How to exercise at home? Proper exercise can help us keep healthy. Many office workers have no time to go to the gym because of their busy work. In fact, they can exercise at home. So what actions are suitable for fitness at home? Let's have a look.
How to exercise at home 1 How to exercise at home
Push-ups strengthen chest muscles
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
Sitting posture with belly in and legs up.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
Biceps lifts healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Hold the wall and squat for healthy legs.
You need to choose a wall at home, and slowly squat down by the strength of your legs while holding the wall, so that you can hold a small object in your hand, such as boiling water. When squatting, you can exercise your legs, get rid of excess fat in your legs and make your legs look better. 15 group, do three groups.
Bend over, row a boat and exercise your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.
Push-ups enhance waist strength
This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.
What are the misunderstandings of family fitness?
One of the misunderstandings: blindly buying fitness equipment according to actual needs, and unilaterally understanding that the more functions, the better, the result is a big expense and poor effect. The fitness equipment sold in the market has both single-function fitness equipment (such as running cars and climbers). ) and multifunctional comprehensive fitness equipment.
Myth 2: You don't devote yourself wholeheartedly to fitness training, but focus on two purposes, and the training effect is greatly reduced. If you listen to music while wearing headphones and exercise, thinking that you can relax your exercise, killing two birds with one stone is actually counterproductive. Because when people are exercising, the nerve center that commands exercise is excited, while other nerve centers are inhibited. Training while listening to headphones will only inhibit the nerve center that commands movement, and it is difficult to achieve the effect of training.
Myth 3: blind training according to your physical condition will be counterproductive. For example, patients with hyperosteogeny, under the condition that the inflammation has not disappeared, take a lot of equipment training and overload strenuous exercise, which aggravates the joint injury.
Poor mastery of training intensity and amount of exercise, improper exertion methods, irregular technical movements and inaccurate body movement units may all cause joint injury, ligament strain or sprain in other parts. Therefore, it is necessary to carry out scientific exercise step by step under the guidance of professionals.
Myth 4: fitness training is out of order. Fitness training must be planned, and you can't practice it at will. When you are happy, you can practice it several times, and when you are unhappy, you can put the fitness equipment aside. Only by adhering to regular fitness exercises can we achieve good fitness results.
The main way to avoid the above misunderstandings is to know your physical condition and exercise scientifically and orderly, so how to exercise?
Fitness training is mainly about the physical training of head, neck, head, arms, chest, abdomen, waist, legs and arms. As far as every fitness enthusiast is concerned, you can choose a certain functional training in a targeted way, and you don't have to cover everything.
Generally speaking, there are four main kinds of fitness exercises:
The first category is physical exercise, which is suitable for young women such as ladies and young women. Silent aerobics, aerobics, belly plate, back trainer, chest expander, fitness running car or comprehensive trainer can be selected alternately. Through the rational use of the above-mentioned training equipment, we can reflect the graceful figure of women, make the "measurements" more symmetrical, show the unique curvaceous beauty of women and give them youthful vitality.
The second is strength training, which is suitable for young and middle-aged men. You can choose dumbbells, barbells and multifunctional combined trainers. Through exercise, pectoralis major, deltoid, latissimus dorsi, biceps brachii, abdominal muscles and lower limb muscles will be stronger and fuller, and the body will be stronger, showing more masculine beauty.
The third is weight loss exercise, which is suitable for obese men and women. The training equipment can be an electric treadmill, a belly plate, aerobics, sit-ups, etc. Through persistent exercise, you can gradually remove excess fat from your body and achieve good weight loss.
The fourth category is targeted exercise, such as poor cardiopulmonary function and poor joint function. These may be targeted exercises. Suitable for middle-aged and elderly people and some rehabilitation patients with poor function, and their training equipment can be selected according to their different conditions.
If the leg joints are not flexible, you can choose mountain bikes and bicycles. If the abdominal fat is too high, you can apply a web. For mental workers and neurasthenia, you can choose rowing machines, fitness knights and other equipment. Targeted exercise can improve local function and achieve the purpose of strengthening the body.
How to keep fit at home in two steps.
1. Stand up straight, with your hands akimbo, take a step forward with your right leg, slowly lower your body so that your thighs and calves form a 90-degree angle, then return to the initial action and change legs.
2. Stand up straight, with your feet hip width apart, raise your hand, touch your ears with your hands, and your elbows should be parallel to your body. Then slowly kneel down, then try to jump up and return to the semi-squat position.
3. Support your body with your hands and toes, keep your body and hands straight, then lower the height of your upper body until it is close to the ground, pause for a while, and then straighten your hands.
4. Stand up straight, bend your knees slowly, let your hands touch the ground, then quickly support your upper body with your hands, jump backwards, straighten your feet, form a push-up posture, keep your body straight, and then quickly return to the initial action.
5. Spread your legs apart, put your toes outward, put your hands on your hips, and slowly move your upper body down until your thighs are parallel to the ground, pause for a moment, and then slowly return to your initial position.
6. Stand up straight, with your feet shoulder-width apart, your hands raised, your palms open, and then take off with your heels.
7. Do push-ups first, then straighten your right hand, use your left hand and left foot to brace your whole body, look at the ceiling with your eyes, let body form T-shape, pause for 3 seconds, return to the initial position, and then do the other side.
8. Sit on the floor, bend your knees, lift your feet together and leave the ground. Tilt back at a 45-degree angle to the ground. Put your hands together, straighten your arms, slowly turn your upper body to the right, and then turn left.