Exercise at home. If you want to finish your fitness, you don't have to go to the gym. As long as you have a firm determination to exercise, you can actually finish the exercise plan at home, and it doesn't take much time. Here are some ways to exercise at home.
Physical exercise at home 1 the first group of exercises, chest expansion with both arms.
The first action is body stretching. Let's get a good stretching effect before starting formal exercise to avoid excessive strain during exercise.
When stretching, stand up straight, hold your chest straight, raise your head, keep your hands level with your shoulders, and then spread your hands outward at a larger angle to relax your body, not be nervous.
The second group of exercises, prone unilateral abduction.
After the warm-up in front, we began to exercise. The second group should do push-ups, then get up and turn around unilaterally, with one hand supporting the body and the other expanding outward.
The outstretched hand should be straight in the same place, spread out as far as possible, and move on the other side after the exercise.
The third group of exercises, lie on your stomach.
Next, enter the third group of exercises, which is very similar to the last group of exercises. Do push-ups first, then get up and bounce your body with your hands, and then do push-ups after recovery.
Exercise can tighten the body, keep the lower limbs and upper limbs straight and tighten the core.
The fourth group exercises, prone.
Enter the fourth group of exercises. In this action, we should keep our body leaning down. We can do auxiliary exercises with a stool, put our feet on the stool, tighten our muscles, straighten our backs, and then do prone exercises.
When practicing, try to support yourself, put your face close to the floor and get up again, and keep the range of movement in place.
This action can not only help you practice your arms, but also have a good exercise effect on your chest.
The fifth group: practice, leaning and prone.
The last group should exercise from a different angle, support their hands on the stool, keep their bodies tilted, and then do prone exercises.
When exercising, keep your chest as close as possible to the stool, stretch your hands back, move as accurately as possible, tighten your core during exercise, and keep your body stable.
Exercise: 4 groups in each movement, each group 10~ 15 times.
These actions can be done easily at home, without complicated things. As long as you pay attention to action exercise, I believe your body will get good exercise effect.
Exercise at home 2 aerobic exercise method
Aerobic exercise is a popular exercise, so do you know what aerobic exercise is? What kind of exercise is aerobics? If you don't know, I'll tell you what aerobic exercise is. Let you join an aerobic team and exercise together.
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week.
This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.
Do you think aerobic exercise is great? Not too slow, the frequency is just right, suitable for all ages. If you persist in doing it, I believe your physical condition will definitely improve, which will not only improve your resistance, but also make you stronger. What are you waiting for? Let's do aerobic exercise together.
Exercise at home, exercise in three rooms, and exercise physically and mentally.
Single, double and group aerobics compiled according to the number of people; According to aerobics to shape the body, improve the body posture and posture; Exercise all parts of the body according to aerobics; Aerobic exercise with bare hands or light equipment. To sum up, aerobics is a group exercise, music, dance as a whole, the pursuit of human health and beauty.
Aerobics has many social and cultural functions such as sports, dance, music and aesthetic education. Through the exercise of aerobics, we can achieve the "three healthy" goals of strengthening physique, promoting health, shaping body, controlling weight, enjoying spirit and cultivating sentiment. There are many laurels of aerobics: aerobics, bodybuilding dance, aerobics, aerobics dance, healthy dance, aerobics, aerobic dance, aerobics and so on.
Motion characteristics
Aerobics generally has five characteristics: 1 easy to learn and understand, suitable for different ages; 2. Emphasize symmetrical movements and repeat exercises; 3. Emphasis on large-scale exercise; 4. Focus on group exercises; 5 has a lively rhythm, forming a dynamic and rhythmic style.
Aerobics can be divided into two categories: fitness and competition. The purpose of fitness aerobics is to exercise, while the purpose of competitive aerobics is to train according to rules, and finally to participate in competitions.
Men's aerobics pays attention to the training of shoulders, chest, back and abdomen; Women's aerobics pays attention to the training of upper chest, waist, abdomen and buttocks. Aerobics for young men and women is strong, extensive, expensive, elegant and full of characteristics of the times, and is deeply loved by young people.
Adapt to the crowd
All kinds of people, mainly young people, mostly young women. Including obviously overweight people, people with overweight height standards, obese people, people who don't like or lack exercise, people with excessive subcutaneous fat, and people with poor physical sensitivity and coordination. Children and the elderly are not suitable. Taboos for active diseases.
Exercise intensity
Moderate exercise intensity. The exercise heart rate of young adults should be controlled at 130 ~ 150 beats/min. The exercise heart rate of middle-aged people is controlled between 120 ~ 140. It is about 65% ~ 80% of the maximum exercise intensity.
Motion frequency
5 ~ 6 times a week, 2 groups each time, 20 ~ 30 minutes in each group. The interval is 15 minutes.
Auxiliary movement
Youth aerobics, rhythmic gymnastics, rhythmic gymnastics, floor exercise, step exercise, disco, aerobics, broadcast gymnastics, dance carpet, treadmill, power car, step exercise, etc.
Matters needing attention
Pay attention to every warm-up preparation and closing activities; Wear elastic sportswear and elastic sports shoes; Prevent rapid and large-scale tension contraction, especially for beginners, weak people, middle-aged people and quasi-elderly people, so as to prevent sudden muscle strain.
Effect evaluation
The evaluation of aerobics mainly includes:
1, bodybuilders must have strong willpower, strict requirements and persistence;
2, each action requires repeated many times, and completely in place;
3. Take the fitness method of combining local exercises with whole body exercises and combining instrument exercises with dance exercises;
4. Properly control the diet, but not limit the intake of water and minerals;
5, every exercise will produce muscle soreness, constant soreness and recovery can play a role in fitness. The effect evaluation of aerobics is once every three months.
Some points to pay attention to when dancing aerobics
Aerobics can be divided into "competitive aerobics" and "fitness aerobics". Aerobics aims at fitness and is more suitable for the public. Competitive aerobics, on the other hand, has high physical requirements and is not suitable for the general public.
You must master the rhythm of aerobics, not too fast. Fast-paced aerobics can not only play the role of exercise, but also easily overload the amount of exercise. Scientific research has proved that overloaded exercise not only makes people very tired, but also reduces human immune function, which is not good for the body.
Some calisthenics are too fast, which makes it easy for jumpers to keep up with the rhythm. In this way, the action can not be completed well, which leads to the improper action and sports injury. In addition, too fast pace is easy to make the muscles of high jumpers tense, causing sports injuries such as fatigue, strain and sprain.
When dancing aerobics, beginners, people with no exercise experience, people with chronic diseases and people over middle age will sweat a little after each exercise and feel a little tired. The heart rate is around 130 beats/min, and the total exercise time does not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.