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Life lies in exercise, no matter what age people should pay attention to fitness exercise, long-term fitness can prevent obesity, strengthen physical fitness, and resist the speed of aging.
However, today’s people are so busy with study, work and life that they don’t have much time to exercise, and can only use trivial time to exercise. Such people are more suitable for home training, which can save time from going to the gym or on the road , and is not affected by the weather.
So, for those who can’t go to the gym or don’t want to exercise outdoors, how to arrange fitness training at home?
If you want to exercise at home, you must have enough self-discipline to complete the fitness plan, not three minutes of heat, otherwise you will not be able to gain a good figure.
If you have the perseverance to persevere, take at least half an hour to exercise every day, can you do it? If you want to reap the benefits of fitness, you need to stick to it for at least 2 months. Can you stick to it?
Home fitness can start with body weight training, common jumping, plank, high leg lift, burpee, squat, lunge squat , push-ups are a good choice.
At the beginning of training, we need to learn the standard of movement, so as to reduce the chance of injury, achieve the purpose of increasing muscle and reducing fat, and cultivate a good figure.
Let’s take a look at 4 exercises that are suitable for home training. How to do them?
Action 1, Jumping Jumps
Jumping jumps is a full-body fat-burning aerobic exercise, which can quickly increase heart rate and make The body enters a fat-burning state, persist for 2 minutes at a time, and repeat 5 groups, which is equivalent to jogging for half an hour. Long-term adherence to jumping and jumping can effectively increase lung capacity, accelerate blood circulation, and gradually decrease body fat rate.
Action 2, push-ups
This action can exercise the chest muscles and arm muscles. When training We have to lie prone and support on the ground, with both hands on the chest side, keep the angle between the forearm and the body at about 45-60 degrees when the elbow is bent, and persist until exhaustion, 5-6 sets at a time. Those who cannot complete standard push-up training can start with incline push-ups or kneeling push-ups.
Action 3, Squats
The so-called no squat does not lift the buttocks, adhere to the squat can Exercise the buttocks, improve the curve of the hips and legs, and strengthen the strength of the lower body and the explosive power of the body.
When squatting, you must tighten your waist and abdominal muscles, straighten your back, and avoid buckling your knees inward when squatting. We must keep the direction of the knees in the same direction as the toes, 15-20 times at the beginning , repeat 5 sets. After training, the hips and legs will feel sore. Generally, you need to rest for 2-3 days before starting the next round of training.
Action 4, plank support
This action can exercise core muscles and improve the problem of hunchback with chest , to enhance their temperament and image. When training, keep your body in a straight line, tighten your abs, and stick to it until failure, 3-4 sets at a time. You may be exhausted in 30 seconds at the beginning, and after a while, you will gradually progress to 1 minute or even 2 minutes.
It is enough for beginners to start training with these 4 bodyweight exercises, which can help you to abuse your muscles all over your body. If your muscles are sore the next day after training, you can take a day off and change to stretching or yoga training to relax your body muscles and promote muscle repair, and start a new round of training on the third day.