If I told you that you can exercise without moving, you would definitely think it was a bluff or genuine leather.
But to be honest, there are really some movements that can achieve the training effect without the activity of body joints. Although this kind of training seems to be static, the muscles are always in a state of tension. This training is called isometric contraction.
Isometric contraction training does not need to drive muscles to stretch or contract through joint movement, but only needs to keep the joints and muscles in their original shapes, which can achieve the training effect, increase muscle strength, strengthen muscle quality and increase joint stability. Do you think it's awesome?
The most important thing is that doing this kind of static exercise consumes no less calories than regular moving exercise, provided that you can keep doing it.
Of course, don't think that this kind of action is easy before the action begins. There is no action that is not tired. Even the slapping that makes you happy is not very tiring.
Almost overturned and got back on track.
Here are three "quiet" moves that you can practice at home, so that you can exercise at home when you don't want to go out.
1. Plate bracket
This action is a very typical training action, and it is also a sensation in the star circle. Various flat plate support challenges have emerged one after another and have been on fire for a long time.
Everyone must have done this action of flat support, which can be said to be a very simple fitness action. I call it a threesome, don't get me wrong, because it really realizes lying down for fitness, lying down with abdominal muscles and improving core strength.
Action essentials: elbows and feet touch the ground, keep your body in a straight line, don't look up, don't bend over or hunch your back, and the abdominal muscles actively exert their strength to bear pressure. This action can be used in abdominal muscle training and core training. Regular flat support can also consolidate the muscles of the whole body and strengthen the protection of the spine and back, which is excellent for sedentary office workers.
Squat down against the wall
This action is so powerful that almost all practitioners have done it. You can call it a simplified version of Zama bu, because apart from leaning against the wall, it is completely Zama bu.
Leg training is not just squat, but arrow squat. Semi-squatting posture can also fully improve leg strength.
Action essentials: separate your feet from shoulder width or slightly wider, then squat down until your thighs are parallel to the ground, and keep the included angle between your calves and thighs at 90, and keep still for a long time. However, it should be noted that the knees should not exceed the toes, and the legs should not flex or abduct excessively.
Static squat has a good training effect on our hips, front and back thighs and abdominal muscles, and can also increase the stability of pelvis.
Keep each group for 30 -60 seconds and do 3-4 groups.
3. Suspended leg support
This action is a little similar to Thomas' prelude, but much simpler than Thomas's. Just keep this posture.
This action can be done in the office or at home. Put your hands on your sides, prop up your body and stay suspended. Keep your legs as straight as possible. It doesn't matter if you can't straighten them, keep them as long as possible. If you just start doing this action, you can keep the interval of 10-20 seconds and gradually extend the time. You will feel a burning sensation in your abdomen and then relax.
If conditions permit, it is also a good choice to maintain static support by hanging legs, provided that you need a horizontal bar or a sufficiently high and stable crossbar. Doing several groups of this action often can strengthen our abdominal muscles and enhance the stability of the core.
The training method of isometric contraction is also friendly to novices and the threshold is relatively low. It can strengthen your muscle strength in the early stage of fitness and make you grow faster.
When you don't want to go out to exercise, you can choose to do these static actions at home to help yourself consume some extra calories. For example, doing leg support while watching TV, coming to two groups of flat support 1 hour before going to bed, and squatting against the wall after meals are all good training methods, which can effectively prevent fat from climbing up the upper body.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
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