For example, fat loss choose open and close jumping exercise, do not need to take up too much space. Losing weight doesn't have to be done in a gym; if you like to exercise without leaving the house, open-combination jumping workouts can help you lose weight.
If you take an average of 1 second for each open-close jump, you can do 1,800 open-close jumps in half an hour and burn roughly 200 calories. If you keep yourself on a healthy, nutritious and balanced diet, then you can lose a pound every 18 days.
If you want to work out at home instead of going to the gym, then you can check out this article.
Not everyone feels comfortable working out in front of other people.
Most people don't have the time to go to the gym or don't have a gym nearby.
Working out at home doesn't mean you can only do a limited number of things.
With the right exercise equipment, workout videos, and even walking shoes, you can get moving and burn fat.
Some things you can do for a home workout
Open and close jumps
Squats
Curls
Plate supports
Leg lifts
Simulated jump ropes and the like
In fact, to get in shape, you can do it either outside or at home, and there are a variety of ways to get in shape some suitable for the outdoors and some Some are suitable for the outdoors and some are suitable for the home. Some people are not too convenient to go out, that can be taken at home inside the way of fitness, to achieve the purpose of slimming, or to make their body movement. I'll share with you a few ways I usually work out at home.
The first is the hula hoop. There are two hula hoops at home, one lighter and one heavier. I personally prefer the heavier hula hoop, because it is easier to shake up and not easy to fall down. If you use the hula hoop way to fitness, in general, is about 40 minutes after the meal and then, because just after eating a meal to shake the hula hoop, on the stomach is not good. Each time each shake hula hoop to at least 15 minutes or so, basically able to turn 1000 circles. This time is already sweaty. Shake hula hoop is not suitable for all people, generally speaking, the age of 70 years old or less is OK. If you are too old, it is not recommended to use this way. Spinning the hula hoop is mainly to exercise the abdomen.
The 2nd way is, listening to the song practicing square dance. In fact, this way is very good, and there is no need to have to go to the square to dance square dance, at home can also. Playing dynamic music, and the family together, in the living room, dancing a few square dance, usually practicing half an hour or 40 minutes or so, will be able to sweat. And home either the elderly or children, you can come together to practice.
The third way is the treadmill. If you have conditions at home, you can buy a treadmill. Running on Saturday or in the morning or at night is equivalent to running outdoors.
The fourth way to fitness is labor, such as doing some housework, mopping the floor, or wiping the kitchen, or sanitation, so not only is the home very clean, but also able to exercise their own bodies, once a week can, in fact, this is a very good way to fitness. And when you are tired of complaining about yourself, you can squat down, wipe the floor with a rag, you will feel like doing something very grounded child, the heart side of all the grievances and complaints will dissipate ......
Hello, I am at home at home to fitness, the following to share with you my fitness schedule.
I am dividing my whole body muscles into 5 parts, shoulders, chest, legs, arms, back, and practicing 5 days rest day.
1, shoulders, barbell neck front push-up 20 × 3 sets, dumbbell front flat 20 × 4 sets, barbell neck back push-up 10 × 5 sets, dumbbell side flat 20 × 4 sets, barbell lifting 15 × 4 sets.
2, chest, upper incline dumbbell bird, upper incline barbell push-ups, double bar curved arm extension, diamond push-ups.
3, legs, freehand squat 30×4 sets, weighted barbell squat 20×4 sets, dumbbell weighted arrow squat 20×4 sets, weighted barbell front squat 15×4 sets.
4, arms, dumbbell curls 20×4 sets, barbell curls 20×4 sets, seated dumbbell curls 20×4 sets, double-bar bent-arm extensions 15×4 sets, behind-the-neck dumbbell bent-arm extensions, behind-the-neck barbell bent-arm extensions, wide and narrow push-ups.
5. Back, one-handed dumbbell rows 20×4 sets, wide pull-ups 8/6/6/5/5/decrease, barbell rows 20×4 sets, bar pull-ups 10×5 sets, barbell hard pull-ups 15×4 sets.
These are some of the movements I am currently practicing, the specific weight of dumbbells and barbells can be selected according to your respective situation, 30 seconds between each group of movements, the interval between groups is no more than 3 minutes, warm up before practicing, stretching after practicing, pay attention to protein and carbohydrate supplementation, and guarantee sleep. I hope it can help you.
If you are working out at home instead of going to the gym, then here are some of my suggestions because not everyone feels comfortable working out at the gym. And not everyone has the time to go to the gym, or is in a position to go to the gym. Just because you work out at home doesn't mean you can't have gym results. By equipping yourself with the right exercise equipment, workout clothes, training program, and nutritional supplements, you will be able to exercise and burn fat. Working out at home is different from the gym, so the moves should be different, and there are some cardio exercises you can do at home, such as
Open and close jumps
Deep squats
Curls
Plank supports
Leg lifts
Jump rope moves
Prisoner's Fitness, which is the introductory workout method for most unarmed fitness players.
In Prisoner Fitness, the body workout moves are refined into the Six Arts and Ten Styles, which are six training moves divided into ten tiers from easy to hard.
Limited to space reasons, can only tell you a brief introduction.
The main training of the pectoral muscles, triceps brachii, the anterior fascia of the shoulders, these muscles, increase the upper limb support strength.
Related movements are kneeling push-ups and partial weight push-ups.
Primarily targeting the back muscles and biceps, they primarily increase upper body suspension strength.
Related movements are parallel pull-ups, folding knife pull-ups.
Targeting the hip and leg muscles, practicing this movement more often can strengthen the lower limb support strength and bouncing.
The single leg squat and the narrow squat are the most classic.
This is a move that targets the abdominal muscles and is much better than the curl.
The seated bent knee and deadlift are common ab exercises for many unarmed fitness players.
This is a workout that targets the spine, and this workout strengthens the erector spinae muscles and maintains core stability.
For example, the iron bridge and hip bridge are two moves that are practiced by many people.
The inverted brace is a shoulder exercise that has a very good effect on increasing the thickness of the deltoids, as well as increasing the ability to stabilize the shoulder blades.
Newcomers should not get on the handstand pushups too early, and the difficult one-handed handstand pushups are impossible to accomplish.
Tough fitness,
Don't make any excuses for not being athletic, as long as you want to get fit, you can get fit wherever you want, the main thing is that you don't want to get fit yourself.
Preparation equipment Yoga mat, yoga ball, dumbbells, jump rope, elastic band, sportswear, traction rope and so on.
1, know yourself
buy back the equipment, the main thing is also need to know yourself, they belong to what kind of type, their own weight loss or fitness to achieve the goal, is to lose weight, fat loss, refining buttocks, shaping, muscle, etc. need to customize their own a goal to their own goals as the direction of motivation, to develop a detailed plan.
2, preparatory aerobic exercise
Do 20 minutes of aerobic exercise, in the process of aerobic exercise, play a role in the activation of the organism, can be very good preheating the body, play a better role in burning fat. In the early stage to do a good warm-up exercise, stretching, warm-up exercise, can play a good role in improving the body's metabolic rate, so that fat is quickly burned off.
3, the initial decomposition of the movement
The initial movement is mainly based on elastic band or jump rope, can play a good role in activating the whole body cells, for the local teach stubborn fat, to add the movement to squatting and local movement, sit-ups are mainly.
Motion picture, picture for reference only
I am a very favorite fitness enthusiasts, usually busy work no way to go to the gym, but every day to insist on running, running has become part of life.
At home fitness is very simple, you can buy a treadmill at home to run, flexible time without limitations, now the treadmill is not expensive, one or two thousand pounds is very good, do not pursue what the brand, if the conditions allow, of course, to buy a brand good point. I usually run every day at night, after work to eat dinner to watch TV, and then run after rest. This point in time everyone is very flexible, running a step is not difficult at all.
In addition to running at home, you can jump rope, hula hoops, yoga, sit-ups, these are particularly simple, after dinner, you can watch TV while exercising, and now a lot of people are addicted to cell phones can not help themselves, in addition to sleep. Ignore the phone at all times, at home is to hold the phone, put down the phone more exercise.
Every weekend break, each of us can get close to nature, you can go outdoors to run in the morning, night running, but the night running must be accompanied, running fitness should also be safe first.
First of all, this is divided into two cases: first, you want to develop muscles; second, you want to lose weight.
Yes, you need at least one pair of dumbbells with adjustable weight. Because muscle growth requires an external weight load to destroy the muscle fibers, if you use the same weight dumbbells for a long time, your muscles will adapt to that weight, and slowly, you won't be able to build muscle with that weight.
A pair of adjustable dumbbells can provide you with a weight load for a long period of time. If your first month with 10KG dumbbells feels just right, and your muscles feel stimulated afterward, then those dumbbells will provide you with a weight load.
But after a while, you won't be able to stimulate your muscles anymore. You need to move the weight up to 12.5 or 15 so that you can continue to stimulate the muscles.
So what can you do with a pair of dumbbells?
Chest: dumbbell bench press;
Back: dumbbell row, dumbbell pull-up;
Legs: dumbbell squat;
Hands: dumbbell curls, dumbbell arm extensions;
Shoulders: dumbbell push-ups, dumbbell side planks, dumbbell dips;
Abdominals: dumbbell curls.
A pair of dumbbells, you can exercise all the muscles of the whole body, only you can not think of, no you can not do. If you do not know how to do the action, you can go online to find yourself to understand, all have a very clear video explanation.
At home to lose weight, you do not need any fitness equipment, you only need to learn a few HIIT movements, and then practiced every day.
But it's not enough to just do HIIT, you also need to control your dietary intake. That is, to ensure that the daily intake of calories & lt; daily consumption of calories.
If the home place is small, you can unarmed fitness can also be achieved, the purpose of physical exercise. This also do not need to run to the gym, save a lot of time. Otherwise, the membership card, but also lazy to go, is not too much of a waste of money. Since lazy to go to the gym, then choose to work out at home, is not it beautiful?
In fact, at home can also be very good fitness, there are many ways to exercise the body. Through different methods, you can practice the whole body, all parts of the muscles. You can, at home, practice as much as you want. No one can disturb you and you can be very free. So, you can work out at home with your bare hands, firstly, it is convenient and secondly, you will not be disturbed.
If you have a big place at home, you can buy the equipment back and put it at home when you have time, you can work out. You can buy some small size equipment, so that it will not take up too much space. For example, buy a small treadmill, and dumbbells and barbells can be. These machines can be bought and put in the living room and balcony. So you can come back from work to work out, very convenient and time-saving.
If the fitness is finished, you can put the equipment away. Now you can buy a lot of folding equipment, when not in use, folded up, put in the corner does not take up space. So, if the home is big enough, you can buy the fitness equipment back, after work at home can directly fitness.