What are the methods of family fitness? In daily life, many people will exercise through some exercises, among which there are many ways to exercise. Let me share with you a very detailed family fitness method. Let's have a look.
What are the methods of family fitness? 1 make the bed: the upper body leans against the bed, and both hands breaststroke slowly on the bed, stretching the upper limbs as much as possible.
Time: 1 min (30 times, take a deep breath during the action)
Efficacy points: shoulders and upper arms.
Lie on your side: Lie on your side by the bed (20 cm away from the bed), with your left and right feet crossed, with your hip joint as the axis, and lie on your side on the upper side of the bed, with your arms reaching out to your ears as far as possible. The left and right sides are interchangeable.
Time: 1 min
Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.
Push the bed: Make sure you can't push the bed at all before pushing the bed. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, make the upper and lower bodies at right angles, move the center of gravity forward, and make a small lunge with your legs. The left and right legs are interchanged.
Time: 1 min
("Pushing the bed" can be used for individual intensive exercises, 20 ~ 30 times in each group, and repeated for 2 ~ 3 groups to create a perfect lower body line)
Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.
Lie flat: Lie flat on the bed, with your upper body lying flat, your hips outside the edge of the bed, your legs raised and stretched horizontally, your feet pressed against the wall (or put a chair and other supports at the same height as the bed), exhaling, stretching your legs, exerting strength on your abdominal muscles, tightening your hips and inhaling to relax.
Time: 1 min
Efficacy: Tighten thighs, buttocks and abdomen.
What are the methods of family fitness 2? Family fitness law
Exercise while watching TV 12 tips
1, if your living room space permits, you can jump rope for two minutes, rest for 1 min, and repeat for four times, which can consume11/kcal. Jumping your legs can also achieve the same effect.
2. Lift your legs and jump. When jumping, lift one leg high and then put it down. Each leg can do 10 times, which can consume 42 kilocalories.
3, standing in front of the sofa, slowly squat down, stop when the hips are close to the cushion, keep the posture 1 minute, repeat 4 times, which can consume 80 kilocalories.
4. Lying on the floor and lifting your legs for 5 minutes can consume 50 kilocalories.
5. Draw a circle with both arms 1 min, repeat for more than two times, and consume 20 kilocalories.
6, in-situ trot, 1 minute can consume 30 kilocalories.
7. Lift weights such as dumbbells, raise your hands above your head, and keep your elbows flush with your ears. Three groups of repetitive actions can consume 17 kilocalories.
8. Sit on the fitness ball and practice abdominal muscles 1 min, repeat 4 times and consume 50 kilocalories.
9. Sitting on the bench with fitness balls 1 hour consumes 38 kilocalories.
10, standing in front of the TV 1.5m, sprinting leg press for 5 minutes, consuming 37 kilocalories.
1 1, do sit-ups 1 min, repeat twice, and consume 35 kilocalories.
12, on the sofa, legs high, fast kicking 1 min, can consume 30 kilocalories like pedaling a bicycle.
Do housework and keep fit. Housewives can easily practice the S curve.
Mopping the floor-lose weight without reducing your chest
Pay attention to the shaping of the chest in the process of losing weight in order to get rid of the fate of losing weight first.
Mopping the floor is the best exercise to exercise your chest: stand up straight in the direction of the mop, hold the mop handle with both hands, cross your legs one after the other, make a lunge, and then push the mop back and forth with the strength of your arm, which feels like fencing.
The legs have to keep lunging to concentrate the exercise effect on the upper body, consuming 9 calories per minute. If you feel tired, you can change the position of your left and right feet.
Fitness should pay attention to reasonable methods. Do you know what fitness movements are? Today, I will introduce you to five classic fitness moves designed by famous American coaches, and the effect is good. Let's look at those friends who want to exercise!
Each of these five movements will bring your navel closer to the middle and make your lower abdomen flatter. If you do this every day, your little belly will soon disappear.
In exchange for a slim waist and a flat belly, many mm spend a lot of money to go to the gym, some of which have obvious effects, while others have made no progress. The key is the lack of efforts on the word "persistence". Here we have prepared a set of home abdominal exercises for you to do when you don't go to the gym.
First, the method of bending legs and abdomen
Main exercise area: lower abdominal muscles.
Keep your upper body still, put your hands on your sides and bend your legs and abdomen. When your legs are down, your legs are straight, but your feet don't touch the ground. Use abdominal control. Each group 15, ***3 groups, rest for 30-40 seconds.
As long as you do this action for a long time, about 3 times a week, your little belly will not disappear. I suggest you practice this action for a long time.
Second, toes touch the ground.
A, lie flat
The thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.
B, breathe in
The left leg is lowered in two parts, starting from the hip, and the toes will land (the toes can't really land). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.
Third, the housework abdomen method
Remember an important rule: avoid light and focus.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at high temperature at noon will make you sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
Fourth, supine alternate method.
Main exercise site: lateral abdominal muscles
Put your hands behind your neck, bend your legs, and then push out one leg alternately. Push out the leg at a certain distance from the ground, but not too high, don't touch the ground with your feet, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles. Kick each leg 15 times, ***3 groups.
With the popularity of all kinds of clothes, your stomach is particularly important. If you don't have a flat belly, you can't enjoy the charming effect of these dresses. If you don't have enough economic knowledge, you can go to beauty salons and other places, then try this simple method.
Five, walking abdomen method
Learn "abdominal breathing" first
When inhaling, the stomach bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, and smooth airflow.
Experts remind: when walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
Wipe the table-Say goodbye to "butterfly sleeve"
The fat on the upper arm seems to be a "natural butterfly sleeve", and I can't get rid of it. What should I do?
Change the action when cleaning the table: stand on one side of the table with a rag in both hands. Then, don't move your body, and push the rag back and forth by the strength of your arm.
The above actions are similar to push-ups, which can reduce 5 calories per minute. When you push forward, keeping your hands level and strength consistent can promote blood circulation and reduce some occupational diseases.
Hang clothes-turn around the waist
No matter how small the housework is, you can't underestimate it. For example, stand up straight with your back to the clothesline, then keep your legs still, twist your upper body to hang clothes, and exchange them left and right. When twisting, if you lean back slightly, you can increase the load and exercise the muscles on both sides of your waist.
If you don't use an indoor clothes rack, you can't complete the above actions, and it doesn't matter. You can copy this action when hanging clothes in the closet or even turning on the TV. Completing 10 times can consume 4 calories.
Clean the window-it grows 2 cm high at once.
Afraid of fatigue and trouble, so you will want to clean the windows once every three months? In fact, cleaning windows can lengthen your body and help shape it.
Take a rag in each hand, wipe it counterclockwise to the left with your right hand, and then bend your body sideways, and wipe it clockwise to the right with your left hand.
This action can rearrange the compressed spine, so it will have an increasing effect. In addition, it can consume 8 calories per minute.
Cleaning up sundries-shaping beautiful buttocks
Reclining hips need to be supported by tight thigh muscles to have a charming curve. Don't bend down and take whatever you want when you are moving things. You should kneel down first, then stand up slowly after taking it, which can exercise your thigh muscles.
Bear enough gravity from squatting to achieve exercise effect, consuming 5 calories per minute.
Washing dishes-training model legs
When washing dishes, do leg lifting and keep it at 10 second, because when your strength is on your leg, it will accelerate the thermal effect of the subject, and if you stand on tiptoe, you can also stretch the muscles of your calf.
Legs are easy to accumulate muscles, and the standing time on one leg should not exceed 15 seconds, plus the heat consumed by washing dishes. This exercise can reduce your calories by 7 calories per minute.
Make the bed-reproduce the sexy clavicle
What action did you use to make the bed? Now try this: first pose for kneeling, then crawl on the bed with your upper body, stroke slowly on the bed with your hands breaststroke, lay the mattress and spread your upper limbs as far as possible. If you can feel a little pain in your shoulder, it means you have succeeded. This action can exercise the rarely used front shoulder, that is, the position of the clavicle.
This action can consume 7 calories per minute. In addition, many men are actually "clavicle control", because in a survey of "the sexiest exposed parts", 30.8% of men think that the clavicle can better show the charm of women, and this answer has surpassed "chest" to occupy the first place.
Nine tips for kitchen exercise and fitness.
1, toe tip
Exercise site: legs
This action can be used many times, for example, when washing dishes or vegetables, let your legs exert a little force, stand on tiptoe, inhale, lift, exhale and put down. Do 5 groups, each group 1O times. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
Step 2 stand on one leg
Exercise site: legs
Standing on one leg in the kitchen, you can also do this while working. For example, when cutting vegetables, put the whole body's center of gravity on one leg, step across the other leg, touch the ground with your toes, straighten your leg hard, lift it to one side, hold it for 20 seconds, and change to the other side.
Step 3 lower back and forth
Exercise site: waist
Standing by the sink for too long will make your waist muscles tired. So at the end of the work of the sink, separate your feet shoulder-width apart and take a big step away from the sink. Hold the sink with both hands, bend over slowly, stretch the muscles of your back and waist, and press down for 5 times.
4. squatting
Exercise parts: waist and thighs
The kitchen can be designed so that you have to squat down to get the cooker. When squatting, put your legs together and straighten the waist and above, which can exercise the strength of the waist and thighs.
Step 5 push-ups
Exercise site: arm
Before the soup is ready, take a step back, put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table. Generally, you can do 15 push-ups in the kitchen every time you cook.
Step 6 twist your head
Exercise site: waist
Let yourself exercise more when washing dishes or vegetables. Don't put the washed things at hand, but keep your feet still, turn your waist with waist strength and put the washed things behind you.
7. Turn your neck
Exercise site: neck
Take advantage of the gap between cooking and waiting, stand by and move the pot to your neck and shoulders, and turn your head alternately from left to right. When you forget the operation, your muscles will inevitably feel nervous unconsciously, so you should move at any time.
8. Lateral bending
Exercise site: waist
When you need to wait for a long time to make coffee, soup or bake a cake, make a side bend in the kitchen. Although this action is not big, it can effectively stretch the whole body.
9. Stretch your arms
Exercise site: arm
Don't pick up seasoning or cooking utensils in a higher position. In fact, this is a good opportunity for you to exercise. Stretch your arm hard and reach your fingertips. At the same time, kick hard and stand on tiptoe.