You can also exercise at home. Come and have a look. If you don't warm up well, you may pull a muscle. Exercise can also help us get rid of fat. Active exercise is also an attitude towards life. This exercise is something we often do. Let me tell you how to exercise at home. Let's see the benefits.

You can also exercise at home. Let's take a look at 1. First, let's learn what aerobic exercise is. In fact, aerobic exercise means that the oxygen inhaled from the air can meet our needs when we exercise. From our own feelings, our breathing is relatively smooth and we don't feel difficulty breathing. We all call this kind of exercise aerobic exercise. We can do some unarmed sports at home, such as running in situ and skipping rope.

Then at home, we can also use some furniture, some chairs at home and so on. Do some resistance exercise with small load, which also belongs to aerobic exercise. For example, we can do some related small load resistance exercise through the sofa, which is also an aerobic exercise. The third kind of exercise, you can prepare some small sports equipment at home, such as dumbbell skipping and so on. We can achieve the purpose of aerobic exercise through such a resistance exercise with little local load and such a whole-body skipping exercise.

It should be said that the pregnant women's movement is now vigorously promoted. Everyone advocates pregnant women's exercise, so pregnant women's exercise is not only of great help to themselves, but also of great help to her future production, including recovery as soon as possible after delivery.

At the same time, the exercise of pregnant women is also very helpful to the baby because of the acceleration of blood circulation during exercise, including some emotional adjustments. Then the exercise that pregnant women engage in can basically be engaged in, and general aerobic exercise can be engaged in, but the main thing to be avoided is that two types of exercise need to be avoided. One is this kind of impact, such as jumping off a building, which we need to avoid as much as possible. For example, pregnant women should not jump rope, which needs to be reduced.

The second is that some exercises that increase abdominal pressure also need to be reduced, and exercises like sit-ups should not be done. Then the exercises that are more suitable for pregnant women are mainly some common aerobic exercises, such as walking, then aerobics with less jumping movements, then swimming and cycling. These exercises can be done.

You can also exercise at home. Come and have a look. You can also exercise at home and turn your home into a gym.

Hold the handle of the laundry detergent in one hand, stand with your arms straight, and use the strength of your core muscles to keep your body upright and your shoulders level, as if your hands are carrying loads. Go forward 20 steps, turn around, go back 20 steps, and change your other hand.

The biggest bucket of laundry detergent can replace the kettle bell.

By training core muscle groups, we can achieve the goal of shaping and improving physical agility.

Improvement: Hold the handle of laundry detergent with one hand, stand with two arms straight, and use the strength of core muscles to keep your body upright and your shoulders level, as if your two hands are carrying loads. Go forward 20 steps, turn around, go back 20 steps, and change your other hand. If you feel a little overwhelmed, so that your steps are messy or your body is skewed, you can reduce the number of steps according to your own situation.

Bottled water can replace small dumbbells.

Moderate weight can make the arm slim without ugly muscle mass. In order to increase the amount of fat burning, you can pick up the water bottle after supporting the plate for 30 seconds and push-ups 10.

Improvement: Stand upright with your feet apart, shoulder width apart, and slightly bend your knees. Take a bottle of mineral water in each hand, palms facing each other. Keep your upper arm still, bend your elbow, lift the bottle, and tighten the second inhalation at the same time, slowly put down the bottle and restore your standing posture. Do 15 times in each group, and continue to do 3 groups.

The door frame can replace the sitting chest push exerciser.

Stand still and finish the exercises of shoulders, chest and arms (don't miss lazy girls).

Improvement action: open the door and stand at the door, knees slightly bent, feet shoulder-width apart, arms relaxed and hanging at your sides. Keep your arms straight, slowly lift them until both sides touch the door frame, and stretch them as hard as possible for ten seconds. Do it five times in each group and continue to do it in four groups.

Dining chairs can replace ballet handles.

When training the control ability of leg muscles (for calves, thighs and buttocks) and back, keep the balance between the body and the backrest of the dining chair.

Improvement action: feet and heels are close together, toes are separated into a V shape, arms are relaxed, and the chair back is held. Keep your body's center of gravity vertical, your back straight, bend your knees and squat, knees outward, try to go beyond your toes, and try to open them to the maximum extent. The speed of squatting and straightening legs should be average, the human body should be stable, and the muscles in the inner thigh should be tightened. Each group 10 times, continue to do four groups.

You can use cardboard instead of adding friction pads.

Pad under the palm or toes to prevent slipping on the wooden floor or carpet.

Improvement action: Starting from the basic posture of flat support, put the paper tray under your toes with your palms on the ground, and your body seems to be climbing. Bend your left knee so that it is as close to your left hand as possible and your knee is as close to your arm as possible. Then quickly straighten your legs and return to your original posture. Do it alternately on both sides for 20 times.

Towels can replace tension bands.

This way, the arm can stretch with the movement of the body.

Improvement: Stand up straight and your feet are wider than your crotch. Grasp both ends of the towel with both hands, straighten the towel, straighten your arms and raise it above your head. When doing a squat, straighten your arms and move to a flat lift. At this time, the towel is parallel to the ground and located on your chest. Tighten the abdominal and hip muscles, restore the standing posture, and raise the towel over your head again. Do 10 times in each group, and continue to do 3 groups.

Sofa can replace the standing waist and abdomen support chair.

Instead of sitting on the sofa, sit up straight and exercise your waist and abdomen muscles.

Improvement: Sit on the edge of the sofa, keep your back straight and tighten your core muscles. Straighten your legs, keep your feet straight, let the waist and abdomen muscles drive your legs and make scissors-like opening and closing movements for 30 seconds.

Pumpkins or other round melons can replace fitness balls.

Make some actions that you are already familiar with more difficult.

Improvement action: stand with your feet apart, pick up the pumpkin with both hands and put it on your chest, keep your trunk vertical, and keep your neck, back and buttocks on the same plane. While taking a big step forward with your right foot, lift the pumpkin over your head with both hands. Then keep up with your left foot, put the pumpkin on your chest again and restore your original standing posture. Five steps on the right foot, five steps on the left foot, two groups.