What simple in-situ exercises do you know? Many people don't have time and proper venues to exercise, which delays their health. In fact, it is not difficult to exercise. Here I share some simple in-situ exercises with you, hoping to help you.
Simple in-situ exercise 1 in-situ exercise to lose weight
1, exercise to lose weight must first pay attention to diet.
Exercise to lose weight must be combined with reasonable diet control to get twice the result with half the effort. You need to actively pay attention to your diet all day.
Breakfast: Be sure to have breakfast. Not eating breakfast for a long time is not only bad for losing weight, but also may lead to hypoglycemia. You can choose some light food for breakfast. It is best to eat an egg and drink some milk, which is rich in nutrition and low in calories.
Lunch: Be sure to eat enough for lunch, which can reduce the intake of dinner. You can eat some vegetables and low-calorie meat for lunch. Don't lie down and rest directly after lunch. You can exercise for half an hour, which can consume some of the calories you eat, otherwise it may lead to obesity.
Dinner: It's best to eat as little as possible. At the same time, keep dinner light and control calorie intake.
2. Exercise should be gradual.
1-2 weeks, 5 minutes each time, 2-3 times a day; Exercise for 5 minutes for 2-4 weeks, 3-4 times a day for 5-6 weeks, 5 minutes each time, 3-4 times a day; For 7-8 weeks, exercise every time 10 minute, and exercise 3-4 times a day.
3, marking time practice method
Running in situ may be suitable for everyone. You can run in situ every day. You can watch TV and listen to music while running in situ. Of course, if you want to lose weight successfully, you need to keep running in place correctly. The correct in-situ running is to keep running for more than five minutes at a time. If you persist for a long time, you can not only improve your physique, but also promote gastrointestinal peristalsis, improve constipation and make your body healthier.
Simple in-situ exercise 2 in-situ running
The first stage of running: warm-up stage (5 minutes)
At first, watch TV or listen to music with your eyes, let your arms swing naturally at your sides, and then walk slowly in the same place. This walk in situ takes about 1 minute to get your body moving first. Remember, during the whole running, keep breathing through your nose, not your mouth, so as to effectively protect your trachea.
Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. The preheating phase can be completed in about 4 minutes. At this point, the body has basically reached the state of running and can start running.
The second stage of running: jogging stage (5 minutes)
At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. Turn the excitement to the TV in front of you. Don't always think about running, let running become an auxiliary exercise to watch TV. Then you will find that you are not too tired.
The third stage of running: uniform endurance running stage (60 minutes)
During our 60-minute running, the most important thing is to transfer the excitement of our brain when we are running, instead of always thinking about running. We should transfer the excitement to the TV programs we see with our eyes or the music we hear with our ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task.