Nine essential sports at home
Exercise method 1 at home: sit-ups
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 the object with both hands and move it to the left, while looking at the head to the right, in the opposite direction.
Efficacy: Tighten the muscles of arms and shoulders and eliminate waist fat.
Exercise method 2 at home: towel squat
Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Stretch the towel with both hands and raise it above your head. The distance between your hands is greater than your shoulder width. Do a squat (sit with your back straight and your hips down, as if there is an invisible chair below) and try not to exceed the level of your toes. Repeat 3 groups, each group 10 times.
Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs.
Exercise method 3 at home: strength jump
Strength jump is a simple exercise, which can carve the curve of the lower body. At the end of exercise, aerobic exercise is very important for time, but for correct posture, interval training is more important than time, so pay attention to posture for exercise.
1. Stand back and forth with your feet shoulder-width apart and your hind feet straight.
2. While the front foot is bent and lifted, the back foot jumps gently.
3. Of course, the leg also located at the back should keep a straight line.
4, the action is repeated, and when you feel tired, you will run in place.
Exercise method 4 at home: walk in advance
Take a big step forward with your left foot and slowly lower your right knee until you basically touch the ground. Note that the left knee should be 90? Then press your body center of gravity to your left foot.
Then I stood up, put my right foot on my left foot and pushed my right foot forward. I usually do it on each foot 8 times before repeating the previous action. If you have some difficulties at first, you can also do exercises in advance in the same place, about 8 times on each side, and then repeat on the other side.
Exercise method 5 at home: bend forward
Stand still, hold your head high, open your shoulders, keep your feet shoulder width apart, put your hands behind your back straight, make fists with your hands crossed, slowly lean forward at a 90-degree angle with your body, and then lift them up with your hands crossed. Be careful not to bend your arm at this time. Then the body continues downward, and the arms are synchronized with the body. Press your arms down hard to get your body as close to your legs as possible. Try not to bend your leg eight times during the whole process.
Exercise method 6 at home: lift your legs in situ.
You can lift your legs in situ at home. It can improve your breathing and cardiopulmonary function, strengthen your leg strength, improve the flexibility and strength of your shoulders and hips, and make your whole body get full fitness exercise.
Exercise method 7 at home: body rotation exercise
Step left with your left foot, at the same time, lift your upper body with your arms to both sides and turn left 90 degrees. When finished, bend your left arm, put your elbow behind your back and stick it to your waist. The right arm will bend flat on the chest and touch the left shoulder with your finger. When you straighten your arm, your left arm will bend flat in front of your chest and your right arm will lift sideways. At the same time, turn your upper body to the right 180 degrees, and look at your right hand. When you are finished, you will return to an upright position. Usually you turn left and right four times.
Exercise Method 8 at Home: Treadmill
If the treadmill does not indicate calories, you can use a simple formula to calculate. Weight (kg)? Time (h)? Speed (km/h)= energy consumption (kilocalories), exercise effect, walking or running on a treadmill is almost the same as walking or running on the ground at ordinary times, but from the actual effort of human body, it saves stepping and stretching actions compared with walking or running on land, which makes bodybuilders feel very relaxed and comfortable, and runs13 more than on land.
Exercise method 9 at home: dumbbell exercise
Squat down against the wall and raise your arms.
the first group
1, against the wall? Sitting? Feet shoulder width apart, toes forward, hands holding dumbbells palms up, knees bent, thighs at an angle of about 45 degrees with the wall.
2. Inhale and slowly bend your forearm to your chest (when your footwork strength is strengthened, that is, you can complete the action with an 8-pound dumbbell, lower your thigh to an angle of 65 degrees with the wall, and finally reach 90 degrees).
the second group
1. Stand with your feet apart, your knees slightly bent, your left foot in front, your right foot in the back toe forward, and your body weight is evenly distributed. Hold the dumbbell on your body with both hands, and then slowly descend into a lunge.
2. Then, when your body is lifted, lift your arms to your sides to shoulder height and palms down. Be sure not to make your elbow stiff.