Homework that can be easily done at home, New Year's Eve dinner, spring wine with tail teeth, and all kinds of New Year's Eve dinner are always eaten, but do you have no time to go to the gym to exercise and lose weight? In fact, you can maintain a good posture at home! Let's look at some home exercises that can be easily done at home.
Home sports that can be easily completed at home 1 1. Sumo squat and dumbbell lift.
1. Open your feet so that your knees and toes face outward in the same direction.
2. Stand up straight and squat down slowly.
Raise your arm above your head.
Second, the flat plate type
1. Put your hands directly under your shoulders.
2. Straighten one foot backwards and put the center of gravity on this foot.
3. Lift your hips and knees forward.
4. While changing feet interactively, tighten the abdomen.
Third, the roof of Lasse.
1, put your hands above your head and jump.
2. Random whipping
Fourth, semi-Japanese worship.
1. Put your feet together and take a deep breath.
2. While exhaling, open your chest and let your hands land.
3. Bend your knees, take a deep breath and look up.
4. Exhale and then return to the forward bending position.
5. Take a deep breath again, let your body return to the top, stand up straight, and repeat this cycle again.
Five, hand and foot stretch
1, feet open and toes forward.
2. The knees are slightly bent, the body is bent forward and supported by both hands.
3. Lower your head and slowly twist your knees.
4. Put it back slowly and return to the position where you just stood.
Family exercises that can be easily completed at home II. First, sensitive coordination and cardiopulmonary endurance exercises.
1, run around two o'clock
Put two mineral water bottles. The distance between the two water bottles can be controlled according to the situation. Let the child move quickly between two water bottles with a sideslip step. Execute 10-20 times.
Step 2 run in the same place
Put your hands and feet on the ground and push your legs back and forth quickly. According to your own situation, the faster the frequency, the greater the intensity. Continue for 30 seconds.
Step 3 run in small steps
Run in small steps, swinging your arms and steps as fast as possible for 30 seconds.
4, high leg rotation
Leg lifts are carried out in situ, and parents give instructions (clap hands or password). After hearing the password, the child turned 90 degrees. Each direction is 15 seconds, 60 seconds in total.
5. Sit on the swing arm
Sit on the yoga mat or on the ground, straighten your legs, swing your arms quickly, and speed up as much as possible for 60 seconds.
Second, balance exercises.
1, catch the ball with one foot
Stand on the ground with one foot, keep your balance and catch the ball (tennis, etc.). ) It was thrown by parents with their hands.
Step 2 hop on one leg
Jump with both legs and stand firm with one leg on the ground. After landing, the knee joint bends slightly. Alternate sides, 5 times on each leg.
Step 3 turn around and jump on one leg
Stand on one leg, take off and turn 90 degrees in the air, then land on one leg and stand firm. Bilateral legs alternate, 5 times on each side.
Third, strength exercises.
"ma bu" or horse stance just look 1.
Bend your hips and knees, keep your back straight, walk back and forth, and keep the flexion angle of your hips and knees unchanged. Continue for 60 seconds.
2. Rear axle of both legs
Lie on your back with your knees bent 90 degrees, and lift your lower back off the ground with the help of your lower limbs 10- 15 times.
Step 3 sit against the wall
Back against the wall, bend your hips and knees and keep your knees at 90 degrees. At the same time, be careful that your knees don't exceed your toes. According to your own situation, you can reduce the difficulty by adjusting the angle of your knees. Lasts 30-60 seconds.
4, standard squat
Hands should be shoulder width apart, and knees should be bent to 90 degrees. Pay attention to the center of gravity between the legs, and the knee joint should not exceed the toes and waist and back. Execute 10- 15 times.
Step 5 lunge down
Stand your legs forward and backward in a lunge, squat your front legs at 90 degrees, and bend your rear legs, but don't touch the ground. Bilateral alternation, 5- 10 times on each side.
Fourth, flexibility exercises.
1, walking with both hands and feet
Stand, lean forward, walk on your hands in a small range, and keep your body straight until you reach the maximum range. Then, the forefoot hits the ground and walks forward quickly in small steps, reaching the maximum while keeping the knee straight. 6-8 times.
2, hamstring muscle drafting
Sit up straight with one leg and bend the other leg close to the knee joint. Keep your back straight, your knees straight, and touch your knees forward with your abdomen. It lasts for 30-60 seconds, alternating 2-3 times.
3, shoulder flexibility
Stand still, with one hand from the top of your head and the other hand down, and try to reach each other. Be careful not to use too much force in the process of touching enough to prevent the body from twisting. Bilateral alternation, 6-8 times.