How to exercise at home is a good behavior that is beneficial to our health, but not everyone has the time and space to do a lot of exercise. You can easily exercise at home and save money without going to the gym. How to exercise alone at home?

How to exercise alone at home 1 You can do yoga at home. Yoga does not need props, it is relatively convenient, and it can also exercise the extensibility of body muscles. Hula hoop is suitable for a wide range of people, and can also exercise abdominal muscles, gluteal muscles and leg muscles. Push-ups are a common exercise method, generally in groups of 20.

1 yoga

Yoga takes up a small space and does not need to use or cooperate with any fitness props. It is a very convenient exercise method. Yoga is a little different from general exercise, mainly to exercise the brain and muscles with some movements and meditation. Practicing yoga at home can exercise the stretching degree of all parts of the body and is good for health.

2. Hula hoop

Hula hoop can exercise abdominal muscles, hip muscles, leg muscles, etc., and the use of hula hoop is very simple, suitable for a wide range of people, welcomed by many regions, and is one of the first choices for home exercise. But you'd better not eat before you turn the hula hoop. Digest it for an hour after eating and then use the hula hoop.

Step 3 push-ups

Push-ups are a classic exercise method, which can not only exercise the upper arm muscles of both hands, but also drive the muscles of the whole body, such as abdominal muscles, thigh muscles and calf muscles. Hold your hands on the ground, point your toes on the ground, and bend by the strength of your arms. Generally, a group of 20 people can do 5 groups at a time.

How to exercise alone at home? How does he exercise at home?

Buy some fitness equipment, you can choose some practical ones, such as dumbbells, arm sticks and so on. Make your own fitness plan and decide the amount of exercise according to your personal situation. In my spare time every day, I can exercise regularly for two hours. Some friends think this exercise is boring, so I can exercise in the living room and watch TV over and over again without delaying my exercise.

It's also a good idea. Skipping rope is very convenient and can be used as an indoor sport. Skipping rope is no less than jogging, so skipping rope can be one of our indoor plans. Skipping rope for fifteen minutes every day can help girls lose weight and boys increase their endurance.

Push-ups, push-ups are good exercise, there is no space limit, so how many push-ups you plan to do every day is a good fitness exercise. Arm stick, arm stick is very convenient to exercise. You can exercise while watching TV. Why not? Dumbbells, buy a pair of dumbbells that suit you and stick to them every day. I believe it will also be a good choice. Dumbbells can also practice punching speed, which is good for martial arts lovers.

The above introduces some simple exercise methods at home. If you are a fitness enthusiast, you can buy more fitness equipment and decorate your home into a small gym. You can not only exercise yourself, but also invite your good friends to exercise at home. This can not only increase the friendship between friends, but also make everyone get a healthy body.

Small ways to exercise at home

1, kneeling push-ups, first talk about the preparation.

Hands on the ground, knees on the ground, feet crossed naturally. The distance between your hands is greater than your shoulder width, so get ready.

2, kneeling distance push-ups formal action

Try to press your body down, and it is best to keep your chest close to the ground. When you reach the lowest point, you should raise your body. Be careful not to be too fast. Basically, it takes 2-3 seconds to complete a beat. One beat means that your body presses down and lifts up once.

3, the above kneeling position is 20 push-ups.

After finishing a group, recover for 30 seconds. When recovering, keep a prepared posture, which is the posture of the first step, but don't press down. Do the second group after 30 seconds, and follow the same steps as the first group. Both groups completed the standing recovery for 30 seconds, and then prepared for the next action after 30 seconds.

4. Elevated push-ups

Preparation: Put your legs at a height of 30-50 cm, with your knees on the ground and your hands on the ground. The specific specifications are similar to those in step 1.

5, push-ups standard action.

This action is as good as step 2. Press and hold, then repeat. 20 groups, 30 seconds after finishing one group, and then do the second group.

How does a person exercise three-level support at home

Exercise waist and abdominal muscles. Prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground. Pay attention to the elbow joint and shoulder joint to keep 90 degrees with the body.

Air bike

Lie flat on the bed, raise your legs and knees 90 degrees, and put your hands naturally. Kick one leg, straighten the instep, and then kick the other foot, like riding a bike in the air. Can achieve the purpose of exercising the legs.

Abdominal rolling

Lie on your back, bend your knees and put your feet flat on the ground. Lift your body like sit-ups, but keep your lower back on the ground and concentrate on using abdominal strength.

The cat punched and kicked.

Put your feet together, open your arms, exhale, lift your right leg forward, and at the same time sweep your arms forward and shoulder-level, clamping like a cat stretching. Keep your back straight and then go back to your original position. Alternate left and right, you can thin belly.

Canoe twisting

Stand up straight, separate your feet, cross your hands tightly, exhale, turn your arms, shoulders and chest to the left, just like rowing a canoe, and lift your left knee to the right. Then inhale and return to the original position. Alternate left and right, you can stovepipe.

deep squat

Keep your legs shoulder height, squat down, keep your knees above your toes for 3 seconds, stand up, and then squat down. By stretching the muscles associated with the buttocks and the upper and lower parts, excess fat is consumed, and the body contour is improved, which is helpful for the training of leg and buttocks muscle strength.

Use dumbbells and tensioners to exercise.

Dumbbells and tensioners can be easily exercised indoors to achieve the purpose of exercising upper limb muscles and some waist and abdominal muscles. Practitioners should do what they can according to their own conditions to prevent muscle injury.

Physical therapy ball

Fitness ball can fully stretch your upper limbs, because the ball is easy to roll, and you can feel the full stretching of your arms, shoulders, back and sides with a little adjustment.

rope skipping

Skipping rope is a fitness exercise for all ages, which mainly exercises forearm muscles, leg muscles and ankle strength. If there is enough space, you can jump rope anytime and anywhere. Nine simple and easy-to-learn indoor exercise methods, such as flat support, aerial bicycle and belly rolling, can help you keep fit and gain health.