Exercise at home, I believe we all know that lack of exercise combined with long-term sedentary habits is like chronic suicide. Even if there is no complicated sports equipment at home, you can do aerobic exercise and strength training. Let's see what sports there are at home!

Exercise at home 1 jump rope to warm up first (1 min -2 min)

Objective: Because of the limited indoor space, skipping rope is also a good way to warm up. Warm-up effect can be achieved by short rope training for 1-2 minutes, and then stretching all joints and muscles through stretching to avoid sports injury.

Second, the upper limb strength

1, kneeling push-ups

Preparation posture: hands straight, palms on the ground, slightly wider than shoulders; Cross your feet together and land on your knees; Keep your body and thighs in a straight line.

Practice process: inhale when lowering, bend the elbow joint, and keep the waist and abdomen not bent; Exhale when lifting, and quickly straighten the elbow joint into a preparatory posture once.

Suggested number of practice groups: 10 times/group 1-2 groups.

2, standard push-ups

Preparation posture: hands straight, palms on the ground, slightly wider than shoulders; Feet together, forefoot supporting the ground; Keep your body straight.

Practice process: inhale when lowering, bend the elbow joint, and keep the waist, abdomen and lower limbs not bent; Exhale when lifting, and the elbow joint straightens quickly.

Suggested number of practice groups: 10- 15 times/group 2-4.

Third, lower limb strength.

1, opening and closing high five

Preparatory posture: standing posture, heel slightly raised.

Practice process: jump slightly, open your legs, and touch the ground with your forefoot; At the same time, the arm is opened from the side, and a high five is completed directly above the head; Jump up and stand up once.

Suggested number of practice groups: 30 times/group 2-3 groups.

2. Crouching

Preparation posture: open your feet left and right, slightly wider than your shoulders, straighten your hands flat, look straight ahead, and stand up straight.

Practice process: bend your knees and slowly squat until your thighs are parallel to the ground or slightly below your knees. After holding, the quadriceps femoris will contract with equal force, and the kick and knee extension will recover.

Suggested number of practice groups: 15 times/group 2-3 groups.

Step 3 squat and jump

Preparation posture: open your feet left and right, slightly wider than your shoulders, put your hands and fingers crossed behind your neck, and look straight ahead.

Exercise process: kneel down until the thigh is parallel to the ground or slightly lower than the knee. After holding, the quadriceps femoris will contract with equal force, kick and stretch knees to leave the ground quickly, bend knees to cushion the ground and complete an exercise.

Suggested number of practice groups: 15 times/group 3-4 groups.

Bobby jumped up.

Ready posture: Stand with your feet shoulder-width apart and in a relaxed posture.

Practice process: feet jump backwards, trunk and legs are in a line; Keep the movements stable and coherent; Tighten your abdomen and fly briefly.

Suggested number of practice groups: 8- 10, 3-4 groups per group.

Fourth, the core strength.

1, sit-ups

Preparation posture: Lie flat on the ground, with legs bent at 90 degrees to the ground, feet naturally flat on the ground, hands behind your head.

Practice process: When lifting up, the abdominal muscles should participate in the work. When the abdominal muscles lift up, we have to exhale and get ready to lie down. Inhale when you lie down and relax your abdominal muscles. When you feel your back on the ground, tighten your abdominal muscles and start repeating the last movement.

Suggested number of practice groups: 30 times per group, 2-3 groups.

2. Flat bracket

Preparation posture: Put your elbows under the shoulder landing point and lie prone on the ground.

Exercise process: When the elbow is below the landing point of the shoulder, the shoulder armor should be flush with the back, and the shoulders, hips, knees and ankles should not be too low or too high in a straight line. The legs should be straight naturally, the knees should not be bent, the neck should be kept straight naturally, the toes and heels should be close together, the inner thighs should be clamped with the calves, the legs should be straight, and the hips should be tightened.

Suggested number of practice groups: 1 minute/group 2-3 groups.

3. Lie on your back at both ends

Preparation posture: Lie on your back with your feet and hands straight in a V shape.

Exercise process: abdominal muscles contract, shoulders and hips leave the ground, exhale when hands and feet touch, inhale when falling back to the ground, and pay attention to braking.

Suggested number of practice groups:10-15 times/group, 2-3 groups.

Step 4 ride a bike on your back

Preparation posture: lie on your back on the mat, with your hands straight naturally, palms down and placed at your sides. Keep your torso and lower back tightly attached to the mat.

Practice process: lift your legs off the ground, bend your knees alternately left and right to complete the ride, and keep your torso and arms fixed during the ride.

Suggested number of practice groups: 40 times/group 2-3 groups.

Exercise at home 2 1, shaking fitness

You can do it on the bed or on the floor at home. Drink a glass of cold boiled water before exercise. Then, lie on your back on the bed (or on the floor), the pillow doesn't have to be too high, and your hands and feet are naturally flat. After standing still for 1 min, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then, the limbs gently shake at the same time, for 3 to 5 minutes at a time, once in the morning and once in the evening. Trembling exercise can promote blood circulation and help to relieve headaches (neurology), hypertension (cardiothoracic surgery and cardiovascular medicine), backache and other diseases.

2, pacing fitness

Pacing back and forth in your living room, no hurry, no delay, well-proportioned, insist on walking more than 3000 steps, you can achieve the effect of walking at ordinary times. When pacing at home, you can also listen to light music or news, and unconsciously complete the exercise task that morning. This pacing can exercise the whole body, promote blood circulation and relax the body after a night's sleep.

3, squat fitness

Put your hands flat or on your hips, keep your feet shoulder width, look straight ahead, bend your knees slowly, and put your weight on your toes. At the same time, read the word "ha" in your mouth, spit out the turbid air in your abdomen, inhale when you stand up, and stay in your abdomen with the intention of inhaling fresh air into your abdomen. Exercise slowly and repeatedly, middle-aged and elderly people can exercise slowly, or they can take a semi-squatting posture (pictured). Practice 2 ~ 3 times a day, about 30 times each time.

4, local fitness

Sit on the sofa and exercise your hands, clap your hands or pull-ups. After doing this for 30 times each, turn to eye exercises, ear rubbing exercises, abdominal massage exercises and so on. In addition, "shaking your head and scratching your head" is also a good exercise method, which is very suitable for our retirees. The so-called bobbing is to slowly shake your head up and down from left to right based on your head. Scratching your ears is rubbing your ears, from top to bottom, and repeating it 50 times. Because the ear concentrates the acupuncture points in all parts of the human body, and continuous stimulation has the effect of preventing diseases and strengthening the body.