Fighting the epidemic is difficult. It is boring to stay at home in the face of the epidemic, and it is not safe to go out to exercise. So what should we do? In fact, in addition to home fitness equipment, debris sports can also be combined with daily life, which can not only increase the fun at home, but also enhance physical fitness. Academician Zhong Nanshan told us that "physical exercise" is really important! Don't lie down ~ get up and do something meaningful and take care of your physical and mental health!
First, plate support
Plate support can fully exercise the strength of the core parts, and can be done anytime and anywhere, which is very convenient. It is suggested that there should be 4 groups every day, with 2-3 minutes in each group and 20 seconds in between. If you can't hold on for 2 minutes, you can hold on to 1 minute first, step by step. You can set yourself small goals, such as holding on for 5- 10 seconds more than the previous day.
Second, squat
Squat is an effective way to exercise the back and front sides of hips and thighs. It is suggested that 30-50 movements be a group, and 2-3 groups are enough every day, with a rest of 30 seconds between the two groups. Novices can reduce the amount appropriately. Slowly rising and falling, the effect is better.
Third, jump rope.
As long as it doesn't affect neighbors, skipping rope indoors is a good choice. If you are worried about disturbing your neighbors, you can choose the community downstairs to solve this problem. Suggestion: Skipping rope is an intense exercise. Before and after exercise, you must warm up and relax all parts of your body, such as shoulders, arms, wrists and ankles.
Fourth, the opening and closing jumps
Jumping can quickly increase the heart rate, make the body into a state of burning fat, and also help to exercise the muscles of shoulders, arms and legs. It is suggested that a group should persist for 30 seconds and rest for 15 seconds, which can gradually increase the number of groups and exercise time.
Five, Bobby jumps
Burpee, also known as the single jump. It is a kind of exercise that combines squats, push-ups, squats and take-offs, bending legs and abdomen, and can move more than 75% of the muscles of the whole body. It is suggested that you can choose a training plan according to your physical condition: do Bobby jumps as much as possible within 40 seconds, and rest for 20 seconds as a group; You can also do 20 bobby jumps and rest for 30 seconds as a group; When the intensity is adapted, the number of times and rest time can be adjusted.
There are still many ways to exercise at home. I hope everyone will take the initiative to exercise and strengthen their physique. In addition to the simple and easy-to-learn "micro-fitness", we should pay more attention to prevention during the epidemic prevention and control period. Wear a mask when going out to raise awareness of protection.