How to exercise at home? How to exercise at home?

Fitness Comes Yourself (Boys' Home Edition) Upper arm biceps exercise 1 Stand with your feet shoulder-width apart, knees slightly bent, upper abdomen force, tighten muscles, and straighten your back. Place your hands in front of your body and hold a heavy object, such as a water bottle or a book. 2 Bend your elbows and slowly lift the weight to shoulder height, hold this position, and slowly lower your hands back to the original position.

Do this about 12 to 15 times each time. Exercises for the muscles and triceps in the back of the upper arms 1 Stand up straight, open your feet to shoulder width, press your abdomen, tighten your muscles, and straighten your back. Hold a weight in one hand, first raise it above your head, then bend your elbows to bring the weight behind your head, and raise your upper arms in a straight line with your body.

2 Straighten the bent arm so that the whole arm is in line with the body. Hold this position for about a few seconds before returning to your original position. Do this about 15 to 20 times each time.

Shoulder deltoid exercises 1 Keep your upper body straight, your knees shoulder-width apart and slightly bent, and hold a weight in each hand, such as a water bottle or book, and hang it at your sides. 2 Slowly raise your hands horizontally to the side of your shoulders for a while, then slowly lower your hands back into the original position. Do this about 12 to 15 times each time.

Exercise of back muscles 1 Stand with your feet shoulder-width apart, bend your knees slightly, bend down so that your upper body is parallel to the floor, and hold a heavy object in each hand, such as a water bottle, book, etc., naturally drooping and perpendicular to the ground. 2 Raise your upper arms to the side and back to a position parallel to the ground, with your hands in front of or on your chest and legs in their original position. Hold this position for a while, then slowly lower your hands back to the original position.

Do this about 12 to 15 times each time. Chest Exercises 1 Push-ups are the best chest exercises when you don't have any equipment, and you can do the following: face down, hold the ground with your palms and your hands straight, slightly wider than shoulder-width apart; Keep your feet straight and press your toes against the ground, supporting the weight of your body with your palms and toes.

2 Bend your hands and lower your body parallel to the ground, close to the ground or touch the ground, pause in this position, and then straighten your hands back to the original position. Do this about 12 to 15 times each time. Exercises for the abdominal muscles 1 Sit-ups are the exercises that are best used to train the abdominal muscles when there is no equipment, and the methods are as follows:

Lie flat on the ground face up, with your back straight, your legs bent, and your hands at your sides. 2 Stretch your shoulders firmly towards your knees, hold this position for a while, and then slowly return to your original position, exhaling when you get up and inhaling when you come down, repeating about 20 times. Thigh muscles exercise 1 Stand up straight, open your feet to shoulder width apart, hold a weight that you can bear with your strength, such as a mineral water bottle or dictionary full of water, lift them to shoulder height, force your abdomen, tighten your abdominal muscles, and straighten your back.

2. Bend the knees at a bending angle of no more than 90 degrees to avoid injuries to the knees and back; Keep your upper body straight, and this position lasts for about a few seconds before returning to your original position. Do this about 15 to 20 times each time. ok

In winter, when it is cold outdoors and the exhaust fumes of cars in the city can poison aerobic exercisers, some indoors sports are quickly becoming popular. The first is to warm up. Walk back and forth in the room for a few minutes to get the blood circulating throughout your body.

This is followed by a one-minute leg lift to lift your knees to your waist, followed by a one-minute turning exercise, with your feet shoulder-width apart and your upper body turning back and forth, not too much, so as not to sprain your lumbar muscles. Then the movement began. The first step is strength squat training.

The essentials of the movement are to force the abdominal muscles, keep the back straight, do not bend the waist, and open the feet at shoulder width, similar to the Zama step. Squat with your thighs parallel to the ground and your knees bent no more than your toes, before getting up again. Match your hand movements, raise your hands above your head when you get up, and move your hands back to your chest when you squat.

This exercise involves muscles throughout the body, mainly in the hips, limbs and abdomen. The second step is a retreat step and a turnaround movement. Stand upright, step back about 1 meter with your right foot and turn your upper body to the right 10 times.

Then switch to the other side, pull your left leg back and turn to the left. This movement works the muscles of the limbs, calves, and buttocks, as well as the oblique muscles. If you find it difficult to maintain balance, you can reduce the length of your retreat stride appropriately.

The third step is the side brace movement. Lie on your side with your elbows in support and your forearms perpendicular to your body, then lift your hips in a straight line from your armpits to your ankles, leaving only the elbows and sides of your feet touching the ground. Support for 30 seconds on each side.

If you really can't hold on, you can also take a break at 15 seconds. The final step is the familiar push-up. Face the floor with your back straight and use your forearms and forefeet to support your entire body, abdominal and hip muscles for 30 seconds.

Although the amount of exercise is not very large, people who have not exercised for a long time will inevitably be out of breath. If you can do it a few times a week, it will be beneficial to your health.

Do you mean indoors? You can start by sticking to push-ups and crunches (sit-ups), and if push-ups are difficult, you can move the point of support from your feet to your knees. It is recommended that you do some traditional training.

As soon as possible, find some nearby community supporting exercise equipment, or find the single parallel bars on the playground of the nearby school, run there every day as a warm-up, and then practice lifting and parallel bar curl. It may be a little difficult at first, but you have to stick with it every day and start with it. Pull-ups on the horizontal bar work the back group and biceps, and parallel bar curls and extensions work on the triceps and lower pectoralis muscles, which are good for your upper limbs.

You can do push-ups outdoors and at home, with more than 6 sets per day, and each group will decide the number of times according to individual circumstances. There is also the abdominal muscles, which are guaranteed to do sit-ups (crunches) more than 4 days a week, more than 4 groups a day, and each group insists on more than 20. Diet:

Switch from three meals a day to 5-6 meals a day, eat more protein foods, and eat less carbohydrates, oil-based cooking foods and salt before going to bed at night. At the same time, make sure to get enough rest. Finally, most importantly.

You have to realize that no matter how comprehensive others are in your knowledge, it is better to collect more knowledge and read some fitness books based on reality. While understanding fitness methods, read more books on dietary therapy, you will find that in addition to being physically strong, you also have a hobby, not as a task to complete, but as a hobby to dig out and improve the knowledge of your body and combine it in practice. What I said earlier is an introduction to introduce you to fitness exercises, so you must have perseverance and cultivate interest!

The first thing to do is to combine your body shape, (height and weight). For those above 170 (height - 110) and below 170 (height - 100), calculate their standard weight. Only when the weight is standard, the muscles that are trained are good-looking and three-dimensional.

Eat more beef, white meat, eggs, milk and legumes. If you want to build muscle, nutrition is very important and will help you achieve twice the result with half the effort. Dumbbells are a good choice for exercising muscles at home, and they can be bought for a few tens of yuan cheaper.

If you use dumbbells for fitness, you need to pay attention to the following points: 1. To have a correct posture, hold the dumbbells tightly with your hands, and buckle your thumb on your index or middle fingers; 2. Correct breathing, exhale when exerting force, and inhale when reducing, this is very important and must be paid attention to; 3. Pay attention to amplitude and speed. When doing shoulder exercises, don't exceed the height of your shoulders, otherwise you will injure the shoulder joint.

The speed should not be too fast, one is that the speed is too fast, which affects the quality, because you may be exercising with the help of inertia, and then the speed is too fast, which will only increase your endurance and will not help you much if you want to increase muscle and strength. If you feel a little bulky and inflexible after a successful workout, you can cooperate with a skipping rope, which will give you strength and flexibility. These are my own fitness tips!

Hope it helps you o(o

Exercising at home can do prone leg jumps, step-and-half squat jumps, and lunge jumps.

1. Prone leg jump

Areas of exercise: arms, abs.

Back muscles, quadriceps.

Essentials: Stand upright with your legs shoulder-width apart. The body is forward, and the palms of both hands and forefeet support the ground in a push-up push-up.

Posture. Tuck your abdomen, support your upper limbs on the ground, contract your legs forward, and keep your feet as close to your hands as possible. Raise your body with both hands in a half-pose, jump upwards with your legs, stretch your hands upwards and land easily.

2. Step and half squat and jump

Exercise parts: quadriceps, hamstrings.

Gluteus maximus, gastrocnemius muscle.

Essentials of movement: stand upright and step in place, raise your hands parallel to your shoulders, slowly raise your hands, naturally bend your elbows, squat parallel to your elbows and chest, squat until your thighs are parallel to the floor, raise your chest and raise your head, and look forward with your eyes forward; Take off quickly, exhale as you jump, land gently, and be cushioned.

3. Lunge jumping

Areas worked: Quadriceps and gluteus maximus.

Essentials of the movement: Stand upright easily, legs slightly shoulder-width apart, step forward with your left leg in a lunge position, keep your back straight, raise your head and chest, look ahead, open your feet back and forth into a lunge, and use the explosive power of your legs.

Jump up quickly, staggering your feet in the air like scissors, and swapping your front and back feet. Transform into a lunge with the other leg in front of you when you land. After changing feet, the front foot is out of force, and the back foot helps to balance.

Precautions for exercising

1. The amount of exercise should not be too large. Winter exercise consumes a lot of heat energy on the human body, and it is easy to get tired. The time and intensity of exercise are based on the first principle of self-fatigue, too tired, people's resistance decreases, not only can not exercise to strengthen the body, but will allow pathogenic bacteria to take advantage of the void, and the gains outweigh the losses.

2. The warm-up time should be long. The warm-up activities before winter sports must be fully done in place, otherwise it is likely to cause muscle strain due to low temperature, reduced muscle stretchability and stiff joints.

and joint sprains.

The above content refers to People's Daily Online-Maintain good health and exercise core muscle groups at home.

The above content refers to People's Daily Online-Life Lies in Sports 4 precautions for exercise.

1. Get up and move；After getting up in the morning, after washing, smile slightly, stand with your feet shoulder-width apart, relax your upper body, squat down slightly, gently grasp the ground with your toes, and look into the distance.

2. Head movement；Use your head as the tip of the pen and shake your head to write the word "longevity". Then make a circle around the two characters, first clockwise, then in the opposite direction, and the above movements should be slow, about 2 minutes.

3. Chest enlargement activities；Stand in the same position, bend your legs slightly, bend your arms in front of your chest and raise them flat forward (palms and fingertips forward), and lower your head and chest. Stretch your legs straight and swing your arms back to your side (palms back) and raise your head and chest. Bend and extend your legs once, bend your arms flat in front of your chest and shake back once (fist center down), and then retract.

The time is about 1 minute.

To get rid of frozen shoulder, do health exercises often

1. Scapular adduction exercise. In a sitting or standing position, the patient relaxes the shoulders and then gradually pushes both shoulder blades inward and downward to bring the shoulder blades closer together without shrugging the shoulders during exercise.

2. Pendulum movement. Relax your shoulders by sitting or standing with your shoulders relaxed, holding a bottle of mineral water, and swinging forward and backward from small to large.

3. Wooden stick movement. The patient can lie flat on his back with his palms up, hold the ends of the stick, and then gradually lift it up to the limit angle, stay for about 10 seconds, and then slowly lower it; Hold the ends of the stick with your palms up, then bend your elbows at 90 degrees, then gradually move the stick in the direction of the joint at a restricted angle, hold for about 10 seconds, and then slowly relax.

The above content reference: People's Daily Online - Don't have time to exercise? These exercises can be done at home.

Sit-ups and push-ups are exercises that don't require equipment at home, or you can buy dumbbells and work the muscles of various parts of your arms.

You can use props for a while, sandbags, treadmills, or do more chores.

Push-ups, sit-ups, dumbbells, jump rope,

Sit-ups and palm presses.

At home, you can do sit-ups, squats, and hula hoops if conditions permit.

1. If you exercise at home, you can do push-ups, do 10 to 15 push-ups in each group, and rest for 1 minute in the middle of 5-6 groups, which can be a good exercise to the anterior fascicle part of the pectoralis major and deltoid muscles.

2. Sit-ups to exercise abdominal muscles, if there is a little fat in the abdomen, choose 20 minutes of jogging before doing it.

3. Use dumbbell lifting to exercise the biceps of the arm, side flat press can exercise the middle bundle of the shoulder deltoid muscle, and leaning over the side draw can exercise the posterior bundle part.

4. Squatting to exercise the waist and legs, tiptoe jumping and squatting or calf raising can fully exercise the muscles and explosiveness of the quadriceps and gluteus maximus of the thigh and the gastrocnemius muscle of the calf.

5. Usually you can also do more running and skipping rope exercises to help improve cardiopulmonary function, 6. In addition to exercising, rest is also very important, to ensure sufficient rest time fitness is also this principle.

7. If you choose fitness, you also need to develop good living habits, ensure adequate nutrition**, adequate sleep, and a strict training plan to achieve the desired results.

8. The intensity of daily exercise determines the time. Generally speaking, the practice of a fixed period of time is more effective, and it is generally an hour to an hour and a half to see the effect quickly, 9. What you eat is very important. The main components of muscles need a lot of protein, so you need to supplement a lot of protein** to the body. For example:

Chicken breast. Beef. Egg.

Wait. At the same time, eat some fruits, vegetables and yogurt to supplement and promote protein absorption, and usually eat less spicy foods and junk foods such as instant noodles.