For example, reduce fat, choose opening and closing jumping exercise, and don't take up too much space. Losing weight doesn't have to be done in a gym. If you like sports and stay indoors, jumping can help you lose weight.
If you need 1 sec for each jump on average, you can jump 1800 times in half an hour, which can burn about 200 calories. If you keep a healthy and balanced diet, you can lose one catty every 18 days.
If you want to exercise at home instead of going to the gym, then you can read this article.
Not everyone likes to exercise in front of others.
Most people have no time to go to the gym, or there is no gym nearby.
Exercise at home doesn't mean you can only do limited things.
With the right sports equipment, fitness videos and even walking shoes, you can get exercise and burn fat.
You can do some exercise at home.
Turn jumps on and off.
deep squat
Abdominal rolling
Platform entry
Raise your legs.
Simulate skipping and other actions.
In fact, if you want to exercise, you can do it outside or at home. There are many kinds of sports, some suitable for outdoor and some suitable for home. Some people are inconvenient to go out, but they can also exercise at home to lose weight or get their bodies moving. I want to share with you some fitness methods that I usually use at home.
The first is the hula hoop. There are often two hula hoops at home, one is lighter and the other is heavier. Personally, I prefer a heavier hula hoop, because it is more convenient to swing and it is not easy to fall off. If you exercise with a hula hoop, it usually takes about 40 minutes after a meal, because shaking the hula hoop just after a meal is not good for your stomach. It takes at least 15 minutes to shake the hula hoop every time, and it can basically turn 1000 laps. By this time, I was already sweating. Shaking a hula hoop is not for everyone. Generally speaking, anyone under 70 will do. This method is not recommended if you are too old. Turning hula hoop is mainly to exercise the abdomen.
The second way is to listen to songs and practice square dance. In fact, this way is very good, you don't have to go to the square to dance square dance, you can also dance at home. Play dynamic music, dance a few square dances with your family in the living room, and usually practice for half an hour or forty minutes, and you will break out in a sweat. And the elderly and children at home can practice together.
The third way is a treadmill. You can buy a treadmill if you have the conditions at home. Running for a while on Saturday and Sunday or in the morning and evening is equivalent to running outdoors.
The fourth way to keep fit is to work, such as doing some housework, mopping the floor, or cleaning the kitchen, or cleaning, so that not only the home is clean, but also you can exercise once a week. In fact, this is a very good way to keep fit. And when you are tired and complain, you can squat down and wipe the floor with a rag, and you will feel that all the grievances and complaints in your heart will disappear. ...
Hello, everyone, I just exercised at home. Let me share my fitness schedule with you.
I divide my muscles into five parts: shoulders, chest, legs, arms and back. I practice for five days and have a day off.
1, shoulder, barbell neck lift 20×3, dumbbell neck lift 20×4, barbell neck lift 10×5, dumbbell side lift 20×4, barbell lift 15×4.
2, chest, upward sloping dumbbell birds, upward sloping barbell push-ups, parallel bars bent arms, diamond push-ups.
3. Legs: 30×4 squat with bare hands, 20×4 squat with weight barbell, 20×4 squat with dumbbell, and 0/5× 4 squat with weight barbell.
4. Arm, dumbbell bending 20×4 group, barbell bending 20×4 group, sitting dumbbell bending 20×4 group, parallel bars bending arm 15×4 group, neck back dumbbell bending arm, neck back barbell bending arm and wide push-ups.
5. On the back, one-handed dumbbell rowing is 20×4, wide pull-ups are 8/6/6/5/5/ decreasing, barbell rowing is 20×4, horizontal bar pull-ups are 10×5, and barbell pull-ups are 15×4.
These are some moves that I am practicing at present. The specific weight of dumbbells and barbells can be selected according to everyone's own situation. Each group moves intermittently for 30 seconds, and the interval between groups is no more than 3 minutes. Warm up before practice and stretch after practice. Pay attention to protein and carbohydrate supplement to ensure sleep. I hope I can help you.
If you exercise at home instead of going to the gym, here are some suggestions, because not everyone feels comfortable exercising in the gym. Also, not everyone can have time to go to the gym or meet the conditions for going to the gym. Just because you exercise at home doesn't mean you can't have the effect of a gym. You can exercise and burn fat by preparing yourself with appropriate sports equipment, fitness clothes, training plans and nutritional supplements. Exercise at home is different from exercise in the gym, and the movements are different. You can do some aerobic exercise at home, such as
Turn jumps on and off.
deep squat
Abdominal rolling
Platform entry
Raise your legs.
Jumping rope action
Prisoner fitness is an introductory training method for most unarmed fitness players.
In Prisoner's Fitness, the physical exercise movements are divided into six arts and ten styles, that is, six training movements, which are divided into ten layers from easy to difficult.
Limited by space, I can only give you a brief introduction.
Mainly train these muscles, such as pectoral muscles, triceps brachii, shoulders and toes, to increase the support strength of upper limbs.
Related actions include kneeling push-ups, emphasizing push-ups.
Mainly for the back muscles and biceps brachii, mainly to increase the suspension strength of upper limbs.
Related actions include parallel pull-ups and folding knife pull-ups
For hip and leg muscles, practicing this movement can strengthen the support and bounce of lower limbs.
There are one-legged squats and narrow-legged squats, which are the most classic.
This is an action for abdominal muscles, and the effect is much better than belly rolling.
Kneeling and supine leg lifting are common abdominal exercises for many unarmed bodybuilders.
This is an exercise aimed at the spine, which can strengthen erector spinae's strength and keep the core stable.
For example, there are many people practicing iron bridge and hip bridge.
Inverted brace is a shoulder exercise, which has a very good effect on increasing the thickness of deltoid muscle and increasing the stability of scapula.
Beginners should not do handstands in the morning. It is impossible to do difficult handstands.
Hard fitness,
Don't make any excuses for not loving sports. As long as you want to exercise, you can exercise anywhere, mainly depending on whether you want to exercise or not.
Prepare equipment yoga mats, yoga balls, dumbbells, skipping ropes, elastic belt, sportswear, traction ropes, etc.
1, know yourself
After buying back the equipment, the most important thing is to know yourself, what type you belong to, and the goals you want to achieve in weight loss or fitness, that is, losing weight, reducing fat, practicing buttocks, shaping and exercising muscles. You need to customize a goal for yourself and make a detailed plan according to your goal.
2. Aerobic exercise in preparation period
Doing aerobic exercise for 20 minutes can activate the body during aerobic exercise, make the body warm and burn fat better. Warm-up exercise, stretching and warm-up exercise should be done well in the early stage, which can improve the metabolic rate in the body and make fat burn quickly.
3. Initial decomposition motion
Elastic belt or skipping rope is the main exercise in the early stage, which can play a very good role in activating the whole body cells. For local stubborn obesity, squat and local exercise are the main methods, and sit-ups are the main methods.
Action diagram, pictures are for reference only.
I am a fitness enthusiast. I can't go to the gym because of my busy work, but I insist on running every day. Running has become a part of my life.
Fitness at home is very simple. You can buy a treadmill to run at home. Time is flexible and unlimited. Treadmills are not expensive now. One or two thousand pounds is very good. Don't pursue any brand. If conditions permit, of course, buy a better brand. I usually run every night, watch TV after work and have a rest after running. At this time, everyone is very flexible and it is not difficult to run.
Besides running at home, you can also skip rope, hula hoop, yoga and sit-ups. These are all very simple. After dinner, you can watch TV while exercising. Nowadays, many people are addicted to mobile phones, except sleeping. Always ignoring your cell phone. At home, you just take your mobile phone and put it down to exercise more.
Every weekend off, each of us can get close to nature in fun run and go for an outdoor morning run, but fun run must go hand in hand, and running and fitness should be safety first.
First of all, this is divided into two situations: first, you want to practice muscles; Second, you want to lose weight.
Yes, you need at least a pair of dumbbells with adjustable weights. Because muscle growth needs external weight load to destroy muscle fibers, if you use dumbbells with the same weight for a long time, your muscles will adapt to that weight, and slowly, you will not be able to build muscles with that weight.
An adjustable dumbbell can provide you with long-term weight load. If you feel just right after using 10KG dumbbell for the first month, and your muscles will feel stimulated after training, then this dumbbell can provide you with a weight load.
But after a while, I can't stimulate the muscles anymore. You need to adjust the weight to 12.5 or 15, so as to continue to stimulate the muscles.
So what can a pair of dumbbells do?
Chest exercise: dumbbell bench press;
Back training: dumbbell rowing and dumbbell hard pulling;
Leg training: dumbbell squat;
Hand training: dumbbell bending, dumbbell arm flexion and extension;
Shoulder training: dumbbell press, dumbbell side lift, dumbbell bending over the bird;
Abdominal exercise: dumbbell belly roll.
A pair of dumbbells can exercise all the muscles of the whole body, only what you can't think of, nothing you can't do. If you don't know how to do the action, you can find it online by yourself, and there is a clear video explanation.
Lose weight at home without any fitness equipment. You just need to learn some HIIT moves and practice them every day.
However, if it is not enough to just do HIIT, you need to control your diet. That is to ensure the daily intake of calories.
If the home is small, you can exercise with your bare hands, and you can also achieve the purpose of exercising. So you don't have to go to the gym all the time, saving a lot of time. Otherwise, I won't bother to go if I get a membership card. Is it not a waste of money? Since you are too lazy to go to the gym, wouldn't it be good to choose to exercise at home?
In fact, you can also exercise well at home, and there are many ways to exercise. Through different methods, you can practice the muscles of all parts of your body. At home, you can practice whatever you want. No one can bother you, you can be free. So you can exercise with your bare hands at home, which is convenient and won't be disturbed.
If there is a big place at home, you can buy equipment and put it at home, so you can exercise when you have time. You can buy some small equipment, which won't take up too much space. For example, buy a small treadmill, dumbbells and barbells. These musical instruments can be put in the living room and balcony when bought. So you can exercise when you come back from work, which is very convenient and time-saving.
If you have finished your exercise, you can put your equipment away. Now you can buy many foldable musical instruments, fold them up when not in use, and put them in the corner without taking up space. Therefore, if the home is big enough, you can buy fitness equipment and exercise directly at home after work.