Five kinds of family fitness exercises, easy to get healthy. In today's life, many people can't go to the gym because of work. People who lack fitness will have an impact on their health. Let's share the five sports of family fitness and get healthy easily!
Five kinds of home fitness exercises can easily get healthy 1 First, fold clothes.
1 min consumes 3600 calories.
Kissing health tips:
Keeping a good mood is the magic weapon of good health!
Practice time every night: 4 seconds * 15 times.
1, sitting posture, put clothes on your thighs and fold them.
2. Twist the upper body, put the folded clothes on the left, and pay attention to keeping your legs still.
3. Do the same action on the right, alternating left and right.
Efficacy: this action can help the arm stretch muscles, and it is very effective, and it also helps to improve the curve of the waist and some constipation.
Second, sit-ups
1 min consumes 7800 calories.
Practice time every night: 6 seconds * 10 times.
1. Lie flat, bend your legs together, and put your hands above your abdomen.
2. Use abdominal strength to lift the back and head for 4 seconds.
3. Hold a fixed object with both hands, then move to the left and move your head in the opposite direction.
Efficacy: Tighten the muscles of arms and shoulders and eliminate waist fat.
Third, V movement.
1 min consumes 9600 calories.
Practice time every night: 10 second *3 times.
1, sitting posture, legs bent together, heels touching the ground, hands clenched forward, upper body slightly leaning back.
2. Slowly lift your legs off the ground and use your hips as the balance point of your body.
3, the legs do the action of riding a bicycle, and at the same time, the hands bend and swing back and forth.
Efficacy: improve blood circulation, increase metabolism and tighten thigh and abdominal muscles.
Fourth, chair movement.
1 min consumes 7800 calories.
Practice time every night: 10 second *3 times.
1, sitting shallow in a chair, about one-third of the chairs, legs together, hands naturally above the thighs.
2. Slowly tilt the upper body toward the back of the chair until it touches the back of the chair, and hold for 10 second.
3. Twist the upper body slowly to the left until both hands grasp the corner of the chair and do the same action in the opposite direction.
Efficacy: accelerate metabolism and tighten waist and abdominal muscles.
Verb (abbreviation for verb) leg lifting exercise
With the development of society, people pay more and more attention to the problem of thin waist.
1 min consumes 7800 calories.
Practice time every night: 10 second *3 times.
1, sitting in a chair, about one third of the chairs, legs together, hands vertical, holding the sides of the chair, head slightly lower.
2. Tilt your head upward as far as possible, and then tilt your back for about 10 second.
3. When lifting your legs, your legs overlap, like crossing your legs, and hold for 10 second.
Efficacy: improve back pain, accelerate metabolism and tighten the lower abdomen.
Five kinds of family fitness exercises make it easy to get healthy II. Standing: Every day is like a marathon.
Standing for 3 hours every day is equivalent to running 10 marathons a year. Standing needs all the small muscles and other muscle strength on the leg as support. If you can persist for three hours a day, five days a week for a long time, it will be almost the same as running 10 marathons a year.
Matters needing attention
Standing for 3 hours every day cannot be continuous, otherwise it will affect blood circulation. Compared with sitting and lying, standing can consume more energy, but compared with running, swimming and other sports, the effect is still very small.
Revelation: We need to look for every opportunity to get ourselves moving, such as trying to walk over to communicate with colleagues, standing to answer the phone, taking the stairs as much as possible, and parking far away when going to the supermarket.
I really want to say one more thing: Dr. China stands for more than 3 hours every day, which is equivalent to running 10 marathons every year!
Second, push-ups: a magnifying glass for good or bad physique
Push-ups are one of the magnifying glasses of a person's physique. Men aged 35-40 who can't complete 12 ~ 19 push-ups belong to the middle and lower reaches. The great thing about push-ups is that they can exercise all muscle groups in the whole body, mainly the waist and abdomen.
The study found that men who are good at doing push-ups have stronger endurance in sex. From this point of view, it is necessary to conduct regular "push-ups" assessment for men before and after marriage!
Action essentials
Leaning on the ground or mat, with the forefoot on the ground, the body is straight, the hands are slightly wider than the shoulders, and then the elbow joint is flexed and stretched, and the body is driven to fall with arm strength.
Matters needing attention
1. Before you do it, you must warm up three joints, namely shoulder joint, elbow joint and wrist joint, because they are under great pressure and easy to get hurt.
You must do it step by step. It is suggested that each group should do 1 0 ~ 1 3,1every day in1week, 2 groups every day in the second week and 3 groups every week thereafter. After 1, each group should rest for two or three minutes. After all, you can do 8 ~ 12 squats to stretch your legs and arms to avoid muscle aches the next day.
3. Push-ups are basically suitable for all people above 18. But patients with hypertension and heart disease need to control the intensity. Middle-aged and elderly people and women can do vertical push-ups with the help of the wall (about 30 ~ 44 cm away from the wall), or kneel to exercise the upper body.
Third, flat support: the most popular sport without equipment
Similar to push-ups, it can exercise core muscles well and improve body balance.
Action essentials
Lie prone, elbows on the ground, shoulder width apart, toes close together, the upper arm and trunk keep 90 degrees, the head, shoulders, waist, legs and buttocks should be kept on the same plane as far as possible, and the hip joint should not droop or lean to the sides of the body.
Matters needing attention
1, the action of plate support must be standardized, otherwise it may cause cervical or lumbar injuries.
2. We must do what we can, step by step. It can be divided into 4 ~ 6 groups, with 20 ~ 30 seconds in each group and 20 seconds in the middle.
3, people with lumbar disc herniation, high blood pressure, heart disease, it is best to get the guidance of a doctor.
Fourth, sit-ups: less gynecological diseases
The study found that 86% of women who do sit-ups for a long time have a lower incidence of gynecological diseases than those who do not. This is because you can exercise your groin when doing sit-ups. There are many capillaries and acupoints here. Exercise can accelerate blood flow, thus alleviating gynecological diseases.
In addition, sit-ups can stretch back muscles, ligaments and spine and tighten abdominal muscles.
Action essentials
1, don't hold your head with your hands, gently lean on your ears, which requires your waist and abdomen muscles to work harder;
2. Try to tighten your legs and bend your knees, so that the muscles in the groin and pelvic cavity can get better exercise;
3. If you insist, it is suggested to do 3 groups every day, each group 10, and take a break of 2 minutes between each group.
Matters needing attention
Don't do sit-ups too hard and too fast. People with spinal diseases or osteoporosis should exercise under the guidance of a doctor.
Five, squat: relieve dizziness
Squatting can exercise sympathetic nerve and relieve dizziness to some extent. Middle-aged and elderly men can insist on weight-bearing squat, exercise pelvic floor muscles and lower body muscles, and improve erectile dysfunction.
Action essentials
Hold the dumbbell with both hands, straighten your back, separate your feet shoulder width apart, bend your knees and squat down slowly until your thighs are parallel to the ground or slightly below your knees, and your knees are in the same direction as your toes. Don't adducte and abduct. Squat for 2 ~ 3 seconds each time, rest for 5 ~ 10 seconds, and squat for 2 seconds.
Matters needing attention
1, middle-aged and elderly people should not blindly pursue the number of times, so as not to damage muscles, just do 5 ~ 10 every day.
2. In order to prevent knee injury, don't squat over your toes.
3. People with poor joints and osteoporosis and minors are not suitable for this sport.
Sixth, high leg lifts: make the waist and abdominal muscles more elastic.
Leg lifting is one of the easiest aerobic exercises. If young people really don't have time to exercise, doing leg lifts for a few minutes in situ can also have a certain fitness effect.
Action essentials
Stand with your feet shoulder width apart, chest out and abdomen in, hands at your sides, elbows bent 90 degrees. Start jogging in place and swing your arms back and forth naturally.
Speed up slowly and raise the height of leg lift, preferably to the height of hips, that is, lift the thighs to the position parallel to the ground, so that you can run for a full minute. This exercise is intense, and the elderly should do what they can.
The essentials of "improved leg lifting method" suitable for the elderly: when walking, slow down and raise your legs as high as possible, so that the angle between thighs and abdomen is close to 90 degrees; In order to keep the balance, raise your arms accordingly, and at the same time tighten your abdomen; Lift your left and right legs alternately and walk twice a day with 20 steps each time.
Matters needing attention
1. Older friends can practice in places with handrails to ensure their balance and avoid falling accidents. It is recommended to be accompanied.
2. Don't pursue the height of lifting your feet in one step, and to what extent.
You can exercise while watching TV.
4, hip joint injury, poor balance, unstable walking, poor knees and other people should not practice.