What bothers me about staying at home?
Adhere to hand movements: online wrangling, retreat.
Insist on doing leg exercises: a step of squat
Continue to do head movements: laugh off your big teeth.
Insist on doing abdominal muscles: laughing abdominal muscles.
Insist on doing lung exercises: hahahahahahahahahahahahahaha.
How to exercise at home before the epidemic, mainly outdoor activities, mainly walking, insist on 20-30 thousand steps every day, divided into three periods.
During the epidemic, it can only be carried out indoors (at home), mainly in situ (jogging), and it is still carried out several times, with 20,000-30,000 steps per day, which takes more time than outdoor. The effect is still good, at least it can keep the weight from increasing.
Those who have treadmills can use treadmills. After getting up in the morning, do two groups of stretching exercises first, run on the treadmill for 35 minutes, and then run for 35 minutes around 6 pm. You must do scientific stretching exercises before and after running. Experience tells me that the physical function around 6 pm is more suitable for running and will be more relaxed and powerful! Exercise is not that the more exercise, the better. It is best to feel comfortable!
What sports can I do at home? Sitting at home for a long time, lack of exercise, hips must be very weak, hips must have a poor sense of strength. Therefore, focus on training hips and put them in the first place.
Hip training, with four-legged support, hip bridge, clam style and side leg lift.
There are squats, static squats, lunges, and Romanian hard pull with one leg. You can also jump the stairs, from the first floor to the 10 floor, 1-4 steps.
Strong core also improves sports performance. The movements are: flat support, quadruped swimming, belly rolling and one leg stretching.
Cardiopulmonary function has come up, and naturally it runs fast. The simplest action is the opening and closing jump, and the more difficult action is Bobby jump.
You can also run the stairs back and forth, and you can climb the stairs quickly sideways.
Related news Xiao Yang becomes a lamb: lying down and listening to online classes while playing mobile phones (sleeping most of the time and occasionally sitting and doing homework?
Stay cute _: # Exercise at home # Eat snacks and exercise your mouth
The box is also: "The biggest pain is not to exercise at home, but to forget to take pictures and send friends after exercise ..."
S never happens all year round: # Home Fitness Mode # Home Fitness is the same, washing pots and pans to practice stretching, cutting vegetables and picking spoons to practice arm strength, standing on the stove for a long time ... practicing swimming rings, and walking with thick legs.
Ma Keke 1986: I have abdominal muscles and crow's feet.
_ Monsters can brew jam: sit-ups? One sit-up in the evening and one sit-up in the morning, step by step, very healthy.
Today's treasure: when I got up and picked up my mobile phone, I had already started exercising.
Xiao Kuannai and Hou Xiansen: Insist on facial movements: Look at sketches.
Put my hair in space: hardly a head movement: hair loss
Xiaotian Hx: Aerobic exercise: breathing.
The key is that I am your good sister: eat clean and sleep soundly every day.