardrail on the upper berth of the dormitory and do some pull-ups. Whether you go to bed, get off the table, or go to the bunk bed, as long as there is a guardrail on the upper bed and the bed is not very old, you can hold it and do pull-ups. ?

2. The ladder between the bed and the bed.

The bunk beds are connected by ladders, which is convenient for students in the bunk beds. And the small gap between these ladders is a good place for leg press. More conveniently, you can freely choose the difficulty according to the level of each step. The higher the steps, the more difficult it is for leg press. ?

3. wall?

The walls of the dormitory are also natural exercise places. We can lean back against the wall, March and sit still until we can't hold on. This is not only beneficial to protect the knee, maintain the knee joint and the surrounding ligaments, but also exercise the muscles of the thigh. ?

Since you may not be familiar with this action, I have compiled the essentials of this action in combination with relevant information:

Squat against the wall

Keep your back close to the wall and don't bend over. Legs apart to shoulder width, squat down gradually, so that the calf is vertical to the ground and the center of gravity falls on the heel. The included angle between thigh and calf shall not be less than 90 degrees, and the knee joint shall not exceed the toes. Because squatting too deep, it not only obviously increases the pressure of patellofemoral joint, but also has no strong exercise effect on thigh muscle strength.

It's useless to be a language giant just by talking and not practicing fake gestures. Time waits for no one, so act quickly!

I hope you and I can be strong in sports and have a healthy body!