What daily necessities can be used as fitness equipment? " Fitness equipment 'is in our life. We can find all kinds of fitness props in our life. We can do weight loss exercises when we pick them up. How can we do home weight loss exercises!
List of daily necessities that can be used as fitness equipment:
1. Backpack; 2. Books; 3. Towel; 4. Small ball; 5. Gloves, elastic rope; 6. Chair; 7. Kettle, pot
· A lot of things in the kitchen can be used as exercise tools, which is very suitable for housewives. Take out the old dishes and water bottles you don't need!
a plate
1. In the right lunge position, put your hands in your waist, step on a plate under your left foot, and lift your heels off the ground. Keep your back straight.
2. Then lean forward with your left foot pulling the plate and move about 1 foot away. Hold for 10-20 seconds. Repeat the same action on the other side.
kettle
1. Stand with your legs together, grasp the handle of the kettle with both hands, and then lift the pot with your arms close to your ears. Repeat 10-20 times.
2. Stand up straight, put your left hand in your waist, hold the handle of the kettle with your right hand, and lift the kettle horizontally to the side, while looking at your right hand. 10-20 times each.
knapsack
· Carry a backpack to do some simple movements, can increase the weight, achieve better effect of fat.
1. Carry a backpack, legs together, arms in front of the chest level up straight, clench, palm down. Bend your knees, slowly squat down to sitting position, hold for 15 seconds, then get up, rest for 5 seconds and continue, repeat 5-10 times.
2. With your backpack on your back, step forward with your right leg, bend your knees and squat until your knees are at a right angle and your arms are raised forward. Stop for 5-10 seconds, then get up, change legs and repeat the same action. 10-20 times each.
3. Two legs apart about one and a half shoulder width distance, carrying a backpack, slowly squat down to the knee does not exceed the toes, hands on the thighs, fingers inward. Stop for 5-10 seconds, then get up quickly, raise your arms up and close your palms, stand on tiptoe and extend your whole body up. Repeat 10-20 times.
chair
· Sit on a chair or use a chair as an auxiliary support point to do weight loss exercise.
1. Sit on the chair, bend your right leg to your left thigh, and naturally put your hands on your right knee and ankle. Keep your back straight. Then slowly lean forward, chest as close as possible to the thigh, stop for 10 seconds, then return to the original position, repeat 10-20 times, then change legs to overlap, repeat the same action.
2. Stand behind the chair and press the tendons in a bow stance. Repeat for 1 minute on each leg.
3. Lie on your back, legs together, insteps straight, heels on the chair, arms on the side of the body, palms down. Inhale, tighten the abdomen, exhale with palms down, while buttocks up, so that the trunk in a plane, stop 5-10 seconds, and then slowly down, repeat 10-20 times.
towel
· Towel is a fitness prop that we often use, mainly used for stretching or as a point of exertion to exercise local muscles.
1. In the right lunge position, hold both ends of the towel with both hands and straighten it, then lift both arms up and stop for 5-10 seconds.
2. Then keep the towel straight, bend the elbows until the upper arm and shoulder are in a straight line, the towel is behind the head, then turn the upper body to the right, stop at the limit for 5-10 seconds and return to the front. Repeat 10-20 times, then 1-2 on the other side.
3. Lie on your back, open your arms to the side, palm down, separate your legs to the same width as your hips, bend your knees at a right angle, and then use your knees to hold two folded towels. Then lower your knees to the right side, as close to the ground as possible, and twist your head to the left. Keep the posture for 5 seconds, return to the starting position, and repeat the same action on the other side, so as to turn the left and right in the opposite direction 20 times each.
Elastic rope
· Elastic ropes such as rubber bands can be used as exercise tools, and the length is about the same as your height.
1. Stand straight, two legs apart about a fist distance, right foot step on the middle of the elastic rope, two hands grasp both ends, arms straight. Then keep the body posture, bend the elbows to the side with both arms, pull up the elastic rope until the upper arm is raised to shoulder height. Pay attention to step on the elastic rope to avoid injury. Repeat 10-20 times.
2. Take a small step forward with your right leg, bend your knees slightly, step on the middle end of the elastic rope with your right foot, then lean forward with your upper body, stretch your arms and hold both ends of the elastic rope. Then keep the body posture, clamp the body with two arms, bend the elbow, and pull the elastic rope to the body until the fist is on the side of the body. Repeat 10-20 times.
Little fitness ball
· Whether it is a small football or a special fitness ball, it can be used as an auxiliary tool to increase the difficulty of action and enhance the effect of exercise.
1. Bend down and kneel on the ground, cross your legs, feet off the ground, thighs perpendicular to the ground, hands under your shoulders, left hand on the small fitness ball. Then inhale, tighten the abdomen, exhale, bend the elbow, lower the upper body, do push ups, repeat 10-20 times, and then change hands to repeat the same action.
2. Stand up straight, bend your elbows out of your waist, and put your right foot forward on a small fitness ball. Then inhale, keep straight, look ahead, bend your knees, squat, stop at the limit for 10 seconds, and keep your body stable. Repeat 10-20 times, then change legs and repeat the same action.
· Did not expect it, gloves, pots can become our weight loss tools oh. Gloves should be made of elastic plastic, and pots should be made of handle.
Plastic gloves
1. With legs shoulder width apart, stand up straight, hands up and down, bend elbows behind, and grasp both ends of the plastic gloves. Pay attention to keep your back straight, look ahead, stop for 30 seconds, and then repeat the same action on the other side. This action is suitable for beginners or friends with stiff muscles. If you have the ability, you can remove the gloves and buckle your hands behind your back.
2. In the right lunge position, extend the left leg backward, keep the sole of the foot off the ground, bend the upper body forward, bend the elbow of the right hand on the knee, step on one end of the glove with the right foot, grasp the other end with the left hand, and stretch the arm upward. Repeat for 30 seconds, then repeat on the other side.
A pot with a handle
1. Legs apart and shoulder width, bending knees squat, right hand grasp the pot handle, flat forward. Then bend your elbow and pull the pot back to your chest. The left hand can be inserted into the waist or hung to the side of the body. Repeat 10-20 times, then repeat the same action on the other side.
book
· You can use some thick books as dumbbells to exercise and exercise arm muscles.
1. Sit cross legged on the floor with a thick book in each hand. Bend your elbows upward at a right angle and open them to both sides. Your upper arms are parallel to your shoulders. Inhale, tighten the abdomen, exhale, straighten the arm, close to the ear, hold for 5-10 seconds, then return to the starting action. Repeat 10-20 times.
2. Similarly, sit on the floor with a thick book in both hands, raise your arms, bend your elbows at a right angle, open them to both sides, and then move your elbows to your chest until your arms are parallel and your palms are opposite. Stop for 5-10 seconds. Repeat this for 10-20 times.
3. Bend down and kneel on the ground, legs together, instep close to the ground, thigh vertical to the ground, back straight, right hand on the ground, left hand holding a thick book, and then bend the elbow to move up and down. Repeat 10-20 times on each arm.
What daily necessities can be used as fitness equipment? 4hw.com.cn female aerobics helps you build up your body and lose weight!