Family fitness program, more and more people begin to like fitness in their lives, but for office workers, they are too busy to go to the gym. In fact, they can exercise easily at home, and the effect is very good. Let's share a family fitness plan.

Family fitness program 1 family fitness program 1: one leg flexion and extension

The first goal of family fitness program is to exercise quadriceps femoris, biceps femoris, gluteus maximus, abdominal muscles and inner thigh muscles. Take a standing posture, with your legs width apart from your hips, your hands around your waist and your elbows abduction; Chest out and abdomen in, look forward, and tie a light dumbbell to your left ankle.

Control with the strength of quadriceps femoris, slowly lift your feet to a height of about 10 cm from the ground, and straighten your legs; After repeated several times, return to the initial position, keep the left thigh vertical, control the strength of the biceps femoris, bend your knees and lift it to the calf parallel to the ground; Repeat several times, and then do the same with the other leg.

Family fitness plan 2: bend your knees and stretch your legs

The goal of family fitness program is to exercise abdominal muscles. Its training action is to lie on your back on the ground, put your arms flat on your sides, put your legs together, bend your hips and knees so that your thighs are vertical to the ground, your calves are parallel to the ground, and your toes are straight. Abdomen, head and shoulders off the ground, look at the legs;

Lift your arms straight off the ground, put them on your knees, palms down; Inhale, then use the strength of abdominal muscles and quadriceps femoris to control, slowly straighten your legs and make an angle of 45 degrees with the ground; At the same time, raise your arms so that the upper arm is at one side of your ear.

Family fitness plan 3: squat with arrow and twist.

The third step of the family fitness program, training movements, standing, and keeping your feet away from hip breadth; Hold a light dumbbell on each arm and hang it on the side, chest out and abdomen in, shoulders down; Take a step forward with your right foot and kneel at the same time, so that your right thigh is almost parallel to the floor, your ankle joint is directly below your knee joint, your toes are buckled, your feet are on the ground, your left knee joint is almost in contact with the floor, your toes are supported on the ground, and your heels are slightly raised outward; Bend your arms, lift the dumbbells and twist your upper body to the left at the same time.

Family Fitness Program 4: One Arm Dumbbell Push

One-arm dumbbell press is a part of family fitness program. The training action is to sit in front of the pedal with a light dumbbell in each hand, with the back leaning back and shoulders leaning against the pedal; Feet move forward gradually. Bend your knees, contract your abdominal muscles and erector spinae, and lift your hips so that your shoulder, hip and knee are basically at the same level; The distance between the feet is hip width, and the knee joint is directly above the ankle joint: arms are raised straight, fists are opposite to the eyes, and palms are retracted forward to the shoulder blades.

Family Fitness Plan 5: Dumbbell Squat Arrow Step

Dumbbell squat is mainly to exercise deltoid, calf, gluteus maximus and other muscles. The training action of this family fitness program is to stand behind the pedal, with a height of about 10 cm, and the distance between legs is as wide as the hip; Take a light dumbbell in each hand and bend it to the side to shoulder height;

Step on the pedal with your right foot forward and kneel at the same time, so that your right thigh is almost parallel to the floor, your ankle is directly below your knee joint, your toes are flexed, your feet are on the ground, your left knee joint is almost in contact with the floor, your toes are supported on the ground, your heels are slightly raised outward, and your torso is kept straight;

At the same time, straighten your legs until your legs are straight, and slowly press the dumbbell until your arms are straight; Control your arms hard and slowly return to shoulder height. At the same time, bend your knees and return to the arrow squatting position, then take back your right foot and move your left foot forward to do the same action.

Family Fitness Program 2 1, Couple Yoga

Yoga can create a magical energy; Anthropologists have found that when the distance between two people is less than 50cm, a subtle bioelectric current will be generated in the human body, which can stimulate the central nervous system of the human body and make people feel happy, and the exercise effect will be improved by 15%. Similarly, we believe that love is also an energy. In the craze of yoga being sought after by everyone, double yoga is gradually favored.

It can be husband and wife, lovers, friends and colleagues. They can practice at any time, no matter where they are. While paying attention to your own movements and breathing, you should pay attention to each other's requirements and adapt, cooperate and coordinate with each other. With the cooperation of each other, some seemingly difficult movements can be easily completed, which not only strengthens the body, but also enhances the feelings.

The practice of double yoga aims to exercise muscles, improve endurance, and enhance energy and vitality. Through practice, we feel that two people are one, share deep stretching with each other, release all the tension of the body and build strength and endurance, at the same time improve the flexibility, balance and coordination of the body, and realize high-quality real life and spiritual life.

Therefore, in the practice of double yoga, you can feel the strong energy convergence and accumulation, so as to achieve the best self-cultivation effect.

2, double instrument beauty course

Help you reach a more perfect figure through the strength of close lover, and increase love and tacit understanding in sports. Exercise is not limited by the venue, as you can see, it can be at home, bed and other leisure places. As long as there are some simple instruments, it can be done.

3. Step aerobics for two

To fully grasp the tacit understanding between you and your boyfriend (girlfriend), you can measure how much you love by practicing double pedals. Because the essentials of double pedals are not only footwork and turning, but also the degree of coordination, tacit understanding, harmony and balance between two people, which not only exercises the body, sweats, but also enhances family and empathy. They can take care of each other through eye contact and physical communication. Generally, tall boys spin in circles in the outer circle, with a large range of movements, showing gentlemanly demeanor; Petite girls turn around and rotate in the inner circle under the care of boys, and the movement range is smaller, showing the elegant demeanor of a lady.

4. Couples hold hands.

What can make your relationship with ta closer? Is it a gift, dinner or a date? It's better to learn a set of aerobics for couples when spring comes. Put aside worldly troubles, witness love with your eyes, let your body feel romantic, and let their intimate feelings continue to heat up!

5. Stretching course

Flexibility exercise can prevent sports injuries, increase muscle stretching, strengthen the coordination between muscle groups and reduce muscle tension after exercise. Flexibility can also help you relieve and improve the pain in your back and waist caused by sitting for a long time, as well as the pain in your cervical spine and shoulders caused by sitting in front of a computer for a long time.

6. Parent-child yoga

Parent-child yoga refers to postures and games suitable for children and parents to practice, generally suitable for 7- 10 children to practice with their parents. Through practice, parents and children can get physical exercise. More importantly, mutual cooperation and interaction can enhance the tacit understanding and feelings between parents and children, cultivate children's cheerful and confident personality and communication skills, and coordinate their body and mind.

7. Postpartum recovery course for pregnant women

Correct postpartum exercise is conducive to the recovery of the body, and can also adjust the irritability, so that new mothers can devote themselves to breastfeeding and energetic work and regain their self-confidence before pregnancy. This fitness course adopts the most fashionable postpartum fitness training to recover, making you more beautiful, healthier and more youthful.

8. Courses for the elderly (Tai Chi, yoga for the elderly, traditional dance, etc.). )

With the increase of age, the physiological function of human body gradually declines, and the health of the elderly is threatened at any time. Scientific physical exercise can promote the blood circulation of the elderly, improve the function of blood cells, improve the resistance of the elderly and prevent diseases. The elderly should choose full-body exercise in which all joints and muscles of the whole body can get active, and the movements should be slow and rhythmic. For example, they can choose equipment training, exercise bike, spacewalker, Tai Ji Chuan, Qigong and health massage.