How to exercise at home
4hw.com.cn: the importance of physical exercise has been recognized by everyone. But now many young people often need to work overtime because of their busy work. It's a bit difficult to find a certain amount of time to exercise every day. In fact, they don't need to go outdoors, or to a professional fitness organization, or to exercise effectively. This article will give you some popular science A way to exercise at home.
1. Raise legs and lie on your back: lie on your back with your arms outstretched and flat above your head. Bend your knees and lift your legs so that your thighs are perpendicular to the ground and your calves are roughly parallel to the ground. Contract the abdominal muscles so that the arms and knees are pressed against each other more tightly. Hold this position for a moment, then slowly return to the starting position, repeat 15-20 times;
2. From both ends: lie on your back, slightly raise your head, straighten your legs horizontally, but do not touch the ground, straighten your arms above your head, and form a horizontal 'one' shape. Raise your arms and extend them forward, leaving your shoulders off the ground. At the same time, lift your legs up and touch your calves with your hands. Pause for a moment at the highest point, then return down to the start position. Sit up when you exhale and return when you inhale. This movement requires the upper and lower body to move at the same time, which is not easy to master, so we need to practice oil
3. Hold the ball, stretch your arms, lie on your back, bend your knees, and lay your legs flat. Hold the ball with both hands in front of the chest, contract the abdomen and roll up. When the body is in place, extend your arms up and point to the ceiling. When returning to the starting position, the ball also returns to the chest;
4. Relay passing: lie on your back, gently contact your hands, and clamp the fitness ball with your legs. Raise your legs up, and at the same time, shrink your abdomen so that your shoulders are off the ground, raise your hands, and pass the fitness ball to your hands to restore it. Get up again and pass the ball back to your legs;
5. Air pedaling: lie on your back, keep your lower back close to the ground, put your hands behind your head, lift your legs, slowly pedal, exhale and lift your upper body, touch your left knee with your right elbow joint, restore it, and then touch your right knee with your left elbow joint;
6. Supine and leg lifting: lie on your back with your arms outstretched and palms down on your side. Lift your legs together. Keep the knee joint angle unchanged, lift the legs at a constant speed, and continue to move after reaching the highest point to lift the hips off the ground. At this time, you should feel the strong contraction of abdominal muscles. Keep it for a few seconds, slowly lower your legs along the original arc, and your legs will not touch the ground during the action;
7. Half waist rotation: lie on one side, support the ground with one elbow joint, gently contact the other hand, keep the body in a straight line from the ground. Slowly turn your body 90 degrees to face the floor. Main abdominal oblique muscle, abdominal transverse muscle (that is, the deep muscles in the stomach);
8. Push up to move legs: push up, liver joint to support the ground, keep a straight line from head to heel, and tighten the abdomen. Lift the right leg parallel to the ground, keep the height of the leg unchanged and open to the right about 30 degrees, and then restore to parallel;
9. Load twisting (left figure): stand, put the barbell on your shoulder, and hold the barbell with both hands to keep balance. Turn the body left and right through the side waist, the rotation range is about 45 degrees, and the action needs to be braked at the end. 50-100 times for each group. (no barbell can be replaced by brooms or umbrellas, as long as they are stick like objects);
We have introduced several small ways to exercise at home. We can do exercises when we have a rest after dinner or when we watch TV. We don't need to take up a specific time to go to the gym. We can control the time by ourselves. Through these exercises, we can make our body more flexible and healthy, and also can promote sleep very well. Let's go to the next day Go to work in a fresh spirit.