Not a lot of time, not a lot of conditions to go to the gym to exercise, then start from the home fitness exercise to do, at present for the unarmed fitness exercise, the family's way of movement developed a lot of fitness, unarmed action is also a lot of physical training and shaping the whole body can be done.
1. Physical fitness - delivery of happiness
Activity to develop the strength of the waist and abdominal muscle groups. At home in the open place to carry out activities, lying flat on the ground, choose easy to clip the light object (clean socks, etc.) to pass, pass the method is the foot clip the object to pass to the hand, can also be completed in reverse.
The rules for passing the pleasure can be varied, it can be practiced by a single person who completes a specified number of items, a two-person race to clip the same number of items, or a cooperative pass between two people.
Practice pass happy to pay attention to safety, to prevent multiple practice, caused by the lack of space distance caused by the collision, secondary school students in the practice can be used "two head up" method, that is, to pass the goods when the hands and feet are in the position of the body directly above the position.
2. Running auxiliary training challenges
Activities to develop the strength of the lower limb muscle groups and stomping ability to support the main, while enhancing body coordination and joint flexibility.
Wearing cleaned sneakers at home, you will begin to complete a variety of running assistance exercises in the open space.
Practice in situ high leg running, the action should be to achieve the upper body is straight, the two arms swing back and forth, thighs positively forward to the level of the swing, the body is not backward, the center of gravity up and down should not be too big.
Practicing in-situ high-frequency running, the preparation of the upper body slightly bent slightly forward, heel off the ground knees slightly bent, then began to run in-situ, try to achieve a high frequency, the forefoot on the ground. You can set your own practice limit and time according to your own physical condition.
3. Climbing and scrambling through obstacle nets
The activity focuses on the development of body coordination. Choose to do the activity in the corridor or aisle of your home and set up obstacle nets using ropes or lines, which can be set up in different directions and angles.
When setting up obstacle nets, it is important to pay attention to safety and avoid touching dangerous areas in the home. Challenge climbing over the movement, you can single independent climbing over, can also be a person closed eyes, a person command climbing over. Also according to their own physical conditions, choose the limit of the challenge.
4. Jumping Challenge - Hopscotch
The activity focuses on the development of jumping ability and body balance, and at the same time develops the will quality of resourcefulness and courage.
Activities are carried out in the open space at home, using tools such as ropes and cloths to set up a moderately sized house in the shape of a square grid or an airplane on the ground.
The roof of the house is a semicircle, followed by the drawing of the numbers 1-8 in each grid, 8 grid house for the most basic number, ready to use a small paper ball as a throwing object.
Before the start of the activity, first determine the order of the activity, the first person will be small paper balls thrown in the first grid, then began to jump on one foot, in the two grids horizontally side-by-side at the two-foot jump, jumping to the 7th and 8th grids, jumping up at the same time with both feet to the backward turn backward and then jump back to jump to the 2nd grids bending down and picking up in the 1st grids in the small paper balls, and then by the 2nd grids to leap to the outside of the 1st grids.
Then, throw the small paper ball in the second frame, and finally stand in the third frame to pick up the small paper ball and jump to the first frame and then jump out. And so on, if the small paper ball is not thrown into the required grid, it means that the challenge is failed in this round, and should be rotated to other people's games.
There are many versions and rules of hopscotch, you can modify the rules according to your own play, and at the same time, according to your own quality conditions, decide your own challenge limit. When practicing at home, pay attention to safety and avoid any bruises caused.
In short, home fitness challenges also have ways and means to pay attention to, so as to help us better fitness exercise, if the method is not right can only double the effort.