Do you know how to keep fit at home? Many people choose to exercise at home when they are too lazy to go out to the gym, but the environment at home is always worse than the gym. Here I'd like to share with you some ways to keep fit at home, hoping to help you.

How to achieve the effect of fitness at home? Is the fitness effect good?

There are several key issues that must be clarified.

1: psychological preparation

First of all, fitness is not something that can be effective at once, so if you want to keep fit, you must first make up your mind and decide to stick to it.

Second, in the process, it was very hard, tired and ineffective at first. If the willpower is not firm, it will be invalid. You might as well not do it at first.

Third: You come to exercise, not to punch in. Many times we say it's fitness, but we just want to take a photo and make a circle of friends. If this is the mentality, it's best not to start.

2. Choice of fitness methods

At present, it can be basically divided into two methods.

1: Go to the gym to exercise (public trainer, personal trainer)

2. Exercise at home by yourself.

(1) Go to the gym to practice.

This is very simple. You just need to find a trustworthy shop nearby.

Usually, after you go in, the coach will give you a physical examination first.

And then let you sign up for the corresponding course.

As the water is deep, I won't say much.

Below I mainly share my exercise methods at home.

(2) When you choose to exercise at home.

There will be two situations.

1: Just doing freehand exercise.

2. Buy some fitness equipment to practice.

First of all, I personally think that,

Equipment is only useful if you have a certain foundation.

So I suggested starting fitness,

You can start with your bare hands

Free-hand fitness can include six different parts.

1: armored pectoral muscle

2. thighs like elevators

3: Six Devils

4. Warehouse-like back

5. Healthy and strong shoulders

6. embattled spine

In these six parts,

It is recommended to exercise the shoulders and spine to the end.

Because these two parts are practiced by handstand and arch bridge.

Without a good foundation, it is easy to get hurt.

How to achieve the effect of fitness at home? No time to go to the gym? There is no fitness equipment at home. White? None of this is a problem. This set of unarmed exercises can be practiced all over the body without any instruments, including arms, back, abdomen, buttocks and legs. Not only can it consume a lot of heat, but it can also play a good role in shaping!

Each movement has 4-5 groups, and each group repeats the movement 15-20 times. Practice once a day for a month, and you will find that your figure is more bumpy ~

Action 1:

Note: put your palms on both sides of your chest, and the distance between your palms is about the size of two fists. Arms straight, knees on the ground. Inhale, bend your elbows and slowly lower your body. Until the arm is parallel to the backboard. Exhale, arm strength, get up and recover.

Action 2:

Note: put your hands on both sides of your ears, keep your feet apart, and your heels are about two punches away from your hips. Exhale, abdominal force, and lift your upper back off the ground. At this time, the chin is slightly retracted and the head cannot be raised excessively. Inhale, slowly lower, and repeat.

Action 3:

Precautions: put your arms straight at your sides, separate your feet with a fist, and leave your heel about a fist from your hips. Exhale your hips and push them to the ceiling until your chest, hips and knees are in a straight line. Inhale, slowly lower, and repeat.

Action 4:

Note: the elbow joint is directly below the shoulder joint, and the two forearms are parallel to each other. Toes are supported on the ground, and two soles are perpendicular to the ground. Back of head: upper back: hips and heels are in a straight line. Don't collapse, don't loosen your abdomen, and don't leak your hips.

Action 5:

Precautions: Main points of lateral support: The elbow joint is directly below the shoulder joint, and the feet are supported on the ground in a cross way. From the side, the back of the head: the hips and feet are in a straight line, so pay special attention to the hips not to pout too much. When inhaling, the crotch touches the ground, and when exhaling, the crotch is pushed to the ceiling until the whole body is in a straight line. Practice on both sides.

Action 6:

Note: Stand naturally with your hands akimbo. Inhale, take a big step forward, and kneel at the same time. Pay attention to the toe direction when squatting, the front knee should not exceed the toe, and the thigh should be parallel to the ground. Don't touch the ground with your back knee. Exhale hips and legs, get up and restore. Inhale and practice on the other side.

Action 7:

Precautions: lie on the mat, legs straight apart, hands straight apart. When exhaling, lift the opposite hand and leg, inhale and put it down. Exhale, lift the other hand and leg, inhale and put it down. Be careful not to shrug or raise your head.

This is the freehand whole body shaping action, which is especially suitable for people who are not good at instrument training. You can practice at home as long as you have a mat!