How to exercise at home is the most effective? If you want to lose weight and have poor physical strength, do some aerobic exercises like leg lifts and high-fives, provided that the movements are in place. Do you know how to exercise at home is the most effective? What's the best exercise?
How to exercise at home is the most effective 1 1, 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.
You can exercise regularly for two hours in your spare time every day. Some friends find it boring to exercise like this. It is also a good way to exercise in the living room and watch TV repeatedly.
3, skipping rope, skipping rope is very convenient for exercise, can be used as an indoor sport, skipping rope is no less than jogging, so skipping rope can be used as one of our indoor plans, skipping rope 15 minutes every day, girls can lose weight, boys can increase endurance.
4, push-ups, push-ups are good exercise, no venue restrictions, so how many push-ups you plan to do every day is a good fitness exercise.
5, arm stick, arm stick is very convenient to exercise, you can watch TV while doing exercise, why not?
6, dumbbells, buy a pair of dumbbells that suit you, and stick to it every day. I'm sure it will be fine. Choice, dumbbells can also practice boxing speed, which is good for martial arts lovers.
7, sit-ups, can effectively exercise people's abdominal muscles, it is best to have a mat at home, you can practice on the mat, you can practice on the sofa without a mat, generally 200 sit-ups a day, you can get the exercise effect.
8, leg press, you can practice people's flexibility, you can find a slightly higher bracket at home to leg press, such as cabinets and the like.
9, squatting up, you can practice people's leg muscles and strength, the venue does not require. It's not bad as indoor training.
How to exercise at home is the most effective? In fact, sports are everywhere. You can do it at the gym or at home. You're probably stunned at home. How to exercise at home? How to practice without a treadmill, equipment and environment are not a problem. The most important thing is whether you have the determination to lose weight. If so, let's see if there are any ways to exercise at home. Losing weight without going to the gym is just as great.
Open jump × 100
A. put your feet together and take off with your hands on your side;
B. Open your feet, make sure your knees are straight ahead and on the same plane as your feet, then put your feet together and land, and so on.
Tip: It is important to cushion your knees when you are apart.
Leg lift -30 seconds
Stand upright, one thigh is lifted forward, the calf is folded as much as possible, and the heel is close to the hip; The arm naturally swings back and forth and continues to move in the opposite direction.
Tip: Don't lift the center of gravity, press down the calf actively, land on the forefoot, and cushion the ankle joint.
Lunge squat ×60
A. Stand and slowly lift one leg forward, with the arm naturally bent and one leg balanced;
B. Lift that leg and take a step forward, with the heel touching the ground first and the center of gravity slowly moving forward to form a lunge, with the thighs as parallel as possible to the ground, the hind legs bending downward with the hips, the knees not exceeding the toes, the upper body standing upright, and continuing in the opposite direction, thus completing the left and right sides as a group.
Coach's suggestion: Tighten the shoulder blades and abdomen, straighten the back to stabilize the spine.
Squat ×50
Feet should be shoulder width apart, and toes should be outward11:05; Inhale and squat as far as possible so that your knees are bent at 90 degrees, your thighs are parallel to the ground, but your knees should not exceed your toes. Exhale and return to your lap. Abdomen in, chest out, back straight, hands in front of you.
Tip: Be careful that your knees don't exceed your toes. When you squat down, it's like sitting on the toilet.
Static Squat-1 min
Squat down with your back against the wall, with your feet as wide as your hip joint, your knees and toes in the same direction, and your toes touch the ground; Hands akimbo or lift forward, eyes looking straight ahead.
Tip: Try to make a 90-degree angle between thighs and calves.
Push-ups ×40
A. Push-ups, with hands open shoulder-width or slightly wider, feet together or slightly apart;
B. Inhale, push-ups with elbows close to the ground, exhale, lift, and return to the previous action to continue.
Coach's advice: pay attention to avoid overstretching the spine.
Board support-1 min
Prone, elbow support, shoulders and elbows perpendicular to the ground, toes on the ground, body off the ground; Tighten the abdominal muscles and pelvic floor muscles, lengthen the spine, turn your eyes to the ground and keep breathing evenly. This action looks easy, but it is actually difficult to do. Many people fell down without standing for a few seconds.
Tip: In order to reduce the difficulty, you can land on your knees and keep your head, shoulders and crotch (and ankles) in the same straight line. Can also be suitable for the height of the table, hand in hand to make a sloping board.
Finally, relax and let the muscles rest and relax. This routine takes almost 45 minutes.