How to exercise at home? Let me tell you how to exercise at home. I hope it helps you!

One or six fitness exercises that can be done at home.

1 push-ups

Target site: pectoralis major

Exercise method: In the living room or dining area at home, or even in the open space of the room, anywhere there is enough space for you to put two benches left and right, and then support them with your hands and lean against the chairs. The standard of doing push-ups is the same as doing push-ups every day. Take 12 as a group and do three groups at a time.

Note: When doing push-ups, remember to tuck in your abdomen and hold out your chest, and try to stretch your chest to make your muscles full and stylish. Keep doing it every day, the lines of the chest will be more obvious, and it will also help to correct hunchback.

2. Sit on the abdomen

Target area: abdomen

Exercise method: put a stool in the living room at home, then sit on it, lift your legs by the strength of your abdomen and cross your legs upward. Lift 15 times each time, and do three groups. You can take a short break at the beginning, but don't take too long.

Note: this action is mainly aimed at abdominal exercise, reducing excess abdominal fat, tightening abdominal muscle lines, and making abdominal muscles more compact and perfect. When doing movements, pay attention to lifting your legs with the amount of your abdomen and feel the stretching of your abdominal muscles.

Step 3 lift weights with dumbbells

Target site: hand

Exercise method: Sit on a wooden bench, use two mineral water bottles filled with water to make dumbbells, and lift them in parallel, with 15 as a group, and do three groups at a time.

Note: It is easy to lift dumbbells, but when doing it, you must remember that the upper arm should be close to the torso, and use the strength of the biceps brachii to contract the biceps brachii, which can increase the strength of the hand. You can exercise directly with dumbbells. If you don't have dumbbells, you can replace them with ordinary 500ml mineral water bottles.

4. Hold the wall and squat down.

Target site: leg

Exercise method: choose a wall and slowly squat down by the strength of your legs while supporting the wall. It is best to hold a small object in your hand at the same time, and make three groups at a time with 15 as a group.

Note: this action can effectively exercise the leg muscles, eliminate the excess fat in the legs, and the leg shape will get better. Remember to keep your upper body straight when squatting, squat slowly, and don't hurry up and down.

Step 5 bend over and row

Target area: back

Exercise method: Choose an open space at home, take two bottles of mineral water bottles filled with water in both hands, bend your knees slightly, bend over, hold your chest out and lift your hips, lift the mineral water bottles up with your hands with the help of your back, and retract your shoulders. Take 12 as a group and do 3 groups at a time.

Note: this action can increase strength, reduce back fat and modify back lines.

Step 6 push-ups

Target area: waist

Exercise method: Lie on the bed with your head in your hands, and do three groups at a time with 15.

Note: Push-ups can be done in bed or after laying a yoga mat on the floor. When you do it, when you get up, you can try to feel the best stretching of your waist muscles. Stay for about 3 seconds, and then continue the action.

Second, the precautions for fitness at home

1. Many people report that they will be tired after exercising at home for a period of time, because they will feel bored when exercising at ordinary times, and group training is very effective in eliminating boredom. Because without the supervision of coaches and friends, exercising at home requires more planning and consciousness than exercising in the gym, so we must persevere.

Don't dress too casually when exercising at home. Be sure to warm up and relax before and after doing all kinds of exercises.

3. Fitness at home needs to pay more attention to the norms of movements, and the fitness methods should not be taken lightly, which may easily lead to ineffective fitness.

Safety is the most important thing to pay attention to when exercising at home. Therefore, strength training is to push dumbbells first, and barbell exercise is less safe. In addition, you can't blindly increase the weight of dumbbells or barbells, because no one can help and protect them, which may cause unnecessary harm and require sufficient self-protection awareness.

Knowledge expansion

What does it take to build a home gym?

1, location

Generally, 8 to 12 square meters is enough for a family gym. A small room or balcony will do. Sports venues should be separated from other indoor activities to ensure that sports will not be disturbed.

2. Ventilation and lighting

This is an element that cannot be ignored in sports venues. French windows can be installed in the room to ensure air circulation; Meanwhile, the room should be bright.

3. Use natural materials

Generally, the floors of family gyms are paved with wooden floors, and carpets should be laid where dumbbells, barbells and other comprehensive fitness equipment and heavy equipment are placed. You can choose a smaller carpet and spread it on the floor when practicing yoga or aerobics.

4. Placement of small objects

You can put some potted plants in front of the window or plant some vines. People who love sports are generally more concerned about their figure, and the configuration of mirrors is also necessary, preferably full-length mirrors.

5, reasonably equipped with fitness equipment

In addition to dumbbells and barbells, common family strength fitness equipment also includes rowing machines (mainly to exercise the muscles of the back, shoulders and arms) and comprehensive fitness equipment (setting different exercises for muscles in different parts of the human body). Compared with the multi-station large-scale strength equipment in commercial gymnasiums (many people exercise at the same time), household equipment generally has only one or two stations, which takes up a small space, but it is fully functional after "concentration". Aerobic fitness equipment has only one function, which is to increase the load on people's cardiopulmonary system and burn too many calories. It is generally enough to have an aerobic fitness equipment in the home gym. Aerobic fitness equipment mainly includes treadmills, stationary bicycles, elliptical machines and treadmills. If conditions permit, it is best to have both strength equipment and aerobic equipment, which is the most effective for fitness and shaping.

In addition to these big pieces of fitness equipment, you can also choose some small pieces of equipment to enrich your exercise form, such as skipping rope and fitness ball.

;