How to exercise at home, I recommend some simple actions that you can exercise at home. We can start exercising with the help of some simple homes around us, so how should we exercise at home? Let's take a look!

How to exercise at home 1 abdomen

The "belly" annoys many people, and the bigger "belly" is the "belly". How can we get effective abdominal exercise?

Mainly the following actions: sit-ups, supine leg lifts, and leg retraction.

The exercise effect on abdominal muscles is very good, and it can give you a sore sense of self-confidence after each exercise.

Leg-resting sit-ups

This action focuses on the exercise area: the upper abdomen.

We can use the head of a bed and chairs. The height can flatten the calf.

Starting posture: Lie on your back on the ground, with your calves parallel to the bed, your thighs perpendicular to the ground, your hands on your chest or your hands crossed behind your neck.

Action process: slowly bend the shoulder to the knee until the swollen bone of the shoulder is 1 ~ 2 inches from the ground, and keep still for one second. Then, return to the starting position. Do it repeatedly.

Key points of training: During flexion and contraction, in order to make the abdominal muscles contract better, make the lower back close to the ground. We should avoid using jumping and bouncing to help each lift when starting weight training courses.

Lie on your back and lift your legs

Key exercise areas: lower abdomen and upper thigh flexors. Similarly, this action can also be done with a wider stool beside the bed (the edge should be grasped). If possible, you can use a professional ramp. At home, two stools are usually put together.

Starting posture: lie on your back on the stool, with your lower back close to the stool surface, and your legs together naturally straighten.

Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly.

Training focus: when the back is always close to the stool surface, the lower abdomen muscles are in a tight state. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles.

Leg contraction

Starting position, sit on the edge of the stool and support your hands on the stool. Keep your legs straight forward.

Action process: Bend your knees to contract the calf to the highest position possible, completely contract the rectus abdominis for one second, then slowly lower the calf to be completely straight, inhale when contracting the calf, and exhale when landing.

Note: this action is relatively simple, and its function depends entirely on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.

Upper part of the body

Some simple exercises of the upper body: push-ups, dumbbell birds.

push-up

Push-ups are good exercises, and long-term exercise for teenagers is very helpful for bone development. Push-ups are also one of the important contents of strength quality training, and their main function is to improve the muscle strength of upper limbs, back and abdomen.

Starting posture: support your body with your hands, your arms are perpendicular to the ground, and your legs are extended to the back of your body. With your hands and toes, you can keep your head, neck, back, hips and legs in a straight line.

Action process: bend your elbows to the outside of your body and lower your body to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

Action focus: the whole body is straight, flat and flat. Difficulty: elbow flexion and straight push.

Dumbbell bird

Dumbbell bird, if conditions permit, you can try this action. You need a pair of dumbbells that suit you. Key exercise parts: pectoralis major and deltoid.

Starting posture: lie on your back on a flat stool, hold dumbbells in both hands, palms facing each other, push up and straighten your arms, and support them above your chest.

Action process: two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, until the muscles on both sides of the chest feel fully stretched and the upper arm falls below the shoulder. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

Key points of training: dumbbells fall to both sides. If the arms are straight, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction.

Qiankua

As long as there is enough space for this action, the effect of increasing the pressing weight can be achieved with the help of dumbbells. Key exercise parts: gluteus maximus, hamstring and quadriceps femoris.

Starting posture: Stand side by side with feet and hold dumbbells in both hands. Let your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.

Action process: when squatting to the lowest position, both legs are straight up at the same time, and the right foot is retracted backwards. Then, let your left foot take a big step forward and squat down. Do it repeatedly.

Key points of training: If you stand up for three quarters in squat or straighten for a short distance, it is mainly the contraction of quadriceps femoris. This action can also be done before squatting, alternating left and right feet.

How to exercise at home? The benefits of squatting are good for the whole body.

1, powerful joints and bones

Squatting can enhance the range of motion of waist, hip, knee and ankle, enhance the flexibility of knee joint and delay the aging of joint.

2, can enhance muscle strength

Regular squat exercises can enhance muscle strength, especially the muscle strength of lower limbs; The strength of the legs is enhanced, which can effectively prevent falling. When you walk, you will feel relaxed and full of energy.

3, can improve blood vessel function

It can dilate arterioles and arterioles, reduce the peripheral resistance of the heart, improve the elasticity of arterioles and arterioles and effectively reduce blood pressure.

4. Delaying brain decline

Squatting can strengthen the activities of legs, enhance the sensory stimulation from the outside and delay the decline of the brain.

5, can promote metabolism

Squat movement mainly relies on the flexion and extension of legs to support the body weight above the trunk.

When squatting, the weight of the body depresses the blood vessels in the leg muscles, accelerating the venous blood flow of the lower limbs to the heart; When the body gets up, it reduces the pressure of weight on the muscles of the lower limbs, and the arterial blood pumped by the heart quickly enters the lower limbs.

Repeated squatting and squatting can speed up blood circulation and metabolism.

6, the weight loss effect is obvious

Squat can consume a lot of calories and lose excess fat, especially the fat accumulated on the buttocks and thighs. In addition, because the abdomen is squeezed when squatting, it can promote the burning and decomposition of fat around abdominal organs and reduce the accumulation of fat.

7. Exercise can relax the spirit.

You can put aside your troubles, put down the pressure of life, relax your spirit, adjust your mood, increase the fun of life, and be good for your physical and mental health.

These five squats are the healthiest.

Sit down in the chair.

The back and lumbosacral part of the practitioner lean on the back of the chair and stay still after squatting. The practice time can be extended gradually, preferably 2-4 minutes.

Squat with your legs together

Put your feet together, then bend your knees and put your thighs and calves together. Hold for 1-3 minutes.

Squat with legs apart

Feet are shoulder width apart, feet are parallel, and knees are bent less than 90 degrees. Keep your hips stable and don't swing from side to side. The distance from the ground shall not exceed 10 cm, and the practice time shall be 1-3 minutes.

Toe squat

Put your feet on the ground and lift your heels off the ground. Bend your knees and press your thighs against your calves for 30 seconds-1min.

Heel squat

Just the opposite of tiptoe squatting, that is, the feet follow the ground and the forefoot is suspended. If it is too difficult to grasp, you can let the back 2/3 of the sole touch the ground. The time should be controlled within 30 seconds-1 minute.

Squat in lunge

The exerciser steps out with his left foot, touches the ground with his right foot squatting on his toes, and lunges with his legs. Put your weight between your feet and change your left and right feet every 30 seconds.

Don't ignore the essentials of squatting.

Starting position

Relax your whole body, separate your legs, slightly wider than your shoulders (or shoulder width), and stand naturally; At the same time, the direction of the toes is basically inverted.

standing position

When you stand up, your whole foot presses down on the ground and stands upright, but your waist should always be straight.

Note that the elderly and people with basic diseases should get up slowly and don't get up too hard. When squatting, grab the bedside, other handrails or doorframes with both hands and do it slowly and steadily.

Breathing method

Inhale when squatting, and exhale when standing up.

Squat speed

The speed of squatting varies from person to person, and it is appropriate to be comfortable.

If you are young adults without basic diseases, you can keep the frequency of 5 seconds 1 time (don't force it) and don't be too fast.

Exercise frequency

Step by step, 1 day should be done more than 30 times; The weak should do what they can and adapt gradually.