How to exercise at home simply and effectively? There are still some things to pay attention to when warming up. Exercise can also help us get rid of fat. Moderate exercise is good for health. This sport requires a lot of physical fitness. Let's see how to exercise at home simply and effectively.
How to exercise simply and effectively at home 1 flat support
Plate support can fully exercise the strength of the core parts, and can be done anytime and anywhere, which is very convenient.
Feet are shoulder width apart, arms are parallel to shoulders and supported at elbows. The waist and abdomen must be tightened! Don't collapse, so the waist and back are in a straight line, and the hips can't be higher than the shoulders. This can exercise the abdominal muscles well, thus reducing the pressure on the waist.
Proficiency can increase the difficulty, and occasionally one leg can be lifted for a while before changing the other leg. It is effective to feel abdominal burning pain after finishing.
Four groups a day, each lasting 2-3 minutes, and each group resting for 20 seconds. If you can't hold on for 2 minutes, you can hold on to 1 minute first, step by step. You can set yourself small goals, such as holding on for 5- 10 seconds more than the previous day.
deep squat
Squat is an effective way to exercise the back and front sides of hips and thighs.
Feet shoulder-width apart. Slowly lower the crotch, ensure that the knees do not exceed the toes, keep the trunk tight, and the thighs are at least parallel to or lower than the ground. Keep your back straight, don't bend over as usual, sit back with your hips, and imagine yourself sitting in an invisible chair. Then go back to the standing position.
This action is done in groups of 30-50, 2-3 groups a day is enough, and there is a rest time of 30 seconds between the two groups. Novices can reduce the amount appropriately. Slowly rising and falling, the effect is better.
rope skipping
As long as it doesn't affect neighbors, skipping rope indoors is a good choice. If you are worried about disturbing your neighbors, you can choose the community downstairs to solve this problem.
Skipping rope is a full-body exercise, and the amount of exercise is relatively large. It is suggested to do it in groups and plan it yourself, for example, 200 or 5 jumps at a time. Another example is a group from 30 seconds to 2 minutes. There are many ways to jump rope, such as jumping with two legs together, jumping with one foot and crossing. Variety, not boring.
Skipping rope is an intense sport. Before and after exercise, you must warm up and relax all parts of your body, such as shoulders, arms, wrists and ankles.
Bobby jumps.
Burpee, also known as the single jump. It is a kind of exercise that combines squats, push-ups, squats and take-offs, bending legs and abdomen, and can move more than 75% of the muscles of the whole body.
Step 1: Squat down, with hands on the ground, shoulder width;
Step 2: Push your legs back hard at the same time to become a posture of palm flat or push-ups;
Step 3: Complete a prone position;
Step 4: bend your legs and jump forward into a prone position;
Step 5: Complete an upward vertical jump from the prone abdominal position.
The training plan can be selected according to your physical condition: do Bobby jumps as much as possible within 40 seconds, and rest for 20 seconds as a group; You can also do 20 bobby jumps and rest for 30 seconds as a group; When the intensity is adapted, the number of times and rest time can be adjusted.
Turn jumps on and off.
Jumping can quickly raise the heart rate, make the body into a state of fat burning, and also help to exercise the muscles of shoulders, arms and legs.
Stand up straight and put your hands on your sides;
When jumping up, your feet are outward and your arms are above your head;
When landing, put your feet together and put your hands back to your sides.
Note: Don't bend your knees inward, but face straight ahead. When you land on your toes, move gently, bend your knees slightly, and keep your knees facing your toes.
A group of 30 seconds, rest 15 seconds, can gradually increase the number of groups and exercise time
Elastic belt for sports.
Elastic belt is a portable and simple training tool, which can be fixed on the hand and practiced in a circle, or it can be tied into a trap and practiced on the limbs.
When practicing all movements, you should hold your chest, tighten your abdominal muscles and keep breathing smoothly; Pull-ups and playback of muscles should be controlled vigorously, and playback should be slow.
After practicing skillfully, the difficulty can be increased. One-leg exercises, alternating left and right legs, strengthen core strength and balance while doing strength exercises.
For example, practicing shoulder muscles can keep posture, the trunk is stable, and the feet are fixed on elastic bands. Lift elastic belt forward with your feet, slowly lower it to a high place, and be careful to keep your elbows straight and not bend.
Insisting on doing some simple exercises can not only improve your body shape, but also cultivate your temperament. During the exercise, you don't have to force yourself too much. Sometimes when you are too tired and lack motivation, you can relatively reduce the time of exercise, but persistence is really important!
How to do simple and effective exercise at home 2 1, before exercise, you need to know this!
Choose the right events and amount of exercise: choose the right sports and exercise load according to your physical condition.
Pay attention to relaxation before and after exercise: it is recommended to exercise in the morning and evening (not immediately after meals), and there should be several minutes of warm-up and relaxation activities before and after exercise.
Be careful not to catch a cold after exercise: you will sweat after exercise. It is suggested to dry the sweat as soon as possible and put on clean clothes to prevent colds.
2. How do the elderly exercise at home?
At home, the elderly can do some exercises and stretching exercises for the muscles of the shoulders, neck and waist. The following four exercises can be practiced at home.
Shoulder wrap
In life, our upper limb movements all need the participation of shoulders, and proper exercise of shoulders can improve the flexibility of shoulders.
Ears and shoulders and hips are in a straight line.
Turn your arm clockwise.
Relax trapezius muscle. Just relax。
If the trapezius muscle has strength, the arm can be placed under the shoulder at 45 degrees and continue to rotate.
Bend over and row.
You can find a long towel at home and hold your arm at both ends of the towel to do this exercise. This action can exercise our latissimus dorsi, trapezius, rhomboid, teres major, deltoid and elbow flexor.
The natural opening force of the foot is shoulder width.
Bend your hips and knees, lean forward and keep your back parallel to the ground.
Move your hands from front to back, and pay attention to your back muscles.
The trapezius and neck muscles don't have to be nervous.
Keep neck and back parallel.
Cat stretching
Cat stretching is a common exercise posture in yoga, which can enhance the flexibility of spine and buttocks and relieve slight back pain.
Bend the yoga mat so that your knees are aligned with the roots of your palms.
Lift your head so that your shoulders are parallel to your pelvis.
Exhale when arching backwards and inhale when collapsing backwards.
Look up on your stomach
This action needs the help of empty oil drums or buckets at home to control the water quantity according to its own load, so as to achieve the purpose of exercise. Regular practice of this exercise can effectively prevent cervical spondylosis.
It is advisable to be comfortable when carrying a load.
Feet are naturally open, shoulder width apart.
Belly in and chest out, chin slightly retracted, avoiding shoulder buckle.
3. Can children stay at home? Take him to practice these movements.
Adults can live at home without going out, but lively children may not be able to sit still.
Parents may wish to practice the following three movements with their children, which can not only exercise, but also enhance their feelings with their children.
Crocodile crawling
Crocodile crawling, as its name implies, is crawling forward like a crocodile. It is a compound multi-joint exercise mode, which can involve all joints of upper limbs, lower limbs, waist and buttocks, back and whole body. Through training, you can improve the overall quality of your body.
Lay your upper limbs flat, your arms are perpendicular to the ground, and your knees are slightly off the ground.
Don't shake your back too much when crawling.
Squat and jump
This action can improve the child's jumping ability and enhance the child's growth and cardiopulmonary function.
When jumping, the forefoot should completely touch the ground, and the hind paw should take the toe as the unloading point.
Don't touch the ground when jumping, and keep your upper body stable.
4, sitting at home for a long time hurts the body, and 2 actions help you ease.
In the days when I go out less, Jia Jia guessed that most people would choose to sit and play with their mobile phones, watch TV and read books. This sitting may be a day. After a long time, it is easy to accumulate fat on the stomach and buttocks, which is not good for your health.
When we have time, we can get up at home and do the following two actions. If you practice this action often, the small belly will disappear and the vest line will be exposed in your abdomen ~
Hip bridge
This action of the gluteal bridge can directly stimulate the gluteus maximus, which is helpful to activate the gluteal extensor, enhance the core ability and change the "flat hip" caused by sedentary.
Bend your legs 90 degrees naturally, and stick your toes forward to the ground.
Keep your feet and shoulders on the ground and keep your lumbar spine and pelvis stable.
Push your hips, keep breathing evenly, and don't hold your breath.
Exhale when lifting and inhale when falling.
The peak contraction is maintained for 3-5 seconds.
Russian distortion
This action will "abuse" everyone's abdominal and lower back muscles, as well as the external oblique muscles that are rarely touched in daily life. It is a good exercise to eliminate waist and abdomen fat.
Your legs are slightly bent, your toes are leaning forward, and your body is at a 70-degree angle with the ground.
Exhale when walking in the middle with both hands, and inhale when walking on both sides.
The body does not need to be too straight, and the cervical spine naturally bends.