Exercise at home exercise at home exercise at home. Moderate exercise Don't squat and rest in summer exercise. Turning the hula hoop can better exercise the fat around our waist. Leg press mainly relaxes our leg muscles. We can do leg press on the balcony. Leg lifting is also an effective and simple exercise at home, and it burns leg fat very much. At home 1 push-ups can exercise muscles: pectoralis major, serratus anterior, deltoid, triceps brachii and so on. Precautions: 1, the body is in a straight line, the abdomen is closed, the knee joint is straight, and the buttocks are clamped. 2. The angle of separation of hands will affect the focus of muscle exercise. For example, hands are shoulder-width apart, and the posture of elbows close to ribs will stimulate the triceps brachii better. 3. Changing the angle of the body can stimulate different muscle fibers of the pectoralis major, such as raising the foot pad, which will stimulate more beginners: freehand push-ups, intermediate: unilaterally deepen push-ups with boxes or dictionaries, so that you can dive deeper, the muscles you pull are more powerful, the stimulation is wider and the effect is better. Actually, rowing on your back is practiced at home. If there is no suitable equipment, it is the most difficult to practice your back. Elastic belt is too light to buy dumbbells. That's why we recommend mop bars here! Yes, a sturdy mop pole and two chairs can solve this problem. Exercise muscles: trapezius, rhomboid, latissimus dorsi, deltoid, etc. Methods: 1, find two chairs with the same height, then put a mop rod in the middle, and then you get in and lie down. 2. Hold the mop rod with both hands in a shoulder-width grip, step on the ground with both feet, and the muscles on the back of the body contract to make the body in a straight line. 3. Exert your back and arms, pull the mop rod upward, try to make the chest contact, keep it for a while, and slowly put it down. 4. During the exercise, the body still needs to keep straight. Primary exercise: supine rowing intermediate exercise: TRX rowing TRX is with a rope, so it is unstable and relatively difficult, but the overall action details are the same. Advanced sports: If you are doing pull-ups, I'm afraid you need to buy a pull-up training rack at home, the kind stuck on the door frame. Exercise lumbosacral muscles 1, and keep your back on the ground. Simply contract the rectus abdominis, slowly, and keep it at the end. 2. Push-ups tighten your hips, clamp your shoulder armor, put your legs together, contract your lower back muscles, and lift your chest off the ground. 3. Lie on your back and wait for the bus. 4. The body of the side bridge is in a straight line, the abdomen is closed and the buttocks are quite stiff. You can't squat backwards. Exercise at home. Semi-recumbent sit-ups are an effective method to strengthen rectus abdominis training on the basis of sit-ups. When doing sit-ups, the upper body rises from supine to an angle of 45 degrees with the ground, which is not the most burdensome stage for rectus abdominis. Because this is the primary stage, there are sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle working together. Above 45 degrees, because the "resistance arm" from the upper body center of gravity to the hip fulcrum is shortened continuously, the "crane function" burden of abdominal muscles is getting smaller and smaller, so the rectus abdominis is not the heaviest, which is the best opportunity to play its "resistance growth function". Therefore, it is an effective way to increase the amount of abdominal muscle stimulation by prolonging the duration of 45-degree angle. This is also one of the reasons for doing deep exercise of rectus abdominis in semi-recumbent sitting position. The second reason is that when the body is at an angle of 45 degrees, the rectus abdominis is in a state of great resistance and slow contraction, with more static components and the strongest muscle tension response, which is a good opportunity for static training of rectus abdominis. Second, semi-sideways sitting is the extension and development of sit-ups. In addition to exercising the outer edge of the rectus abdominis muscle on the upper side of the body, it mainly exercises the internal oblique muscle, external oblique muscle, transverse abdominal muscle and intercostal muscle on the upper side of the body to make the waist and abdomen muscles firm and lean. Practice method of sitting half sideways: lying sideways on the bench, hooking the horizontal belt of the bench head with both feet in tandem, holding the head with both hands, and deliberately lifting the upper body sideways with the muscles on the upper side of the body. When the angle with the stool surface reaches 45 degrees, keep still and insist on doing static movement. Stop for 20-30 seconds, lie down and rest, take a deep breath and massage yourself to relax. Intermittent for about a minute, after practicing for a period of time, with the continuous improvement of physical strength and adaptability, you can gradually increase the difficulty of movement and negative weight to enhance the exercise effect. 3. Sit on the bench with your back half lifted and a soft object placed on your back. Your feet cover one end of the apron, and the other end covers the front end of the bamboo pole protruding from under the stool surface. Hold the back end of the bamboo pole under the stool with one hand, and hold the stool surface beside you with the other hand to keep your body balanced. Then, raise your legs straight, and when you raise them to an angle of 45 degrees with the stool surface, stand still and do static exercise. At this point, the hand holding the bamboo pole is pulled upward, the rubber ring is lengthened, the resistance of world famous legs is increased, the abdominal muscles are fully stimulated, and the quadriceps femoris is well exercised. This kind of exercise can effectively increase the strength of negative tea, because putting a soft pillow at the back of the waist moves the fulcrum of leg lifting from the hip to the back of the waist, which increases the "large torque load" on the upper end of rectus abdominis and makes its upper end develop faster; At the same time, the "lever resistance" formed by the bamboo pole and the rubber ring under the stool can increase the load on the lower end of rectus abdominis and stimulate its lower end to develop faster. This exercise consumes a lot of energy and should be arranged at the end of the training course. Fourth, sit on the floor growth stool at right angles, hold the floor with both hands or hold the stool surface on the hip side to maintain the balance of the body. Then slowly tuck in your abdomen and lift your legs, and the upper body and legs will rise synchronously until they form a 45-degree angle with the ground, then stand still and do static exercise. Companions can practice their shoulders and calves with their arms. On the one hand, it helps to maintain the balance of the body, on the other hand, it exerts force to break the pressure, which relatively resists the strength of the exerciser, so that the abdominal muscles of the exerciser are in a state of high tension, and the interval between groups is 1 minute, and the exercises are 4-8 groups. This is an exercise to increase the difficulty of "two points" and can effectively develop the middle part of rectus abdominis. If you do the maximum intensity exercise, abdominal muscle spasm may occur in the middle. The solution is to inhale deeply in time, then exhale slowly, and do abdominal massage to relax. To practice abdominal muscles well, we should not only understand the structural characteristics of abdominal muscles, but also try our best to find ways to lose weight through exercise, and also have the determination and patience to exercise hard.